Nutrition and Hydration
It is important to speak to your doctor or health care professional if you are losing weight for an unknown reason as it could be a sign of an underlying medical condition.
Poor nutrition can result in a weakened immune system, difficulty absorbing medication, impaired wound healing and a reduction in muscle and bone strength which may then lead to an increase in falls. Even if your weight is normal, if you are eating a limited range of foods, you could still be malnourished.
Good hydration is equally as important, as water makes up two thirds of our body and is vital to help digestion and flush out toxins. Being dehydrated can cause headaches, confusion, dizziness, constipation, urine infections, etc. which may all increase the risk of falls. Signs that you are are not drinking enough can include feeling thirsty, headaches, tiredness, dry mouth / lips, confusion, dark / smelly urine, constipation.
If you are unsure if you are eating a balanced diet or drinking enough fluid, try keeping a food / drink diary and comparing it to the guidelines below. There are many reasons that your diet may be poor such as; small appetite, swallowing difficulties, difficulty sourcing or preparing food, illness and problems with dental health.
If you have difficulty shopping or preparing food, speak to family / friends who may be able to help or consider a meal or shopping delivery service. Contact Adult Social Care if you are having particular difficulties preparing meals and other daily activities as they may be able to help.
Try to eat a varied, balanced diet and maintain good hydration by eating / drinking:
- 2-3 portions of high protein foods every day such as meat, fish, eggs, nuts, beans, pulses, soya, tofu and other meat-free protein foods
- 2-3 portions of dairy foods every day such as cheese, milk and yoghurt or non-dairy alternatives like soya, almond or coconut milk
- 1 serving of starchy food at each meal (e.g. bread, cereals, potatoes, pasta or rice)
- At least 5 portions of a variety of fruit and vegetables each day (fresh, frozen, tinned, dried or juiced)
- If you enjoy fish, go for oily fish such as mackerel, salmon, herring, trout, pilchards or sardines as these are rich in omega-3 fatty acids. Aim for 2 portions a week
- At least 6-8 glasses/mugs of fluid every day – keep caffeine intake low as this can worsen dehydration
If you have diabetes please consult your doctor, health care professional or dietician before making any changes
Further information:
Adult Social Care Team
The Adult Social Care Team provides information to older people, adults with physical disabilities and carers, to help make informed decisions and access appropriate services. They can provide help with equipment and adaptations for daily activities, help at home and support within your caring role. Telephone 01793 463333