Nutrition and Hydration
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 weaker muscles and bones. 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 just as important, as water makes up two-thirds of our body and is essential for digestion and flushing out toxins. Dehydration can lead to a number of issues, including headaches, confusion, dizziness, constipation, and urinary tract / water infections. All of these can 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 drinking enough fluids, consider keeping a food and drink diary and compare it to the following guidelines:
- Aim for 2 portions of fish per week, 1 of which should be oily fish
- Aim for 2 portions of high-protein foods every day, such as meat, eggs, nuts, beans, pulses, soya, tofu, and other meat-free protein sources.
- Include 2 portions of dairy foods daily, such as cheese, milk, yoghurt, or non-dairy alternatives like soya, almond, or coconut milk.
- Include 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 worsen dehydration.
Hydrate to Feel Great
Watch the video below for an introduction to Hydrate to Feel Great, a hydration improvement tool designed to improve your health.
My Hydration Plan is currently only available on referral by an appropriate healthcare professional. Please speak with your GP or clinician for a referral.
Overcoming Dietary Challenges
There are various reasons why your diet may not be as nutritious as it should be, including a reduced 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.
Links and Resources
To find out more about nutrition and healthy eating, explore these resources:
British Dietetic Association: Eating, Drinking and Ageing Well
The Patients Association: Nutrition Checklist
First Community Health Care: Dietetics
Age UK: Healthy Eating Advice for the Elderly
Healthy Surrey: Nutrition and Physical Activity
If you have not already done so, please take our Self Assessment: