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 increase the 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.

Find Support

Please find below useful links, relevant resources and contact information. All links open in a new window and may include links to websites, videos, and PDF files for downloading and printing. 

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Local Support 

South Tees Falls Team
If you require general falls prevention advice and support or don't know where to start, please contact the Falls Team at Low Grange Health Centre, Monday to Friday, excluding bank holidays, between the hours of 8.30 am and 4.30pm.
01642 944484 / ste-tr.fallsteam@nhs.net

Age Friendly Middlesbrough
The Age Friendly Middlesbrough Leads are working in partnership with key organisations to create an age-friendly town where older people can live healthy and active lives.
01642 728756 / Agefriendly@middlesbrough.gov.uk

Make Every Contact Count (North East)
The website aims to raise awareness, motivate, and signpost people to improve their health and wellbeing through a range of self-care and national and local support services.

Age UK Teesside
Age UK Teesside has a wide range of services to help over 50s in Middlesbrough and Redcar & Cleveland to achieve the best out of their lives, their finances, social life and health & wellbeing
01642 805500 / info@ageukteesside.org.uk

For a full list of organisations in your local area that can support you, help you to stay active, and improve your home safety, please visit our help and contacts section.

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Helpful Links 

Eating well advice and support - NHS
8 tips for healthy eating - NHS
Dehydration advice and guidance - NHS
Healthy Choices Online Quiz - NHS
Drinking less alcohol - NHS
Healthy eating advice - Age UK
Eating, drinking and ageing well - BDA

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More on this website

Visit our Information and Advice section
Visit our Staying Active section
Visit our Home Safety section
Visit our Help and Contacts section 
Start your online Self-Assessment

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