Put the kettle on
Dehydration
can make us feel tired and confused, so it’s important to make sure that you’re
having enough to drink. Older people are particularly susceptible to
dehydration because we aren’t as sensitive to the feeling of thirst and our
kidneys don’t function as efficiently as they did when we were younger.
NHS
guidelines recommend drinking 8 medium-sized (150ml) glasses of water each
day. Tea, coffee and squash all count towards this total - but look for
low-sugar varieties and, if you take sugar in your tea, try to cut down.
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 you might notice sore or
bleeding gums, and studies have shown links between a build up of dental plaque
and heart disease, Alzheimer’s, diabetes, strokes and lung disease.
Dental
Hygienist Sally Goss, from The Harley Street Dental Studio, says: 'It becomes
especially important to floss regularly as we get older, because gums often
start to recede, creating more nooks and crannies where food and bacteria can
become trapped.
'I
recommend flossing at least once a day - ideally before bed. It’s a good idea
to floss before you brush and if you wear glasses, put them on first so that
you can see what you’re doing.
'Dental
floss can be tricky to grip, so I advise my older patients to use interdentally
brushes, which are easier to hold and can be moved back and forth between teeth
more easily.
Alternatively,
there’s a device called an Air Floss, which fires a jet of water in between
teeth at the push of a button. When you use one of these, flossing takes less
than two minutes.'
Improve your balance
According
to NHS guidelines, healthy adults aged over 65 should aim for at least 150
minutes of moderate activity per week, plus muscle strengthening activity on
two or more days.
'Yoga
and Tai Chi can be very helpful for older people, as they help to increase
flexibility and improve balance and coordination, reducing the risk of falls,'
says fitness expert Ben Coomber.
'Walking,
swimming, aqua aerobics and dancing are also good, fun ways to build fitness
and you can strengthen muscles by using light hand weights as you sit in a
chair.'
You
may have been brought up to believe that eating between meals is bad for you,
but that’s really not the case. 'If you can't manage much food in one go, then
eat little and often,' says Gaynor Bussell from the British Dietetic
Association. 'Research shows that eating regularly helps prevent weight gain.'
However,
that doesn’t mean that you should fill up on sugary treats like cakes and
biscuits - half a sandwich, cheese on toast, soup, a bowl of cereal or a couple
of crumpets are all good options.
Sore
or painful feet can really affect your ability to lead a full and active life.
It’s tempting to stay indoors if you can’t find a pair of comfortable shoes and
relying on slippers can make some foot problems worse and increase the risk of
slips or falls.
'Many
people wear slippers if their feet are hurting, but this can make things worse
as they encourage you to shuffle rather than letting the joints work as they
should,' says Mike O’Neil, Consultant Podiatrist and spokesperson for the
College of Podiatry.
'A
pair of running shoes is the best option as these provide a good amount of
shock absorption and stability and also support the arch.'
We
get most of our vitamin D from sunlight on our skin - so it’s no surprise that
many us are deficient, especially during the winter months. That’s why many
doctors recommend a daily vitamin D supplement - especially if you’re over 65.
'Vitamin
D is a supplement really worth taking as its hard to get enough in the UK,'
says GP Dr Ellie Cannon. 'We know that vitamin D is great for bone health as it helps the body use
calcium, so this is particularly important for older people.
You
can save some time and money by sharing cooking duties with with friends or
family. Either take it in turns to cook once or twice a week, or join forces to
cook different parts of the meal.
'If
you have lost enthusiasm for cooking then try and eat with friends or family as
much as possible,' says British Dietetic Association spokesperson, Gaynor
Bussell.
'Cooking
for others can increase your interest in meal preparation and you can challenge
yourself by cooking a new dish each week. This will encourage you to eat a
greater variety of foods and have a more balanced diet.'
Have a good laugh
Did
you know that laughter really can be a great remedy for all kinds of
conditions? Researchers say that it can help with conditions including
diabetes, eczema, heart disease and asthma. It can also boost the immune
system, help to fight infections, burn calories and relieve pain.
According
to an Oxford study, it can even have a positive effect on rheumatoid arthritis
for up to 12 hours. So watch your favorite television comedy, visit a comedy
club or spend time with people who make you laugh.
Your
eyesight is probably changing as a natural part of the ageing process, but
regular check-ups can help you to retain the best possible quality of vision. Emma
Coulthurst, spokesperson for Specsavers, says: 'As we age we become more
susceptible to certain problems such as cataracts, floaters, glaucoma and
macular degeneration.
'This
is why we recommend that people have their eyes tested at least every two
years, as this means we can diagnose and treat these conditions early.' Eye
tests are free if you’re over 60, and Specsavers offers a 25% discount on
glasses from the £69 range or above to customers aged 60-plus.
It’s
easy to become lonely and isolated, especially if you live alone. A recent
report by think tank Demos found that over-65s in Britain are lonelier than
those in the Netherlands, Germany and Sweden. Experts say that loneliness
increases the risk of heart disease and dementia and makes sufferers less
likely to exercise and to drink more.
The
best way to get and about and spend time with others is to find a new hobby and
join a club or social group. It doesn’t matter whether it’s a book group, a
dancing class, a walking group or a computer group. Check with your local
library or community centre to find out what’s going on in your area and
make it a regular date in your diary.
You
might think that your hearing is perfect - and it might well be. But your
hearing can fade gradually without you noticing, as the small, hair-like
cells within the ear get worn out over the years. When this happens, you don’t
go deaf - but you will find it harder to hear sounds clearly, particularly if
there’s a lot of background noise.
'There
are a few telltale signs that your hearing is getting worse,' says Emma
Coulthurst, from Specsavers.
'You
may benefit from a hearing test if other people comment the volume of your
television or radio is turned up very high, if you find it hard to follow
dialogue when watching a film, or if you struggle to follow a conversation when
more than one person is talking.
Many
of us have trouble getting - or staying - asleep as we get older. This can
leave us tired and grumpy as, contrary to common belief, we still need the same
amount of sleep we did when we were younger.
Napping
during the day, then staying up later in the evening can just make the problem
worse - it’s more helpful to establish a regular routine and get to bed at a
sensible time. So make a warm, milky drink and head to bed with a book. You can
listen to the radio, but avoid watching television or using a computer, as these
make it harder to wind down.
New
US research shows that keeping your brain active by reading, writing,
completing a crossword or doing a Sudoku puzzle can help to delay memory loss
and even reduce the onset, or progression of Alzheimer’s disease.
However,
German researchers found that you need to keep your mind AND body active
to get the most benefit - so 30 minutes of exercise, such as gardening,
housework or a gentle walk, combined with 30 minutes of puzzle-solving, on top
of your usual daily activities, could help to ward off dementia.
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