Blog: Eat, drink and thrive

Eating well and drinking lots of water are two of the easiest and most effective ways we can boost our health and wellbeing.

While there’s no harm in the occasional indulgence – life wouldn’t be much fun if we stuck to the rules all the time! – eating a fresh, healthy diet and staying hydrated become increasingly important as we age.

To mark Nutrition and Hydration Week (14-20 June) we’ve compiled some simple steps to increase our intake of nutrient-rich foods and daily reminders to drink more water.

Our bodies are about two thirds water and keeping this topped up is vital to feeling our best at any age.

Being properly hydrated helps our bodies to:

Maintain the right temperature
Regulate blood pressure
Flush out toxins
Support the immune system
Digest food
Move oxygen and nutrients around the body
Keep skin healthy

National guidance is to drink between 6 and 8 glasses of fluid a day (around two litres). Good old Scottish tap water is ideal but herbal or fruit teas, diluted fruit juice and even tea and coffee (but not too much) count too. Sugary fizzy drinks and, of course, alcohol (which is dehydrating) don’t count.

Older people naturally have a lower volume of water in their bodies and some older people experience a decreased thirst response, so having a glass of water or a refillable water bottle nearby can be a good reminder to keep drinking.

You can keep tabs on your fluid intake by drawing up a chart to keep in the kitchen and ticking off every full glass you drink throughout the day.

Many foods contain high levels of water, including leafy greens like cabbage and spinach, melon, tomatoes, soups, jelly and custard and provide a tasty way of taking on board more fluids.

A balanced diet is another way of improving physical health and mental wellbeing. Most of us know we should consume at least five portions of fruit and veg a day but for many reasons this isn’t always achievable.

What makes it easier, is enjoying what you eat. Sticking to the same meals can be boring so why not re-visit a favourite childhood food or an old recipe you haven’t tried for a while and see what memories it conjures up.

Aim for a colourful plate. There’s something more uplifting about tucking into a meal that includes a rainbow of red, green, yellow and orange ingredients.

As we get older and our metabolism slows, our body needs around 200 fewer calories per day but it’s still important to get the balance right. A mix of fruit and veg, starchy foods (such as pasta, potatoes and bread), dairy (including yoghurt, cheese and milk), protein (including meat, fish, eggs and beans) and ‘good’ fats (such as olive oil) provide the body with the energy to replenish, repair, stay strong, healthy and function well.

It’s common as we grow older to find that we’re not as hungry as we once were. A less acute sense of taste and smell, poor appetite and dental issues can all contribute to eating less and losing weight, which brings its own health concerns.

To help prevent significant weight loss, it’s a good idea to add some high protein and high calorie items to our diet. If you’ve spent a large part of your life reluctantly choosing low fat, low calorie options this is your chance to fully indulge in full fat and high protein treats:

Swap out semi-skimmed milk for full fat milk – or cream
Add a generous helping of butter to potatoes
Sprinkle cheese on top of dishes like baked potatoes or spaghetti bolognaise
Cook with creamy sauces
Add honey, chopped nuts or dried fruits to puddings, cereals or porridge
Slather mayonnaise, salad cream or salad dressings on salads and sandwiches

Remember to check first with your GP if making any significant changes to your diet.

Losing weight is not an inevitable part of ageing. Any weight loss concerns should be discussed with a GP who can make a referral to a dietician.

You can find out more about eating well and staying hydrated in our Age Scotland guides, Eat Well and Hydration Matters.