Healthy Ageing

Healthy ageing isn’t just about living longer, it’s about living healthier and happier for longer.

The World Health Organisation defines healthy ageing as, “the process of developing and maintaining the functional ability that enables wellbeing in older age”.

Functional ability includes a person meeting their basic needs, being able to make decisions and be mobile, as well as building and maintaining healthy relationships.

There are plenty of things we can do to promote healthy ageing and maintain our quality of life as we age.

Eat and drink well

Having a balanced diet is crucial for good health, energy and preventing illness. Whilst there is no one-size-fits-all diet, a sensible diet should be low in saturated fat and sugars; include at least five portions of fruit and vegetables each day to add plenty of nutrients and vitamins; wholegrains; oily fish and small amounts of low-fat dairy and lean meat.

Some tips:

• Hot meals and drinks help to keep you warm, so you may wish to eat at least one hot meal a day and plenty of hot drinks especially in the colder months;
• Include a good range of foods in your diet (such as different colourful vegetables and pulses, wholegrain cereals, milk and cheese for calcium);
• Many frozen vegetables are as good as fresh;
• Having a glass of water within reach will remind you to keep up your fluid intake, and tea, (unsweetened) coffee and fruit juice will also help you to stay hydrated;
• Try to avoid sugary drinks and ultra-processed food.

Stay active

It can be easy to retreat into the pleasing comfort of an armchair, particularly during the colder months. But taking life too easy can actually speed up the ageing process of later life. It’s never too late to start being more active or begin an exercise programme.

Government guidelines recommend that older adults do 150 minutes of moderate intensity physical activity per week, as well as strengthening exercises twice a week. If that sounds like a lot, start small and as you get stronger you will be able to work up to those amounts (or more!)

Regular exercise can help reduce the impact of several diseases, such as osteoporosis, diabetes, high blood pressure, heart disease and stroke. It can also reduce arthritis-related pain, improve sleep, prevent falls and fractures, and improve low mood and memory. In fact, taking regular exercise is one of the best things you can do to remain independent.

Try to find things that can be part of your everyday routine, such as simple chair-based exercises, walking to the shops or gardening; or include things that are fun, such as dancing or outdoor social games like bowls. You could also try contacting your local leisure, community centre or Age UK to see what they’ve got on. This is especially important if you find that you are spending a lot of time on your own.

Protect your immune system

As we age, our immune system becomes less efficient at protecting us. A number of different vaccinations are available for older people which are free on the NHS, with the most common ones being:

• The flu vaccination, commonly known as the flu jab, protects against influenza. Flu can be particularly serious in older people and cause complications such as pneumonia. It is free to people aged 65 and over and also to carers and younger adults with conditions that make them susceptible to complications if they have flu;
• A single pneumococcal vaccination which will protect you for life. This is a one-off jab that will protect you from pneumococcal infections caused by bacteria;
• A single vaccine to prevent shingles, a common and painful skin disease.
• It’s a good idea to get some routine tests done at the doctors to check your blood pressure and cholesterol levels. High readings may present an increased risk factor for stroke and heart disease.

It’s also important to try to get outside in the sunshine for at least 15-20 minutes a day for a vitamin D boost. It can also be found in food such as eggs and oily fish. Alternatively, talk to your doctor about a vitamin D supplement.

Make connections

Spending time with other people can help combat feelings of loneliness or anxiety. If you find that you’re no longer able to do the things you used to do, try to find new hobbies or interests – you might consider becoming a volunteer for instance or learn a skill through a class.

Maintaining regular contact with friends, neighbours and family members can help you feel connected and supported, even if you’re not able to be physically close. Reaching out to people gives us a sense of belonging and provides emotional support.

You may want to check out Age UK’s befriending service, which works by matching up each older person with a ‘befriender’ who provides friendly conversation and companionship.