Healthy living

Maintaining a healthy body and mind

Health & wellbeing

AgeUKIG24

We are Age UK.

Our network includes Age Cymru, Age NI, Age Scotland, Age International and more than 160 local partners.

This information guide has been prepared by Age UK and contains general advice only, which we hope will be of use to you. Nothing in this guide should be construed as the giving of specific advice and it should not be relied on as a basis for any decision or action and is in no way intended as a substitute for professional medical advice specific to any individual case. Neither Age UK nor any of its subsidiary companies or charities accepts any liability arising from its use. We aim to ensure that this information is as up to date and accurate as possible, but please be warned that certain areas are subject to change from time to time. Please note that the inclusion of named agencies, websites, companies, products, services or publications in this information guide does not constitute a recommendation or endorsement by Age UK or any of its subsidiary companies or charities. Please seek medical advice for guidance regarding appropriate exercise levels and precautions. It is particularly important to seek such advice if you suffer from an ongoing medical condition that may be affected by exercise. Always start any exercise programme slowly, and never force or strain. If you feel any soreness, strain, discomfort, distress or other symptoms, stop the exercise and seek medical advice immediately. Please seek medical advice for guidance regarding the seasonal flu jab. It is particularly important to seek such advice if you suffer from an ongoing medical condition that may be affected by having the flu jab. Every effort has been made to ensure that the information contained in this guide is correct. However, things do change, so it is always a good idea to seek expert advice on your personal situation. Date of publication: June 2013 Age UK 2013

Contents
Introduction Staying active What kind of exercise might suit you? Healthy eating Sensible drinking Smoking Healthy bones Foot care Sight Hearing Sight and hearing difficulties Mental wellbeing Depression Sleep Twelve steps for staying healthy Useful organisations 2 4 7 9 12 13 16 18 19 20 21 21 24 25 26 28

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Introduction
Its never too late to think about adopting a healthier lifestyle. It doesnt mean that you suddenly have to change your diet and start spending every day at the gym. Just a few small changes can make a big difference making you feel better, giving you more energy and helping you to sleep more soundly. Research shows that having a positive attitude to life in general, and to getting older, can help you enjoy better health too. People who are the least active stand to gain the most by doing a little more, a little more often. Choosing activities that give you an opportunity to meet people socially or play an active role in your local community can also help you feel more positive. Its important not to forget the parts of your body that are crucial to keeping active your feet, eyes and ears. This guide highlights changes that you may like to consider and the benefits they can bring. Making changes isnt always easy but the improvements in your health and wellbeing should be well worth the effort. Key what next? This symbol indicates where information differs for Scotland, Wales and Northern Ireland. This symbol indicates who to contact for the next steps you need to take.

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Throughout this guide you will find suggestions for organisations that can offer further information and advice about your options. Their contact details can be found in the Useful organisations section (see pages 2838). Contact details for organisations near you can usually be found in your local phone book. If you have difficulty finding them, your local Age UK should be able to help (see page 28). As far as possible, the information given in this guide is applicable across the UK.

Just a few small changes can make a big difference making you feel better, giving you more energy, and helping you to sleep more soundly.

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Staying active
Theres no doubt that keeping active makes us feel more energetic. But there are other more specific benefits, including helping to:  manage high blood pressure and angina  keep you at a healthy weight  maintain regular bowel movements  stimulate a poor appetite  strengthen muscles and bones, reducing the risk of falls and fractures  ease discomfort if you have arthritis or Parkinsons. Regular exercise also increases production of brain chemicals that lift your mood and make you feel happy so it can be a good way to deal with stress and anxiety.

Developing stamina, strength, flexibility and balance are important as you get older.

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Developing and maintaining stamina, strength, flexibility and balance are particularly important as you get older, and can help you to do everyday tasks more easily as well as enjoy activities more. Stamina helps you to walk longer distances, swim and mow the lawn. Strength helps you to climb stairs, carry shopping, rise from a chair and open a container. Flexibility helps you to bend, get in and out of a car, wash your hair and get dressed. Balance helps you to walk and climb steps confidently, stand from a sitting position and respond quickly if you trip. Any amount of extra activity thats appropriate for your age group and health makes a difference. If youre generally fit and have no health conditions that limit your ability to move around, the Government recommends that you build up to doing two-and-a-half hours of moderate activity each week, plus two sessions of muscle-strengthening activity a week. Moderate activity may leave you feeling warm and a little breathless. It can include:  walking fast visit the Walking for Health website (see page 38)  cycling on level ground  playing a motion sensor game on a computer console like a Wii or Xbox  hand washing the car.

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Exercises that help strengthen your muscles can include dancing, heavy gardening and yoga. Lifting bags of shopping or weights can help to strengthen the muscles in your arms and wrists. For more information on improving your strength and balance, see our free guide Staying steady. Age UK has a tabletop flip chart available to order with exercises to help improve your strength and balance, including exercises that you can do while sitting down (see page 29). If youre already active, you can improve your fitness and health by doing 75 minutes of vigorous activity a week. This can include:  running  cycling fast or up hills  climbing stairs  playing tennis or football. If you havent been very active before, always build up gradually and speak to your GP before increasing your activity levels significantly. Everyday activities, such as shopping and housework, dont count towards your two-and-a-half hours of moderate activity as they dont increase your heart rate enough but doing any activity is better than none at all.

what next?

Visit the NHS Choices website (see page 36) to read the Governments physical activity guidelines there are separate guidelines for older adults (those aged 65 and over) and for adults aged 1964. In Wales, visit the Lifestyle and wellbeing section of the NHS Direct Wales website and in Scotland, visit NHS Inform (see page 36).

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What kind of exercise might suit you?

Different activities bring a different range of benefits, so try a variety of things. Finding something you enjoy means youre more likely to do it regularly. The benefits of some activities and exercise classes are outlined below. Activity/exercise Flexibility Strength Stamina Balance Brisk walking Climbing stairs Swimming Dancing Bowls or golf Yoga Tai chi

You dont have to be moving around to benefit from exercise. Chair-based exercises, which you can do while sitting or holding on to the back of a chair, are ideal for improving muscle strength and flexibility. You can watch videos online that demonstrate chair-based exercises. If youre physically able, but find yourself sitting in front of the computer or television for hours at a time, try to break it up and build activity into your day. You can do this by going for a short, brisk walk around the garden or in the street for example, during the advert breaks or after writing an email or finishing another task where youve been sitting still.

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However, if you have a health condition that makes moving about difficult or painful, such as Parkinsons, arthritis or osteoporosis, always consult your GP for help in choosing the right exercise for you. They may be able to suggest suitable activities and may know of special exercises or classes for people with these health conditions. In some areas, your GP may be able to refer you to a structured exercise scheme, where trained instructors introduce you to exercise over a period of 1220 weeks. Alternatively, you can contact the relevant organisation for your health condition to find out how taking part in an exercise programme could help you (see pages 2838). Volunteer driver or community transport schemes may be able to help if you need transport.

what next?

Decide what activities you would like to try and find out more about. Your local Age UK may organise a range of activities and will know what else is available. Try your library or leisure centre, too. In Wales, ask Age Cymru about their Low Impact Functional Training (LIFT) programme, where trained volunteers deliver low-level activities and games to older people.

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Healthy eating
No single food contains everything that you need to stay healthy, so the golden rule is to eat a variety of foods each day. Eating healthily doesnt mean cutting out foods that you enjoy, but simply eating some foods less often and/or in smaller portions, and eating more of other foods. Use the symbols found on many food labels to help you make healthy choices for example, to choose items with less saturated fat in them. For more information on how to read food labels, visit www.nhs.uk/LiveWell/Goodfood and click on the Food labels link. In Wales, see the Lifestyle and wellbeing section of the Health in Wales website (see page 36). You can also find out more about food labels in our free guide Healthy eating. Eat at least five portions of fruit and vegetables a day Research suggests that people who eat plenty of fruit and vegetables are less likely to develop heart disease, certain cancers and eye conditions. To help you reach the target of five a day, think of all the fresh, frozen, canned or dried fruits, fruit juices and vegetables that you like. Try to choose five different-coloured ones to have with or between meals. Eat fish at least twice a week You should aim to have one portion of white fish, such as haddock or cod, and another of oily fish, such as salmon, mackerel or sardines. Oily fish are rich in vitamin D and a type of fat that helps prevent heart disease. But grill, poach or bake fish rather than frying it.

