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Health
Information
Health
Guide
About this Guide
It is never too late to start looking after your health. As you get
older you may become more susceptible to developing some health
problems, but these should not be accepted as inevitable and there
are plenty of things you can do in order to keep healthy.
This guide highlights some things to consider with regard to your
health and well-being and the benefits they can bring.
Health
Information
Exercise
Exercise can help you to stay healthy, energetic and independent well into old
age. In general it is recommended that adults who have no health conditions that
limit their mobility do at least 150 minutes of moderate-intensity, aerobic exercise
every week. Moderate-intensity exercise means working hard enough to feel warm
and out of breath and can include activities such as brisk walking, cycling on level
ground and even mowing the lawn. Muscle strengthening activities should also
be carried out at least twice a week, to increase and maintain muscle tone which
helps with mobility and coordination. These exercises also improve balance, helping
to prevent falls which are a leading cause of disability in older people. Musclestrengthening exercises do not just involve lifting weights - carrying shopping,
dancing and yoga all count. Many gyms and leisure centres offer exercise classes
designed specifically for older people, so if this appeals to you, contact your local
centre to see what is available.
Keeping fit and active has numerous health benefits; helping to lower blood
pressure, protect against heart disease, strengthen bones, and reduce stress. If you
are not very active you should build up activity levels gradually and talk to your GP
before embarking on an exercise regime.
Keeping fit and active has
numerous health benefits; helping
to lower blood pressure, protect
against heart disease, strengthen
bones, and reduce stress.
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Health
Information
Diet
Whatever your age it is important to eat a healthy and balanced diet. The two keys
to a good diet are eating the right amount of food and eating a variety of different
foods. The 5 main food groups are:
Fruit and vegetables
Starchy foods
Protein
Dairy foods
Fat
It is recommended that everyone should eat 5 portions of a variety of fruit and
vegetables every day. A portion can be an apple, pear or banana, a slice of melon or
pineapple or three heaped tablespoons of vegetables. Research shows that people
who regularly eat plenty of fruit and vegetables are at a lower risk of developing
heart disease, some cancers and having a stroke.
Starchy foods such as rice, pasta, bread and potatoes are used for energy and
should make up around a third of everything you eat. Try to choose wholegrain or
wholemeal varieties such as brown rice or pasta as these are healthier and contain
more fibre than the white varieties.
A portion of protein such as meat, fish, eggs or beans should be eaten with at least two
of your daily meals. Protein is important for repair of the body and it also contains
important vitamins and minerals. Try to eat at least two portions of fish a week,
particularly oily fish such as salmon and sardines, as these are rich in vitamin D.
Dairy foods, like milk, yoghurt and cheese, are also good sources of protein and are
rich in calcium, which is important for good bone health. It is best to choose low fat
versions of these such as semi-skimmed milk and low-fat cheese.
Fats, found in foods such as butter, cakes and sausages, and sugar found in foods
like sweets and biscuits are also used as energy sources by the body. These should
only be eaten in small portions as fats can raise the levels of cholesterol in the
blood and both fats and sugar can cause weight gain, both of which can lead to
health problems.
Drinking plenty of fluid is also an important part of a healthy diet. Aim to drink
around 1.2 litres (just over 2 pints) of liquid a day. This does not have to be water –
fruit juice, tea, coffee and squash all count towards your fluid intake.
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Health
Information
Sight
Sight tends to change as you get older and most
people over the age of 65 will need glasses for reading
or general vision. It is important to have regular
eye tests so any early signs of conditions such as
glaucoma, age-related macular degeneration and
cataracts can be picked up and treated. In Scotland
you are entitled to a free eye test once every 2 years
if you are between 16 and 59 years old and once
every year if you are 60 or over. Using sunglasses
with a CE mark, UV400 label or that offer 100% UV
protection when it is sunny will also help to protect
your eyes from damage and help to prevent a
number of eye conditions. Stopping smoking if you
smoke will help to reduce the risk of developing agerelated macular degeneration and cataracts.
