Top ten tips for better health for older people

How can we stay fit and well as we age?

1. Drink and drink some more: It’s critical to make sure that your older relative is drinking enough. Older people are particularly susceptible to dehydration, as their sense of thirst diminishes and their kidneys don’t function as efficiently. Try to get them to drink 8 medium-sized glasses of water everyday. Tea and coffee all, as do soft drinks, but beware of hidden sugar.
2. Eat at regular intervals: Research shows that eating regularly keeps energy levels replenished and helps prevent weight gain. Encourage your elderly relative to choose healthy snacks, such as a sandwich, cheese on toast, soup or a bowl of cereal. Your older parent can also share cooking with friends or family, taking it in turns to cook. It varies their diet and combats isolation at the same time.
3. Floss your teeth: Using dental floss helps to prevent gum disease by removing pieces of food and plaque from between the teeth. If it’s left to build up, your older relative might notice sore or bleeding gums. Research suggests that poor dental hygiene and too much plaque can be linked to other medical conditions, such as heart problems, Alzheimer’s, diabetes and stroke. Encourage your parent to floss at least once a day, preferably before they go to bed. If they struggle with floss, they can use interdental brushes, which are easier to manipulate
4. Exercise your body: Adults over the age of 65 should still exercise and ideally aim for at least 2-3 hours of moderate activity per week. Swimming, yoga, Tai Chi and walking are all very beneficial, building muscle mass, bone density and strengthening the heart, as are gardening and housework.
5. Exercise your mind: Keeping the brain active by reading, writing, completing a crossword or doing Sudoku can help to delay memory loss and even reduce the onset, or progression of Alzheimer’s disease. Or learn a new skill, research your genealogy. It all helps to keep the cogs ticking.
6. Have comfortable feet: Your older parent can really only lead a full and active life if they can walk comfortably on their feet. Relying on slippers can make some foot problems worse and increase the risk of slips or falls, so it’s better to investigate comfortable shoes for in and out of the house. Trainers are often a good choice, as these provide a good amount of shock absorption and stability and also support the arch
7.  Make sure your parent gets enough Vitamin D: Many of us are Vitamin D deficient, yet it’s critical for bone health as it helps the body use calcium, which is even more important as we age. Vitamin D may also lower your elderly parent’s susceptibility to certain cancers. Don’t rely on the sun coming out. You can buy supplements very easily at supermarkets, chemists abd health shops.
8. Make sure your parent has their check ups regularly: Regular eye check-ups can help your elderly relative to retain the best possible quality of vision. Older people should have their eyes tested at least every two years, to allow ophthalmologists to diagnose and treat these conditions early. Eye tests are free if you’re over 60. Regular hearing tests can help as hearing fades. This can happen gradually without your parent noticing, as the small, hair-like cells within the ear get worn out over the years. Your older relative won’t necessarily go deaf, but they will find it harder to hear sounds clearly, particularly if there’s a lot of background noise. Ask their their GP to carry out a hearing test.
9. Take up a new hobby and have a laugh: It’s easy for your elderly relative to become lonely and isolated, especially if they live alone and loneliness increases the risk of heart disease and dementia and makes sufferers less likely to exercise and to drink more. One way to combat this is to find a new hobby and join a club or social group. This could be a book group, a dancing class, a walking group or a computer group. Technology can be a great help to older people, giving them access to Skype and email to keep in touch and allowing them to shop online. Audio books can also be good sources of entertainment. Local libraries or community centres often have plenty going on, so encourage your relative to find out and join in. And try to have a laugh. Laughing can boost the immune system, fight infection, burn calories and relieve pain.
10. Sleep well: Many older people struggle to sleep well at night and often nap during the day instead. This can make sleep patterns even worse. Encourage your parent to establish a good bedtime routine. This might include having a warm bath, a milky drink or reading a good book. They should try not to watch television or look at their computer just before bed. The radio is a better option.