Nutrition and Hydration

Proper nutrition and hydration play a fundamental role in maintaining physical and mental function, and unintentional weight loss is not a normal part of ageing.

If you find yourself losing weight without a clear reason, it's essential to consult your GP, as it could be a sign of an underlying medical condition.

The Impact of Nutrition and Hydration

Poor nutrition can lead to a weakened immune system, difficulty in absorbing medications, impaired wound healing, and a reduction in muscle and bone strength. These factors can contribute to an increased risk of falls. Even if your weight falls within a normal range, consuming a limited variety of foods may result in malnourishment.

Hydration is equally vital, as water constitutes two-thirds of our body and is essential for digestion and flushing out toxins. Dehydration can lead to a range of issues, including headaches, confusion, dizziness, constipation, and urinary tract infections, all of which may increase the risk of falls. Signs of dehydration may include:

Feeling thirsty
Headaches
Fatigue
Dry mouth or lips
Confusion
Dark or foul-smelling urine
Constipation

Assessing Your Diet and Fluid Intake

If you are uncertain about the quality of your diet or whether you are consuming enough fluids, consider keeping a food and drink diary and compare it to the following guidelines:

Aim for 2-3 portions of high-protein foods every day, such as meat, fish, eggs, nuts, beans, pulses, soya, tofu, and other meat-free protein sources.
Include 2-3 portions of dairy foods daily, such as cheese, milk, yoghurt, or non-dairy alternatives like soya, almond, or coconut milk.
Incorporate a serving of starchy food at each meal, such as bread, cereals, potatoes, pasta, or rice.
Consume a variety of fruits and vegetables daily, whether fresh, frozen, tinned, dried, or juiced.
If you enjoy fish, prioritise oily options like mackerel, salmon, herring, trout, pilchards, or sardines, as they are rich in omega-3 fatty acids. Aim for 2 portions a week.
Maintain proper hydration by drinking at least 6-8 glasses or mugs of fluids every day. Keep caffeine intake low, as it can exacerbate dehydration.

Overcoming Dietary Challenges

There are various reasons why your diet may not be as nutritious as it should be, including a diminished appetite, swallowing difficulties, trouble sourcing or preparing food, illness, or dental health issues. If you struggle with shopping or meal preparation, reach out to family and friends who may be able to assist or consider using meal or grocery delivery services. If daily activities – including meal preparation – become challenging, you can contact social services for potential assistance.

Diabetes Considerations

If you have diabetes, it's crucial to consult your GP, nurse, or dietitian before making any significant dietary changes.

Additional Resources

By prioritising proper nutrition and hydration, you can boost your overall well-being, support your body's functions, and reduce the risk of falls, enabling you to lead an active and fulfilling life.

To find out more about nutrition and healthy eating, explore these resources:

NHS UK: Eat Well

Age UK: Healthy Eating