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Cut down on salty foods Many of us eat too much salt, which can increase our risk of high blood pressure and stroke. Always think before you sprinkle salt on your meal. Compare food labels and look for lower salt versions of foods such as processed meats, savoury snacks, biscuits, cheese, bacon, soups and ready meals much of the salt that we eat is already in food when we buy it. If youre choosing between two similar products, food labels can help you quickly find the healthier choice. Cut down on foods that are high in saturated fat This includes foods such as cakes, biscuits, sausages, meat pies, fatty meat and cheese. Saturated fats raise the level of cholesterol in the blood and increase the risk of heart disease and stroke. Drink plenty of fluid: about six to eight glasses each day This does not have to be water. Tea, coffee, fruit juice or squash will do. Its particularly important to drink plenty in hot weather. See our free guide Staying cool in a heatwave to find out more about staying well in hot weather. Do I need bran to prevent constipation? Bran should only be used as a last resort. First, make sure that you have enough wholegrain cereals and fruit in your diet. Drinking plenty of liquids can help, too. Physical activity helps to keep the bowels moving, so try to think of ways to stay active.

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Look after your teeth In order to enjoy your food, its important that you keep your teeth and gums in good condition and if you wear dentures, to ensure that they fit comfortably. You can keep your teeth and gums healthy by brushing them twice a day with fluoride toothpaste and by visiting your dentist regularly for a check-up. Even if you have full dentures, a regular check-up is still important. The shape of your mouth changes over time, so you are likely to need new dentures every five years. See our free guide Health services for information on NHS dental services. Use your smartphone If you have a smartphone or tablet, visit the NHS Choices health apps library to download trusted and reviewed apps. They can help with nutrition, healthy cooking, weight loss and more. Visit apps.nhs.uk to find out more.

what next?

Our free guide Healthy eating has more information about eating a balanced diet and what to do if youre worried about a poor appetite or unwanted weight loss. Your GP practice may have information about healthy eating or you could visit www.nhs.uk/tools and click on healthy eating to find recipe ideas, meal planners, and food and exercise diaries.

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Sensible drinking
Many of us enjoy an alcoholic drink now and then. A celebratory drink can be a traditional way to mark a family occasion or a milestone. However, it isnt advisable to use alcohol to lift your mood, as in the long term it increases feelings of depression. If you find yourself regularly having a drink to help you cope, speak to someone you trust about how youre feeling. Drinking wine or beer in the evenings maybe with your meal or while watching TV has not received the same media attention as binge drinking. But regular drinking like this can damage your liver, brain, blood vessels and other organs. The liver needs at least two alcohol-free days per week to recover from the toxic effects of drinking. Government guidance is that we should drink in moderation, which means that: men should not regularly drink more than 34 units a day women should not regularly drink more than 23 units a day. Regularly means every day or most days. As an example, a pint of beer (4 per cent alcohol) and a (175ml) standard glass of wine (13 per cent alcohol) both contain 2.3 units. You should avoid alcohol when taking certain medicines, so always read leaflets that come with prescription medicines, over-the-counter medicines or herbal medicines. If in doubt, ask your pharmacist.

what next?

If you are worried about your own or another persons drinking, speak to your GP or contact one of the organisations on page 31. For more information about drinking sensibly, visit the Drinkaware website (see page 34).

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Smoking
Most people know how unhealthy smoking is but, because they enjoy it, they find it difficult to give up. The encouraging news is that older smokers who decide to give up have been shown to be more successful at staying away from smoking than younger people. Even after many years of smoking, its still worth giving up. Older people can expect a range of benefits if they stop smoking, and many of these benefits can be seen quite quickly. You are likely to: be able to breathe easier feel better overall  find that any existing heart and lung problems that you have are less likely to become serious be less likely to have a stroke, heart or lung problems recover more quickly after an operation live longer. The first step is to convince yourself that you would like to be a non-smoker. Why would being a non-smoker be right for you? Ask your GP practice about local one-to-one or group support to help you. Medication to stop smoking is available on prescription.

what next?

Call the NHS Smokefree Helpline (see page 36) or the charity Quit (see page 37). The NHS Smokefree website also has tips on stopping smoking and details of local Stop Smoking services. In Wales, you can contact Stop Smoking Wales or visit the website. In Scotland, call Smokeline, and in Northern Ireland call the Smokers Helpline. See page 36 for contact details.
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My story

I joined the over-50s swimming club and it was the best thing I could have done. I have more energy and life seems better every day.
After Rons wife died he found it hard to take an interest in anything on his own. She said I wasnt unusual in finding it difficult to go back to places and activities that Joan and I had always gone to together.

