Nutrition and Hydration

Good nutrition and hydration play an important role in maintaining physical and mental function.

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 2-3 portions of high-protein foods every day, such as meat, fish, eggs, nuts, beans, pulses, soya, tofu, and other meat-free protein sources.
• Include 2-3 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.

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.

Useful Links and Contacts

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NHS - Eat Well

Information and guidance about eating a healthy, balanced diet.

Visit NHS website

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NHS - 8 tips for Healthy Eating

These 8 practical tips cover the basics of healthy eating and can help you make healthier choices.

Visit NHS website

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Age UK - Healthy Eating Guide

Eating a healthy diet shouldn't be difficult or expensive. Please read our information and advice on how to eat a healthy diet.

Visit Age UK website

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Help and Contacts

Find local and national services that can offer advice, support, and practical help. Whether you’re looking for someone to speak to, equipment for your home, or help finding the right activity, this section brings useful contacts together in one place.

Find help and contacts

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