Do you feel like you may have overindulged over Christmas?
Perhaps you've eaten one too many Easter eggs?
Don’t panic, we’ve all been there.
No matter what age you are, or what your eating habits are like, it’s never too late to change your diet and improve how you feel.
As part of living well, it's important to follow a healthy eating plan. This includes high-quality protein, carbohydrates, vitamins and minerals, all while limiting the amount of processed foods, saturated fats and alcohol you consume.
Remember not to skip meals, even if you can’t face a cooked meal just snack on small portions of food throughout the day. Good items to snack on would include tinned fruit, custard, egg and toast, rice, pasta and tomatoes.
It’s important to have a balanced diet, this includes healthy fats. People tend to think they have to cut fat out of your diet, where in fact you should simply choose healthy unsaturated fats.
This can help improve your cholesterol levels and lower the risk of heart disease.
Omega-3 fats are good to consume as they benefit your brain and your mood, typically found in fish and nuts.
When bone density reduces and the risk of fractures increase, it is important to get enough calcium. This is a particular issue for older women. Dairy products such as milk, cheese and yoghurt are all good sources of calcium.
Slowly reduce the amount of sugar in your diet. There are hidden sugars in a variety of foods such as ready meals, tinned goods and pasta sauces.
It would be an idea to consider using natural foods, herbs and spices to flavour your food. It is advisable to implement this change slowly to give your taste buds time to get used to the new flavours.
As we age our digestion can become less efficient, so it’s important to include more fibre in your diet. Fibre helps prevent constipation and reduces the risk of some disorders in the intestine.
The best sources of fibre include whole grains, wheat cereals, barley, oatmeal, beans, nuts, vegetables and fruit. These products are also good sources of other nutrients like protein, vitamins and minerals.
Drink Plenty of Water
It is recommended to drink six to eight glasses (1.2 litres) of water every day to prevent dehydration. As we get older, you lose your sense of thirst, meaning you might not always feel thirsty when you are in fact already dehydrated.
Symptoms of dehydration that you should keep an eye out for include dark urine, headaches, confusion, irritability and lack of concentration.
Regular exercise can help you stay healthy, independent and energetic as you get older. Exercise is anything that gets your body moving and an average of 150 minutes a week is recommended. Walking rather than driving is a small change which gradually introduces exercise into your daily routine.
For those who are less able, chair exercise is also beneficial and there are specific classes that you can join.
By implementing these small changes can help improve the way you feel, as well as being good for your physical health.
From our office in Abergele, Home Instead are proud to be able to provide care and help for seniors and rewarding careers for their CAREGivers across North Wales; including Abergele, Rhyl, Colwyn Bay, Conwy, Denbigh, Holywell, Llandudno, Ruthin, Prestatyn, Llanrwst and everywhere in between!
To find out more please contact the office on 01745 772150.
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