When my wife, Joan, was alive we used to play bowls every week. My blood pressure was still OK, But since she died last year, I but Id put a bit of weight on since havent wanted to go. They kept last time. She suggested I was asking me, but it just wouldnt be missing the exercise and perhaps the same. In fact, I dont seem to the company too, so why not try have the same interest in many something different? things we used to do together Id been a good swimmer in my like gardening and going to car time and there was a poster in boot sales. the surgery about the over-50s When I went for my bloodswimming club. I rang John, the pressure check, I was chatting organiser, and it was the best thing with the practice nurse and I told I could have done. Theyre a really her how I was feeling. We talked nice group, my swimming has about Joan. improved, I have more energy and life seems better every day.

Healthy bones
Your bone health is largely influenced by your genes, but it is affected by your lifestyle too. You can strengthen your bones by doing regular weightbearing activity (this means exercise where your legs and feet support your weight, such as walking, jogging and tennis) and by eating a healthy diet with plenty of calcium-rich foods, such as reduced-fat dairy products. Vitamin D is also important for strong bones. Most of us get the vitamin D we need from regular exposure to summer sunshine rather than from food. Try to go outside every day from May to September without sunscreen for around ten minutes. Dont let your skin redden or burn. Try to do this once or twice a day. The Government recommends that certain groups of people take a vitamin D supplement of 10 g daily, including people aged 65 and over. If you think you could be at risk of not getting enough vitamin D, particularly if youre housebound or cover your skin for cultural reasons, raise this with your GP. Always speak to your GP before starting to take a vitamin D supplement or over-the-counter medicine on a daily basis. Bone tends to become weaker as we age and everyone has some degree of bone loss as they get older. Osteoporosis is the term used when bone loss makes bones significantly more fragile. It commonly affects bones in the spine, wrists and hips. It means that you are more likely to break a bone if you fall, or experience chronic pain if bones in your spine collapse.

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You are more at risk of osteoporosis if you:  are female and had an early menopause or hysterectomy  have a parent who broke a hip, particularly after only a minor fall  have taken corticosteroid medication for a long time  are underweight or have suffered from an eating disorder  have been a smoker or heavy drinker  have a condition such as Crohns or coeliac disease  have a medical condition that means you are immobile for a long time. Complete the healthy bones questionnaire on the National Osteoporosis Societys website (see page 35) to discover which factors could affect your bone health. You can print out a factsheet based on your answers which you could take to your GP if youre concerned about osteoporosis.

what next?

See the Age UK website for more information on osteoporosis (click on Conditions and illnesses in the Health & wellbeing section). Speak to your GP if you think you may be at risk or contact the National Osteoporosis Society for more information (see page 35).

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Foot care
Its not until we have a problem with our feet that we really appreciate how important they are to our wellbeing and our ability to get out and about. Its vital to look after your feet and basic daily foot care should include:  washing in warm soapy water (but dont soak your feet too long it destroys their natural oils, causing dry skin)  drying carefully, particularly between the toes  applying moisturiser, but not between the toes  lightly applying foot powder. What you put on your feet is important too. Wear clean socks each day. Dont wear the same shoes every day, and always choose ones that support your feet but arent too tight. Wearing natural materials such as leather, wool and cotton will allow your feet to breathe. Its important to get to know your feet. Contact your GP if they become painful, feel noticeably hot or cold or if there is a change in their colour. If you have corns, bunions, an ingrown toenail, or other common foot problems, report these to your practice nurse too. Cutting toenails regularly and straight across prevents ingrown toenails. If your sight is not good or bending down is difficult, this can be a problem, particularly as simple nailcutting is rarely an NHS service. Contact your local Age UK if you need help with nail-cutting. They may offer a service themselves or know where help is available.

what next?

Report any foot problems to your practice nurse or GP, particularly if you have diabetes.

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Sight
We dont need to tell you how important it is to look after your eyes. Doing the following can help you to keep your eyes healthy.  Have your eyes checked every two years, or as often as your optician advises. This means that changes in your vision can be corrected and problems such as cataracts, glaucoma and age-related macular degeneration (AMD) can be picked up early before they significantly affect your sight. NHS sight checks are free if you are 60 or over (except in Scotland where everyone is eligible for a free sight check, regardless of age) and you may be able to get help with the cost of glasses or contact lenses if you are on a low income.  Protect your eyes from the sun, particularly if you are near water or snow they can be damaged by UV rays. Always wear sunglasses on a sunny day. Choose sunglasses that protect you from 99 to 100 per cent of UV light. This includes those labelled UV400 or with a CE mark.  Stop smoking. Smoking increases your risk of developing AMD and cataracts.  Eat a balanced diet with plenty of fruit and vegetables.  If you use a computer, adjust the settings to make the screen as easy to view as possible. For example, increase the size of the text and change the brightness or colour palettes. Even with the right glasses, you may still find it hard to see things clearly. Day-to-day tasks can be made easier by good lighting and using low-vision aids or other equipment. If sight problems affect your ability to carry out everyday tasks safely, ask your local social services department what equipment and services they can offer.
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If you care for someone who is unable to recognise or communicate sight problems, for example someone with dementia, remember to arrange for regular eye tests you can ask the optician about using special non-verbal tests. Encourage the person to wear glasses if they need them. Contact the Macular Disease Society or the Royal National Institute of Blind People (RNIB) for more information about eye health and the services that they offer partially-sighted and blind people (see pages 35 and 37).

