Keeping Healthy

In addition to taking regular exercise, in order to remain fit and healthy, it is important to make sure you eat the correct foods and have a balanced diet. As we grow older, we naturally eat less. It is at this time that we need to make sure that the food we eat supplies us with the correct levels of energy, vitamins and minerals.

If you are living with Dementia, then it is also important to find a way to regulate your mealtimes to ensure you do not forget to eat, or eat twice in one mealtime. For ideas on how you can do this, you can download the PSS Assistive Technology Catalogue from the downloads area by clicking here. It contains information on products and suppliers that could help with this, and many other day-to-day Dementia related issues.

The following information will give the basics on what should be included in your diet, but links to other sources of help and advice can be found in the paragraph at the bottom of this page.

A Balanced Diet

Foods Rich in Starch, Protein, and Fibre

Cereals, bread, rice and pasta are all rich in starch, protein and fibre. They are also low in fat. Other good sources include lentils, peas, fruit and vegetables.

Iron-rich Foods

Red meat is the best source of iron. Beans, peas and lentils are also good examples of this. You could also eat oily fish, green vegetables, and vitamin enriched cereals. Avoid too much tea and coffee. They could limit the amount of iron your body absorbs.

Vitamins

Make sure you get plenty of vitamin C, which can be found in fresh fruit and juice. This will help fight off colds and viruses. Vitamin A, (found in liver and liver products such as patè), needs to be regulated. Too much could highten the risk of bone fractures. Vitamin D is obtained mainly from sunlight, but can also be found in oily fish and eggs. This is used by our bodies to regulate other minerals which keep our bones healthy. Potassium suppliments should be avoided as a general rule, due to the fact that you will usually get enough potassium from your food, and as you get older, your kidneys become less able to remove any excess from your blood. Bananas, tomatoes, fresh fruit, and vegetables are all good sources of potassium.

Water

Always remember to drink plenty of water. It is recommended that you drink about 6-8 glasses, (2 pints or 1.2 litres), of water a day. Drinking too much tea and coffee can dehydrate your body. Try to limit the amount of tea and coffee you drink in addition to drinking the recommended amount of water.

Calcium-rich Foods

Milk, cheese, and other dairy products are all excellent sources of calcium. Calcium is essential for strong teeth and bones, and can also help against the effects of osteoporosis as you grow older. In addition to this it can help regulate your heartbeat, and it also helps to make sure that your blood clots normally. Cabbage, broccoli and anything made with fortified flour are also good sources of calcium.

Folic Acid (Folate)

Folic Acid, or Folate, is a B vitamin that is used by your body in many different ways. Amongst other things, it helps protect against cardio-vascular disease and stroke. It can be found in green, orange, and yellow fruits, spinach, lentils and foods made with fortified flour. Orange juice is a particularly good source. A well balanced diet should give you enough Folic Acid without needing to take additional suppliments.

Further Information

It would definitely be a good idea to check out some other sources of information on healthy eating such as 'eatwell'. This is a website which has been commissioned by the UK Government, and published by The Food Standards Agency in order to give comprehensive help and advice on achieving a balanced diet. You can find the website by clicking here.

There may also be a community support group, or health service in your area that may be able to help. If you live in the Liverpool area, you can access the Liverpool Health Trainer Service who provide one-to-one help, support, and advice from a qualified health trainer. The Liverpool Health Trainers website can be found by clicking here. If you are outside the Liverpool area, please search for 'health trainers' on Google, or check the 'Health' links in the Services section of this website.