… continued from part 1 …

Think like a pot plant! That’s the message a dietitian colleague of mine tells older people – water yourself well and get out into the sunlight.

Getting some sun

Just half an hour of activity outside each day is enough not only to keep reasonably fit and toned but also to allow our skin to make its own vitamin D. Older people have about one-quarter the ability to produce vitamin D compared to younger people so it is important to get some sun exposure each day. It’s the sun that causes the skin to make vitamin D. Vitamin D helps carry calcium into the bones to keep them strong. It’s also important for your immune system. Sitting in a sunroom behind glass won’t do it. If at all possible, get up and take a walk around the garden for 30 minutes. Older people who can’t get outside each day may need a low dose (10ug a day) vitamin D supplement. But too much can be toxic so check with your doctor before taking a supplement.

Well watered

As we age we lose our sensitivity to thirst. On top of not feeling thirsty some older people deliberately drink less to avoid embarrassing moments of incontinence. This drying out of the body can lead to headaches, constipation and more concentrated (even toxic) medication levels. It’s important to drink fluids even when you don’t feel thirsty, especially in hot weather. With some medication, the doctor may tell you to restrict fluids but for everyone else it’s good to drink enough to keep your urine clear – about eight glasses of water a day. If that much water sounds too daunting fill a two litre jug with water, add sliced lemon and ice, and drink slowly over the day. Or have a few cups of herbal or green tea. Green tea has more antioxidants and less caffeine than black tea.

Fruit juice also counts as fluid and is good for people who need to gain weight or have no appetite. A glass of unsweetened juice has about three teaspoons of sugar (mostly from the fruit) along with vitamins and antioxidants, depending on the variety. Too much coffee and alcohol causes dehydration. However a study of almost 6000 people aged over 65 found that those who had 7-10 alcoholic drinks a week (not all in one session!) had a third less risk of heart failure compared with abstainers. Maybe it’s due to the relaxing effect of a glass of wine with a meal each night!

Part 3 tommorrow…