what next?

See our free guide Caring for your eyes and our free factsheet Help with health costs for more information. In Wales, see Age Cymrus free factsheet Help with health costs in Wales.

Hearing
Hearing loss is common in older people. You may need to have the TV on louder or find that you cannot always tune into conversations, particularly in a crowd. If youre worried about your hearing, you might like to try the free telephonebased or online hearing check run by Action on Hearing Loss (see page 30). It tells you at the end of the check whether its advisable to see your GP. Your GP will check your ears and may refer you for a hearing test. If you need them, hearing aids and batteries are free on the NHS. Tinnitus, often described as a ringing sound in your ear or head, is another hearing-related problem. It can be distressing but there are many ways to manage it.

what next?

Contact Action on Hearing Loss for more support and information or to speak to someone on their tinnitus helpline (see page 30).
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Sight and hearing difficulties

You may have difficulties to varying degrees with both sight and hearing, but there are things that can be done to help you enjoy a better quality of life. If you have a sight or hearing difficulty, or both, contact social services and explain how your day-to-day life is affected. They may have a specialist team who can help.

what next?

Support group Sense (see page 38) can help people with both sight and hearing difficulties, and their families.

Mental wellbeing
Feeling well is not just about being physically fit and healthy its equally important to your overall health that you feel good mentally. Although the two can be linked, there are several things that you can do to help keep a sense of mental wellbeing. Social contact Meeting friends, enjoying hobbies and getting involved in the local community, perhaps by volunteering, makes life fulfilling and helps us to feel good about ourselves and life in general. If you find that youre not able to do the things that you used to, you may want to find new things you enjoy. Spending time with other people can prevent you from feeling lonely or anxious and give you a chance to share experiences, thoughts and worries.

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Stay in touch If you have family and friends nearby, try to meet up with them regularly or ask them to call round. Otherwise, regular phone calls can help you to stay close. The internet has opened up more opportunities to stay in contact, such as exchanging emails and using Skype to make video phone calls. Feeling that people care about you can make a big difference to your outlook. If you arent confident using the internet, ask your local Age UK for help many offer training sessions and advice on getting online for older people. UK Online Centres also help people who want to learn basic computer skills (see page 38). Our free guide Making the most of the internet has more information about keeping in touch online. Make plans People can have mixed feelings about retirement, and you may feel your life lacks purpose without work. However, you may find that you have more time to do all the things that you never had time to do when you were working. Setting yourself goals, however small, can give you a sense of achievement and motivation. Your goal could be anything from finishing a crossword puzzle or making a phone call to a friend, to doing some gardening or reading a chapter of a book. Planning days out or arranging activities for the week or month ahead will give you something to look forward to and keep you feeling positive. Take a break Whether you work or not, its important for your mental and physical wellbeing to take breaks from your routine. If youre on your own or your usual travel partner isnt available, why not see whether your local Age UK or another local club organises group holidays?

what next?

Contact your local Age UK for details of local activities, volunteering and other local groups (see page 28).
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Feeling well is not just about being physically fit and healthy its equally important to your overall health that you feel good mentally.

Depression
Although no one feels 100 per cent happy all of the time, if you are feeling out of sorts and have any of the symptoms below for two weeks or more you may be suffering from depression. Symptoms include:  loss of self-confidence and feeling down  feeling anxious  not being able to enjoy the things you usually enjoy  unexplained aches and pains  avoiding people, even those you are close to. Depression is just as significant as a physical illness and is not an inevitable part of getting older. If you have any of the symptoms above, speak to your GP and explain how youre feeling you can then agree on what may be best for you. They may suggest talking treatments, which involve talking to someone who is specially trained to help you manage your thoughts and feelings and the effect they have on you. Feeling anxious or low doesnt mean youre weak or less able to cope. Its only sensible to take steps to feel better much as you would if you had a physical condition.

what next?

