Eat Well, Age Well

Five Nutrition Tips to Support your Health in Later Life

Good food is often called the best daily medicine. As we age, our diet affects more and more how we feel physically, mentally, and emotionally. Here are simple, science-backed nutrition tips to help you eat well and boost well-being in later life*.

Fibre

Did you know: According to Public Health England, only 9% of adults over 65 in the UK meet recommended fibre intakes (30g/day). 

Simple change: Eating more fibre-rich foods helps maintain healthy digestion and can help reduce cholesterol. 

Try: Oats, lentils, wholemeal bread, and raw carrots. 

Turmeric

Did you know: NHS-backed studies suggest Turmeric may reduce joint pain and improve cognitive function in older adults. 

Simple change: Curcumin, the active ingredient in turmeric, has anti-inflammatory and antioxidant effects. 

Try: 1/2 tsp daily in smoothies or mix into cooked food with black pepper for better absorption. 

Oily Fish

Did you know: According to the British Heart Foundation, Omega-3s can reduce the risk of heart disease by up to 16%.   

Simple change: Prioritise Omega-3s that can support heart and brain health in your weekly meal planning. 

Aim for: Two portions of fish per week, one of them oily like salmon, mackerel or sardines. Other sources include chia seeds, walnuts,  cold-pressed rapeseed oil and Omega-3 enriched eggs.

Vitamin D

Did you know: The National Institute for Health and Care Excellence (NICE) have reported that one in six older adults in the UK is vitamin D deficient.  

Simple change: Boost Vitamin D & Calcium. Both are vital for bone strength and immunity. 

Try: Fortified dairy, mushrooms, and safe sun exposure. Consider a supplement in the winter. 

Antioxidants

Did you know: The BBC have reported studies suggesting that diets rich in antioxidants could lower risk of chronic diseases including Alzheimer’s. 

Simple change: Embrace colourful veg.  Bright vegetables are packed with antioxidants to protect your cells. 

Include more: Spinach, beetroot, peppers, and tomatoes. 

Nourishing yourself is more than just food.

In this feature we look beyond the plate at how mealtimes and sharing time is so precious.

*Note: If you are on medication or managing a specific health condition, always consult a medical professional before making dietary changes.

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