Eating and drinking well (nutrition)

Malnutrition is a serious condition that can happen when you do not get the right amount of nutrients from food and drink.

Older adults who are malnourished have a higher chance of falling. If you are malnourished, you are 64% more likely to fall. People who are overweight can also become malnourished because of an unbalanced diet.

Strength to stand comes from strong muscles and bones, and staying hydrated by drinking enough fluids.

Having a healthy, well-balanced diet is more important as you get older. This is because you lose muscle mass (the amount of muscle in your body), which affects your strength.

Eating healthy food with enough energy and protein can help to improve your bone and muscle strength. Good nutrition reduces the risk of muscle loss and frailty which helps to prevent falls.

You can read more about malnutrition on the NHS website.

Change in appetite

Your appetite and how much you want to eat often changes as you get older. Some food and drinks can seem less enjoyable than they used to be. You might also feel full sooner when eating, or feel like you need to drink less fluids.

Weight loss is a normal part of ageing, but it can also lead to loss of muscle and strength. This can increase your chance of falling.

If you have a poor appetite, you might need to make changes to your diet. These changes could include eating small meals more than 3 times a day.

Smoking and appetite

Smoking can cause lung conditions that affect blood flow to the brain and make you more likely to fall.

Stopping smoking can improve your general health and fitness. It also improves your taste and sense of smell. This makes food more pleasurable and improves your appetite.

You might find that you gain weight slightly if you stop smoking. This is normal and there is no need to be concerned.

If you would like help to give up smoking, speak to your nurse or call the our stop smoking service.

• Phone: 020 7188 0995

You can also call the National Smokefree Helpline in England. They’re open Monday to Friday from 9am to 8pm or weekends from 11am to 4pm.

• Phone: 0300 123 1044

Having a balanced diet

Your nutritional needs change as you get older, especially how much protein you need to eat.

Balanced meals are made up of:

• protein
• carbohydrates
• vegetables

You also need:

• calcium
• vitamin D

The NHS website has more information about eating a healthy, balanced diet.

You can also ask your healthcare team if you can speak to a dietitian (an expert on food and nutrition).

Protein

Protein has an important role in your body. It helps to:

• keep your muscles strong
• repair any injuries, such as wounds and broken bones
• support your immune system to fight infections

Try to include foods that are high in protein in 2 or 3 meals each day. These foods include:

• lean meat, poultry or fish
• eggs
• dairy products, like cheese, yoghurt and milk
• beans, lentils, peas and chickpeas
• nuts
• soya products, like tofu, edamame beans, tempeh and soya yoghurts

For balanced nutrition and to help make your body stronger, aim to have protein with every main meal. After exercising, have a high-protein snack.

Carbohydrates

Carbohydrate foods are an important source of energy for the body. They also contain fibre and some vitamins and minerals. Healthy carbohydrate foods that you should have in your main meals include:

• potatoes
• wholegrain breads
• cereals that are not processed, like oats and bran
• brown pasta
• wholegrain crackers
• basmati rice

Sugary foods are also high in carbohydrates but are less healthy. They include cakes, biscuits, sweets and fizzy drinks. You should generally only have these occasionally as a treat. However, you might be asked to have more of this food in your diet if you need to gain or maintain weight.

Fruit and vegetables

You should have plenty of fruit and vegetables for essential vitamins and minerals to boost your immune system. Aim for 5 portions each day. Your fruit and vegetables can be fresh, frozen or canned.

Calcium

Calcium is important for strong bones and healthy muscles. Try to have 3 servings of foods that are rich in calcium each day. They can include:

• dairy foods, like cheese, milk, yogurt and fromage frais
• seafood, like canned salmon or sardines
• leafy green vegetables
• beans, such as kidney beans
• chickpeas, like in hummus
• nuts and seeds
• fruit, like oranges or dried figs

Vitamin D

Vitamin D is important for your muscles, bones and general health.

You get most of your vitamin D from sunshine. Even a healthy, well-balanced diet might not have enough vitamin D in it.

Adults living in the UK should take a supplement containing 10 micrograms of vitamin D every day in the winter months. A microgram is 1,000 times smaller than a milligram (mg).

You can help your body to get more vitamin D. Try to eat foods that are rich in vitamin D, such as:

• oily fish
• cod liver oil – avoid this if you are pregnant

You might need more vitamin D than the general population if you:

• are 65 years old or above
• have brown or black skin – for example, if you have an African, African-Caribbean or south Asian background
• cover most of your skin when you go outside
• spend little time outside during the summer – for example, if you are housebound or if you work in a  shop or office, or if you work night shifts

If you have a higher chance of not getting enough vitamin D, you need to take a supplement every day throughout the year.

Staying hydrated

Not drinking enough fluids can lead to dehydration. This can lower your blood pressure, cause weakness and make you feel dizzy. If you get these symptoms, you are more likely to have a fall.

Staying hydrated is important at any age.