Depression Alliance can give you more information and details of local support groups. Call Samaritans if you need to talk to someone about how youre feeling. In Northern Ireland, you can also contact Aware Defeat Depression, and in Scotland contact Action on Depression. In Wales, you can contact Journeys or the C.A.L.L. mental health helpline. See pages 3035 for details.
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Sleep
Your sleeping patterns will change naturally as you get older, and you may not get as much sleep as you used to. But its important that you get enough sleep to enable you to function during the day. Many older people suffer from insomnia ongoing difficulties with getting to sleep and staying asleep long enough to feel refreshed the next morning which can make you feel tired, low on energy and depressed. You can improve your sleeping patterns by:  cutting down on daytime naps  going to bed at the same time each night  reducing the amount of caffeine you have during the day  getting up and walking around if you cant get to sleep, or doing something for half an hour before going back to bed.

what next?

If you have persistent problems with sleep, go to your GP who may be able to help you find a solution. If you suffer from insomnia, the NHS Choices website (or NHS Direct Wales website in Wales) has tips on treating it (see page 36).

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Twelve steps for staying healthy

This guide contains a lot of information and suggestions on how to give yourself the best chance of enjoying good health for as long as possible. Try to follow these 12 key steps. 1.  If you smoke, get help to stop. 2.  Eat five portions of fruit and vegetables a day. 3.  Eat more fibre-rich foods and less salty and fatty food check food labels before you buy. 4.  Eat fish twice a week making sure that one portion is oily fish. 5.  Keep to a healthy weight. 6.  Stick to safe limits with alcohol know how much you are drinking. 7.  Stay active whether its a hobby such as gardening or playing bowls or joining an exercise class. 8.  Make sure that youre getting enough sleep. 9.  Have your blood pressure and cholesterol checked regularly. 10.  Have your eyes tested every two years, or as often as your optician advises. 11.  Have a seasonal flu jab every year. 12.  Follow up invitations to attend NHS screenings for breast, cervical and bowel cancer.

what next?

Find out more about NHS services to keep you healthy, including screening, in our free guide Health services.
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Stay active whether its a hobby such as gardening or playing bowls or joining an exercise class.

Useful organisations
Age UK We provide advice and information for people in later life through our Age UK Advice line publications and online. Age UK Advice: 0800 169 65 65 Lines are open seven days a week from 8am to 7pm. www.ageuk.org.uk Call Age UK Advice to find out whether there is a local Age UK near you, and to order free copies of our information guides and factsheets. In Wales, contact Age Cymru: 0800 022 3444 www.agecymru.org.uk In Northern Ireland, contact Age NI: 0808 808 7575 www.ageni.org In Scotland, contact Age Scotland: 0845 125 9732 www.agescotland.org.uk

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Age UK produces Strength and Balance Exercises for Healthy Ageing, an A4 ring-bound, table-top flip chart with simple illustrations and step-by-step instructions for chair and non-chair-based exercises. To order a copy for 6 plus P&P, call Age UK Advice on 0800 169 65 65. Fit as a Fiddle is an England-wide project that delivers physical activity and healthy-eating sessions to older people to improve their health and mental wellbeing. To find out more, visit www.fitasafiddle.org.uk, contact your local Age UK, or call Age UK Advice for more information and to find out whether there is a project near you. In Wales, Age Cymru runs two physical activity programmes to encourage older people to become more active Nordic Walking, which is suitable for all ages and fitness levels, and Low Impact Functional Training (LIFT), where trained volunteers deliver low-level activities and games to older people. For more information, call 029 2043 1555 or Age UK Advice, or visit the Age Cymru website. In Northern Ireland and Scotland, contact Age Northern Ireland or Age Scotland to find out whether they can arrange, or know of, any special physical activity sessions.

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Action on Depression Support organisation for people in Scotland affected by depression. 11 Alva Street Edinburgh EH2 4PH Tel: 0808 802 2020 Email: info@actiondepression.org www.dascot.org Action on Hearing Loss (formerly RNID) Provides advice and support for people who are deaf or hard of hearing through an information line, tinnitus helpline and range of factsheets. 1923 Featherstone Street London EC1Y 8SL Tel: 0808 808 0123 Textphone: 0808 808 9000 Hearing check phone line: 0844 800 3838 Tinnitus helpline: 0808 808 6666 Tinnitus textphone: 0808 808 0007 Email: informationline@hearingloss.org.uk www.actiononhearingloss.org.uk Addiction NI Alcohol and drug addiction treatment for people aged 55 and over in Northern Ireland. 40 Elmwood Avenue Belfast BT9 6AZ Tel: 028 9066 4434 Email: enquiries@addictionni.com www.addictionni.com

