Health

As a carer, it is important that you keep yourself fit and healthy. In addition to taking regular exercise, it is important that you eat the correct foods and have a balanced diet. The following information will give the basics on keeping healthy.

Exercise

Including exercise within your daily or weekly routine is an important part of keeping fit and healthy. If you have not exercised for a while, make sure that you start with some gentle exercises and gradually build up to a level that you are happy with. Depending on your age and current fitness levels, it might be a good idea to visit your G.P. and tell him or her what you are planning. They will then advise you on what precautions to take to ensure your exercises are appropriate and safe for you to do. Try to do something that you enjoy, some good examples of popular exercises are swimming, walking, running, dancing, or you could join in with a local fitness class or gymnasium.

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 paté), 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 Trainers 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.