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Health
Information
Bones
After around the age of 40 bones start to lose their density and become susceptible
to fractures and breaks. One in two women and one in five men over the age of
50 will break a bone mainly due to poor bone density. Fractures and breakages
can be serious in older people and may cause long term mobility issues, especially
following a hip fracture. There a number of things that you can do to protect your
bones and make them as strong as possible, including:
•Eating calcium-rich foods such as milk, cheese and green leafy vegetables
•Getting some sun – 15 minutes a day will boost your vitamin D levels which helps
to keep bones healthy
•Stop smoking if you smoke – smoking puts you at risk of developing osteoporosis
(severe bone density loss)
•Maintain a healthy weight – quick and extreme weight loss can cause a loss of
bone density and lowers oestrogen levels in women. Oestrogen has a protective
effect on the bones so it is important to keep it as high as possible.
•Exercise regularly – bones get stronger as you use them. The most important
exercise to keep bones healthy is weight-bearing exercise such as running and
dancing.
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Health
Information
Drinking
Many of us enjoy having an alcoholic drink now and then and it can be an important
part of socialising and celebrating. However, regularly drinking more than the
recommended daily limits of alcohol can put you at risk of developing serious health
issues such as liver damage and some types of cancer. Many of the health problems
associated with drinking too much alcohol do not cause symptoms until they are
quite advanced so you may be doing damage to your health without realising.
Men should not regularly drink more than 3-4 units of alcohol a day
and no more than 21 units a week
Women should not regularly drink more than 2-3 units of alcohol a day
and no more than 14 units a week
It is also recommended that you have at least 2 alcohol-free days every week
to allow some time for your liver to recover from the toxic effects of drinking.
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Smoking is the greatest single cause of illness and premature death in
Scotland. Smoking greatly increases the risk of developing a number
of conditions and illnesses including chronic obstructive pulmonary
se
u
disease (COPD), heart disease, cancer and stroke. Stopping
a
c
smoking can make a big difference in your health no matter
what age you are and it is never too late to give up; even if
you already have a medical condition, stopping smoking
greatly improves the outlook of how the condition
est
t
a
e
will progress. If you are thinking about quitting
gr
there is lots of help available to keep you on
the right track. The first port of call is your GP
re m
who can offer advice and guidance about
p
d
n
a
the best method for you. Will-power and
ss
determination are the most important
aspects of giving up, but there are also
support groups that can offer encouragement,
as well as nicotine replacement products that
can help you deal with cravings.
o t l a n d.
Smoking
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Health
Information
Depression
It is often assumed that mental health issues such as depression are a normal or
unavoidable part of ageing, but this is not true. The vast majority of people over the
age of 65 do not develop mental health problems and those that do can be helped
and treated. Although mental illness is not an inevitable part of ageing there are
a number of things that are more likely to affect older people, which can affect
mental health. These include chronic physical illness, disability, social isolation,
bereavement and retirement. Depression is the most common mental health issue
amongst older people; between 10 and 16% of people over the age of 65 have
depression and this percentage rises among those who are living in a care home or
are suffering from Parkinson’s disease, dementia or have had a stroke.
Depression describes a variety of moods, ranging from feeling a bit low to feeling
unable to cope with everyday life. Although everyone can feel down from time to
time, clinical depression differs from this in terms of its intensity and longevity;
feeling persistently down for a number of weeks or months may indicate
depression. Other symptoms can include loss of appetite, low energy, trouble
sleeping and feelings of hopelessness and helplessness. Depression often goes
undiagnosed and untreated, particularly in older people, and many people struggle
on without the right help or any help at all. It is just as important to look after your
mental health as your physical health so if you are persistently not feeling like
yourself do not be embarrassed to visit your GP to talk things through. You will not
necessarily be prescribed medication; discussing and addressing the cause of the
problem is vital and it may be that lifestyle changes - such as becoming more
physically active and having more regular contact with family and friends, even
getting a pet - are what is needed to feel better and more in control.
It is just as important to look
after your mental health as
your physical health
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Health
Information
Feet
During your lifetime, you could walk the equivalent of four times around the world,
so looking after your feet is an important aspect of personal health care, whatever
your age. Certain problems with your feet can affect your balance which may
lead to a fall so always tell your GP if you are having any issues. To make sure that
your feet stay in good condition, you need to keep them clean, warm and well
supported. Routine foot care includes:
•Washing in warm soapy water and drying thoroughly, particularly between the toes
•Cutting toenails straight across to help prevent ingrown nails
•Looking out for pain or any signs of infection like nail fungus and seeking help if
you find them
•Choosing suitable socks and footwear. It is important to get shoes that fit
properly, allow your feet to breathe and offer good support to keep you steady on
your feet. There should be half an inch between the ends of your toes and the end
of the shoe and they should be wide enough so you can move your toes about
freely. Wear clean cotton socks to allow your feet to breathe.