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Alcohol Concern Offers information and support about alcohol abuse and local services. Suite B5 West Wing New City Cloisters 196 Old Street London EC1V 9FR Drinkline: 0800 917 8282 www.alcoholconcern.org.uk Alcohol Focus Scotland Offers online information and a helpline for people in Scotland affected by alcohol problems. Drinkline: 0800 731 4314 www.alcohol-focus-scotland.org.uk All Wales Drug and Alcohol Helpline A free, bilingual helpline in Wales providing advice on drug and alcohol issues. Advisers are available 24 hours a day, every day of the year. Tel: 0808 808 2234 www.dan247.org.uk Arthritis Care National organisation offering information and support for people with arthritis. Floor 4, Linen Court 10 East Road London N1 6AD Tel: 0808 800 4050 Email: info@arthritiscare.org.uk www.arthritiscare.org.uk

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Aware Defeat Depression Support network for all those in Northern Ireland affected by depression or bipolar disorder (manic depression). Tel: 0845 120 2961 Email: help@aware-ni.org www.aware-ni.org British Heart Foundation Offers information and support for people with heart disease, including advice on how to be more active. Download or ask them to send you their free booklet Get active, stay active for ideas on how to live your life as actively as possible. Greater London House 180 Hampstead Road London NW1 7AW Tel: 0300 330 3311 www.bhf.org.uk C.A.L.L. (Community Advice and Listening Line) Offers confidential support and information to people in Wales who are concerned about their mental health or that of a relative or friend. Tel: 0800 132 737 or text Help to 81066 www.callhelpline.org.uk Chest, Heart and Stroke Scotland Provides care, support and information for people in Scotland affected by chest and heart conditions and stroke. Tel: 0845 077 6000 www.chss.org.uk

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Deafblind National charity for people who are deafblind or have a combined sight and hearing loss. Deafblind UK Head Office National Centre for Deafblindness John and Lucille van Geest Place Cygnet Road Hampton Peterborough PE7 8FD Tel: 0800 132 320 Email: info@deafblind.org.uk www.deafblind.org.uk In Wales, contact Deafblind Cymru Trident Court, Eastmoors Road Cardiff CF24 5TD Tel: 029 2060 1471 Email: deafblindcymru@deafblind.org.uk In Scotland, contact Deafblind Scotland 21 Alexandra Avenue Lenzie Glasgow G66 5BG Tel: 0141 777 6111 Email: info@deafblindscotland.org.uk www.deafblindscotland.org.uk

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Deafness Research UK Aims to encourage and fund research to improve the quality of life for people with deafness and hearing-related problems. Provides information to help manage tinnitus. 330332 Grays Inn Road London WC1X 8EE Tel: 0808 808 2222 Email: info@deafnessresearch.org.uk www.deafnessresearch.org.uk Depression Alliance Provides information and a network of local support groups for people affected by depression. 20 Great Dover Street London SE1 4LX Tel: 0845 123 23 20 (information pack request line) Email: information@depressionalliance.org www.depressionalliance.org Drinkaware An organisation funded by alcohol firms and offering tips on responsible drinking. Samuel House 6 St Albans St London SW1Y 4SQ Tel: 020 7766 9900 www.drinkaware.co.uk

34 Healthy living

Journeys Offers support and understanding to people in Wales affected by depression, and their friends, families and carers. 38 Albany Road Cardiff CF24 3RQ Tel: 029 2069 2891 Email: info@journeysonline.org.uk www.journeysonline.org.uk Macular Disease Society Provides advice and support to people with age-related macular degeneration. PO Box 1870 Andover Hampshire SP10 9AD Tel: 0300 303 0111 Email: info@maculardisease.org www.maculardisease.org National Osteoporosis Society Offers information and support on prevention and treatment of osteoporosis. Camerton Bath BA2 0PJ Tel: 0845 450 0230 Email: info@nos.org.uk www.nos.org.uk

