THE ALLIES FOR HEALTHY AGEING

It’s never too late to try new approaches and embrace lifestyle habits that support good health. Consider how these 4 allies can support you in your healthy, active journey.

1. Good Nutrition

As the body changes with age, so too does its nutritional needs, for example its requirements for protein, calcium and vitamin D increase. Changes to lifestyle and appetite can affect what and how much we eat, and without realising it you may not be meeting nutritional needs.

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Nutrition Tip

Look up new recipes for variety and think about including nutrients from a range of food types – be adventurous!

Tips for improving your nutrition

  • Get protein from a variety of sources and aim to make it a part of every meal.
  • Include foods that are high in fibre, such as wholegrain cereals, wholemeal bread, fruit, dried fruit, dried peas, beans and lentils.
  • Keep your fluid intake up, as water works with fibre to help keep you regular.

Nutrition Tip

  • Reduce foods like pies, pastries and cakes that are high in fat, and replace with whole foods, such as fresh fruit and vegetables, wholegrains, lean meats and dairy.
  • Water is the best drink for your body, but tea, coffee, mineral water, soda water and milk all count towards your fluid intake. 1

When to consider nutritional supplements

Ensuring you get enough nutrients, whether it’s through making changes to your diet and/or through the use of supplements, can contribute to improved wellbeing.

  • Consider high quality nutritional supplements if needed to help you get the nutrients you need.
  • If you have any concerns about your diet, keep track of your food consumption for a week to help assess your nutrient level intake, then discuss it with your doctor or other healthcare professional.

2. Physical activity

The impact of physical activity each day is invaluable to health and wellbeing at any age.

Exercise does not need to be strenuous, just regular, whether it’s walking, swimming or gardening. Engage your family and friends, or find additional motivation by checking with your local community or fitness centre for specific programs for older adults.

To feel the benefit of muscle mass maintenance, resistance exercise training (using all the major muscle groups) should be done at least twice a week, as well as having adequate protein distributed over meals and snacks throughout each day.1,2


3. Weight management

Whatever your age, weight maintenance is key for good health. Age can affect us in different ways – some people find they start to gain weight, others to lose it.

If you have any concerns about your weight or the weight of a loved one, please speak to your healthcare professional.

4. Positive attitude & social connection

It’s always important to look after our own mental health, and that of others around us. However ageing often brings with it changes, such as an illness in the family, finishing our career or living alone, and they can all contribute to our mental wellbeing.

  • Share time with loved ones even if it’s over simple things like everyday meals.
  • Stay connected with family, friends and community, whether it’s in-person, by phone or social media.
  • Keep moving – physical activity promotes mental, physical and social wellbeing.
  • Get a good night’s sleep – it can help with recovery, lower stress and support greater energy and optimism.
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Activity Tip

  • Volunteering and/or joining a special interest group promotes physical, mental and social health. 2