During your lifetime, you could
walk the equivalent of four times
around the world
7
Health
Information
Sleep
Sleeping patterns tend to change as you get older, and it is normal not to need
as much sleep. Many people, by the time they reach 70, will need only around 6
hours of sleep a night. Many older people suffer from insomnia - the inability to fall
asleep, or to stay asleep, for a sufficient period to feel refreshed upon waking. This
can result in feelings of tiredness, low energy and depression. You can improve your
sleeping patterns by:
•Avoiding napping during the day, and if you do nap, limit it to 30 minutes.
•Having fixed times you go to bed and wake up. Establishing this will help your body
and mind get into a routine.
•Avoiding caffeine, alcohol and nicotine in the evenings.
•Trying to relax before bed time. Drinking a warm, milky drink, going for a short
walk, having a bath and reading can all help you to wind down and make you feel
more sleepy and ready for bed.
Having enough sleep is important for both physical and mental wellbeing so if you
have persistent problems with sleep visit your GP who may be able to help you find
a solution.
Hearing
Having enough sleep is important for
both physical and mental wellbeing
Hearing loss is common in older people; in Scotland it is estimated there are over
750,000 adults with some sort of hearing impairment, and 8 out of 10 of these
adults are aged 60 or over. Hearing loss can be caused by exposure to toxins
or excessive noise, as well as by certain infections. However, there is a natural,
progressive loss of our ability to hear as we age.
If hearing loss is affecting your day to day life
visit your GP who will check your ears and
may refer you for a hearing test. If you
have difficulty hearing there are many
devices and aids that can help you
with everyday functioning including
hearing aids, telephone amplifiers,
and lessons in sign language and
lip reading.
If you have difficulty hearing
there are many devices and
aids that can help you
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Useful organisations
NHS Inform
Action on Depression
www.nhsinform.co.uk
www.actionondepression.org
Helpline: 0800 22 44 88
Tel: 0808 802 2020
NHS inform provides a coordinated,
single source of quality assured health
and care information for the people of
Scotland.
Support organisation for people
in Scotland affected by depression.
NHS Smokefree
Smokeline: 0800 84 84 84
For information on stopping
smoking and details of support.
RNIB Scotland
Drink Smarter offer online information
and a helpline for people in Scotland
affected by alcohol problems.
Action on Hearing Loss Scotland
www.actiononhearingloss.org.uk
www.rnib.org.uk/scotland
RNIB Helpline: 0303 123 9999
RNIB Scotland is the leading charity
working with blind and partially
sighted people in Scotland.
National Osteoporosis Society
www.nos.org.uk
The National Osteoporosis Society
offers information and support
on prevention and treatment
of osteoporosis.
s
It i
www.drinksmarter.org
Drinkline: 0800 731 4314
www.smokefree.nhs.uk
r
e
v
ne
Drink Smarter
ate
l
o
to
Tel: 0808 808 0123 (Freephone voice)
0808 808 9000 (Freephone text)
Action on Hearing Loss Scotland
represents the 850,000 people who are
deaf or have hearing loss in Scotland.
They offer a range of services for deaf
or hard of hearing people, and provide
information and support on all aspects
of deafness, hearing loss and tinnitus.
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0845 833 0200
[email protected]
www.agescotland.org.uk
Age Scotland Helpline
0845 125 9732
Age Scotland Enterprises
0845 833 0758
[email protected]
www.facebook.com/agescotland
www.twitter.com/agescotland
www.youtube.com/agescotland
Age Scotland, part of the Age Network, is an independent charity dedicated to improving the later lives of everyone on the
ageing journey, within a charitable company limited by guarantee and registered in Scotland. Registration Number: 153343 Charity Number SC010100. Age Scotland is grateful to the Scottish Government for funding the creation of this guide