Nutrition
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Healthy eating is a key part of aging well. It is a way for you to stay healthy and strong, which is important to maintain your independence and quality of life. Good nutrition can help prevent falls.
What you can do:
- Enjoy all foods in moderation
- Try to eat at regular times every day
- Enjoy more vegetables and fruit
- Eat protein foods throughout the day which include meat, poultry, fish, eggs, beans, legumes, tofu, and dairy products to help maintain muscle strength and balance.
- Enjoy calcium and vitamin D rich foods such as milk, cheese, yogurt, almonds, broccoli, and figs to help keep bones strong.
- Stay hydrated. Fluids are essential to life they help us think clearly, feel energized and keep us regular.
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Dizziness
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Causes of dizziness:
- Medication side effects
- Low or high blood pressure
- Inner ear problems
- Poor nutrition and eating habits
- Dehydration
- Getting up too quickly from a chair or bed
What you can do:
- Discuss your symptoms with your health care provider and have your inner ear checked.
- Have your blood pressure checked regularly in both sitting and standing positions.
- Eat regularly.
- Stay hydrated. Drink fluids throughout the day (i.e., 9 cups for women and 12 cups for men).
- Sit down immediately if feeling dizzy.
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Medication concerns
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Causes of medication concerns:
- Taking several medications
- Taking non-prescription medications, herbal supplements or alcohol with prescription medications
- Using someone else's medication
- Not understanding dosing schedules or why you are taking certain medications
- Taking expired medication
What you can do:
- Ask your pharmacist about potential medication side effects or drug interactions before taking a new medication.
- Review your medications with your health care provider every six months or whenever a medication is added or stopped.
- Keep an updated list of your medications in your wallet, purse or on your fridge.
- Never take someone else's medication.
- Take unused or expired medication to the pharmacy for proper disposal.
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Alcohol use
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Causes of problems due to alcohol consumption:
- Drinking more than what is recommended in Canada's Low-Risk Alcohol Drinking Guidelines
- Taking medication and drinking alcohol
- Drinking alcohol on an empty stomach
- Using alcohol to cope with emotional problems or physical pain
- Using alcohol to help you sleep
What you can do:
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Foot problems
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Causes of foot problems:
- Wearing poorly fitted, unsupportive or worn out shoes
- Wearing shoes with sticky or slippery soles, with loose or undone laces, or with heels that are high and narrow
- Swollen feet
- Untreated calluses, bunions, corns, untrimmed or ingrown toenails
- Health conditions such as diabetes and poor circulation
- Muscle imbalances or poor posture
What you can do:
- Wear proper-fitting, supportive shoes that have a good tread. Always ensure that laces are tied.
- Elevate swollen legs and feet.
- See a foot care specialist for foot care, including regular toenail trimming.
- Wear loose socks or stockings as knee highs can cut off circulation in your legs.
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Weak muscles and stiff joints
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Causes of weak muscles and stiff joints:
- Lack of physical activity, including sitting for long periods of time
- Muscle imbalances or poor posture
- Conditions affecting the muscles and joints such as arthritis
- Acute or prolonged illness
- Overexertion or improper form during physical activity
- Improper use of mobility aids
- Unresolved injuries or pain
What you can do:
- Talk to your health care provider about muscle or joint pain.
- Be physically active.
- Avoid sitting for long periods of time.
- If you use mobility aids, make sure they are fitted properly and that you know how to use them correctly.
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Bladder and bowel control
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Causes of changes in bladder and bowel control:
- Weakness of muscles controlling urine flow
- Changes in your normal eating and drinking routine
- Medications
- Infections
- Prostate problems
- Constipation
- Caffeine and alcohol consumption
- Inadequate fluid intake
What you can do:
- Talk to your health care provider about any changes in bladder or bowel control or habits, and any symptoms you may be experiencing.
- Limit or avoid beverages that contain caffeine, such as coffee, tea or pop.
- Be active on a regular basis.
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Vision difficulties
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Causes of vision difficulties:
- Age-related diseases of the eye such as cataracts and glaucoma
- Diseases that affect eyesight, such as diabetes and stroke
- Medications
- Dirty or scratched eye glasses
- Sensitivity to glare
- Out of date glasses prescription
- Getting used to wearing bifocals
- Poor or low lighting
What you can do:
- Have vision checked annually.
- Clean glasses regularly using a soft cloth and keep glasses in good condition.
- Wear sunglasses to reduce glare.
- Maintain a clutter-free environment.
- Ensure good lighting throughout your home.
- Remove reading glasses when walking.
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Hearing difficulties
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Causes of hearing difficulties:
- Foreign objects or wax build up in ears
- Dirty or old batteries in hearing aids
- Hearing aids that are inappropriate for the degree of your hearing loss
- Inner ear problems
- Infections
- Conditions such as tinnitus (i.e., ringing in the ears)
- Excessive exposure to loud noise
What you can do:
- Visit your health care provider to have your ears checked.
- Learn the proper care for your hearing aid and check batteries regularly.
- Limit your exposure to loud noise or wear protective equipment.
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Sleep difficulties
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Causes of sleep difficulties:
- Medications, including sleeping pills
- Alcohol misuse
- Aches and pains
- Grief, depression, stress or anxiety
- Poor sleeping environment
- Lack of physical activity or being active too close to bedtime
- Napping in the late afternoon or early evening
- Frequent bathroom usage
- Eating a heavy meal before bedtime
What you can do:
- Avoid food and drinks with caffeine before going to bed.
- Go to bed and wake up at the same time every day.
- Keep the bedroom cool and quiet, and ensure that your mattress is firm and comfortable.
- Practise relaxation techniques such as meditation or deep breathing.
- Use pillows to prop you up in bed to assist breathing.
- Incorporate physical activity into the earlier part of your day.
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Concentration difficulties
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Causes of concentration difficulties:
- Medication(s)
- Poor nutrition and dehydration
- Cognitive and physical problems such as delirium, dementia and stroke
- Thyroid or other hormonal imbalances
- Grief, depression and anxiety
- Chronic or acute pain
- Lack of regular physical activity
- Not keeping mentally active
- Lack of sleep
What you can do:
- Eat regularly to prevent weakness.
- Stay hydrated.
- Stay active both physically and mentally.
- Try mental "aerobics" such as crossword puzzles or word searches, or learn a new skill.
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Home safety
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Causes of hazards in and around the home:
- Inadequate or poor lighting
- Clutter such as electrical cords, books, or shoes
- Loose carpets and scatter rugs
- Wet or slippery floors
- Lack of sturdy handrails
- Pets
- Wearing clothes that are too long
- Rushing or inattentiveness
What you can do:
- Ensure adequate lighting around your home.
- Use a night light.
- Keep entrances, hallways, stairs and walking paths clear of clutter.
- Secure loose carpets.
- Wipe up spills promptly.
- Arrange your furniture to allow for clear walking paths.
- Store items on shelves where you can reach them.
- Plan ahead, be alert, and don't rush.
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