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NHS Choices Offers information about health topics including healthy eating and drinking, physical activity and insomnia. www.nhs.uk www.drinking.nhs.uk In Wales, visit Health in Wales at www.wales.nhs.uk Tel: 0845 46 47 In Scotland, visit NHS Inform at www.nhsinform.co.uk Tel: 0800 22 44 88 NHS Smokefree For information on stopping smoking and details of support. Tel: 0800 022 4332 www.smokefree.nhs.uk In Wales, contact Stop Smoking Wales to find your local group and for general advice on quitting. Tel: 0800 085 2219 www.stopsmokingwales.com In Northern Ireland, call the Smokers Helpline on 0808 812 8008 In Scotland, call Smokeline on 0800 84 84 84. Northern Ireland Chest Heart and Stroke Provides care services, carries out research and lobbies the Government to improve health service policy. 21 Dublin Road Belfast BT2 7HB Tel: 0845 769 7299 Email: mail@nichs.org.uk www.nichs.org.uk
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Parkinsons UK Provides information and support to people with Parkinsons disease and their families. 215 Vauxhall Bridge Road London SW1V 1EJ Tel: 0808 800 0303 Email: hello@parkinsons.org.uk www.parkinsons.org.uk Quit Helps people who want to stop smoking. 2022 Curtain Road London EC2A 3NF Tel: 0800 00 22 00 www.quit.org.uk Royal National Institute of Blind People (RNIB) Provides information and support for blindness and visual impairment. Tel: 0303 123 9999 www.rnib.org.uk Samaritans Confidential support for people who are despairing or suicidal. Lines are open 24 hours a day. Tel: 08457 90 90 90 Email: jo@samaritans.org www.samaritans.org

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Sense Provides information and support to those with dual sensory impairment (deafblindness). 101 Pentonville Road London N1 9LG Tel: 0845 127 0066 Textphone: 0845 127 0066 Email: info@sense.org.uk www.sense.org.uk In Scotland, contact Sense Scotland 43 Middlesex Street Kinning Park Glasgow G41 1EE Tel: 0141 429 0294 Textphone: 0141 418 7170 Email: info@sensescotland.org.uk www.sensescotland.org.uk UK Online Centres Helps people to master basic computer and internet skills. Tel: 0800 77 1234 www.ukonlinecentres.com Walking for Health Runs a network of health walk schemes across England. Walking for Health National Centre The Ramblers 2nd Floor, 89 Albert Embankment London SE1 7TW Tel: 020 7339 8541 Email: walkingforhealth@ramblers.org.uk www.walkingforhealth.org.uk
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Can you help Age UK?

Please complete the donation form below with a gift of whatever you can afford and return to: RSXZ-KTTS-KSHT, Age UK, Tavis House, 16 Tavistock Square, LONDON WC1H 9NA. Alternatively, you can phone 0800 169 87 87 or visit www.ageuk.org.uk/donate. If you prefer, you can donate directly to one of our national or local partners. Thank you.
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(please tick) Yes, I want Age UK and its partner organisations* to treat all donations I have made for the four years prior to this year, and all donations I make from the date of this declaration until I notify you otherwise, as gift aid donations. I confirm I pay an amount of income tax and/or capital gains tax at least equal to the tax that the / / charity will reclaim on my donations in the tax year. Date: (please complete). *Age Cymru, Age Scotland and Age NI
We will use the information you have supplied to communicate with you according to data protection guidelines. Age UK (registered charity number 1128267) comprises the charity, its group of companies and national partners (Age Cymru, Age Scotland and Age NI). If you would prefer not to hear from them or carefully selected third parties, let us know by phoning 0800 107 8977.

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Health & wellbeing

You may be interested in other guides in this range

 Bereavement  Caring for your eyes  Going into hospital  Health services  Healthy eating  Managing incontinence S  taying cool in a heatwave S  taying steady W  inter wrapped up

To order any of our free publications, please call Age UK Advice free on:

0800 169 65 65

www.ageuk.org.uk/healthandwellbeing

What should I do now?

For more information on the issues covered in this guide, or to order any of our publications, please call Age UK Advice free on 0800 169 65 65 or visit www.ageuk.org.uk/healthandwellbeing Our publications are also available in large print and audio formats. The following Age UK information guides may be useful:  Health services  Healthy eating  Staying steady The Age UK Group offers a wide range of products and services specially designed for people in later life. For more information, please call 0800 169 18 19. If contact details for your local Age UK are not in the box below, call Age UK Advice free on 0800 169 65 65.

Age UK is a charitable company limited by guarantee and registered in England and Wales (registered charity number 1128267 and registered company number 6825798). The registered address is Tavis House, 16 Tavistock Square, London WC1H 9NA. Age UK and its subsidiary companies and charities form the Age UK Group, dedicated to improving later life. ID 201428 06/13