2. Introduction
• Be Independent Home Care was founded by Alice Lucey and
Caitriona O Donovan.
• We are both RGN’s and have spent our careers working in
health and social care services.
• Quality of care is at the core of our service with Caitriona
holding a post graduate higher diploma in health and safety
and Alice a degree in Social Care Work.
• We are both passionate believers that every person has the
right to remain in their own home by accessing quality care
and support.

3. Agenda
• Healthy Diet
• Activity/Exercise
• Stress Management
• Sleep Well

4. Eat Well – What are the Benefits?
Take care of your body. It's the only place you have to live. ~Jim Rohn
Positive effect on wellbeing and health
Better Self Esteem
Reduced chances of getting certain diseases, High BP, cholesterol, diabetes
Better coping skills
Positive mental outlook
Overall performance better

5. A Healthy Balanced Diet
• Eat a variety of foods from five major food groups.
• Avoid/limit foods high in cholesterol and saturated fats – butter, hard
margarine, cream, cheese, fatty meats, cakes, biscuits and chocolates
• Increase intake of dietary fibre – swap white to brown
• Try to be less generous with the size of portion you serve up
• Eat slowly so your brain gets the message when you stomach is full
– Wait 20 Minutes

6. A Healthy Balanced Diet
• Drink 8 glasses water daily – dehydration can exacerbate dizziness and increase risk
of falls and injury. It also causes tiredness, low energy, and headaches. It’s common
to mistake thirst for hunger, so staying well hydrated will also help you make
healthier food choices.
• Limit the use of salt, season food with herbs and spices rather than salt
• Avoid too much sugar.
• If you drink alcohol, do so in moderation.
• Increase your calcium and vitamin D intake – crucial nutrients for bone health

7. Osteoporosis
• In Ireland 1 in 3 women and 1 in 5 men over 50 will experience a bone fracture
due to osteoporosis
• One third of women in Ireland consume inadequate calcium. Include 3 servings of
calcium rich foods per day. Milk, yoghurt and cheese provide calcium needed for
healthy bones and teeth.
• Foods on this shelf, especially full-fat cheese, can be high in saturated fat - so
choose lower fat cheese regularly. Have milk and yogurt more often than cheese.
• If dairy products have to be avoided, have calcium and vitamin D enriched soya
products.

8. Balanced Diet & Food Groups
5 Portions 6 Portions
2-3 3 Portions
portions
Use sparingly

9. Healthy Diet Choices
 Eat Breakfast – its the fuel to start the day.
Porridge/Berries/Almonds/Honey/Cinnamon
Low GI – slow release
 Grill, stir-fry or steam food instead of frying
Choose low fat dairy and salad dressings
Try to eat a rainbow of fruits and vegetables every day —the brighter the better. Try a
new type of fruit/vegetable every month.
Asparagus (anaemia & fibre), Ginger (inflammation & nausea)
Beetroot (blood pressure),Grapes (fibre), Carrots (beta caratene & anti-oxidants),
Avocado (monosaturated fats), Sweet Potatoes (fibre & anti –oxidants), spinach (anti
–oxidants).

10. Tips for Immunity
 Beef/Chicken – Protein
 Blueberries and blackberries – Antioxidant (prevent damage to your
body cells or repair damage that has been done)
 Salmon, mackerel and Sardines (NHS recommend 3-5 servings a week) –
Omega 3 – 50 % reduction in depression rating.
 Garlic
 Olive Oil/ Nuts/Seeds – Vitamin E
 Pinenuts – Zinc
 Mangos/Oranges/ Melon/Kiwi – Vitamin C

11. Get Active

12. Physical Activity
• Physical activity is one of the most effective ways of positively influencing
our health.
• Regular exercise can lower our risk of getting serious conditions, such as
stroke, heart disease and certain cancers.
• Physical activity can improve balance and reduce the risk of falling.
• Ireland has one of the highest rates of obesity in Europe with more than
60% of the adult Irish population either overweight or obese

13. Physical Activity
• Exercise has a mood-elevating effect. A study of 200 depressed adults
found that those who attended group based exercise did as well as those
on anti – depressants.
• A further study of over 65’s found that those that exercised halved their
risk of Alzheimer’s disease.
• Cognitive function. What scientists have learned so far is that brain
neurons, the special cells that help you think, move, perform all the bodily
functions that keep you alive, and even help your memory, all increase in
number after just a few days or weeks of regular physical activity

14. Physical Activity: The Facts
"Exercise is good for your mind, body, and soul."
Improving our health through physical activity is
easier than you think – its never too late to start !!
The exercise prescription is 20-30 minutes of
moderate intensity aerobic exercise, 3-5 times a
week.
The Talk Test !! Breathing a little faster but can still
converse !

15. Physical Activity: Tips
• Check with your GP before beginning any kind of exercise programme or
physical activity. Start slowly and build up gradually.
• Find an exercise that you enjoy doing. Schedule exercise at a time when you
will actually do it. Remember how shattered you can feel at the end of the
day!
• Combine exercise with your daily activities, walk to the shop, cycle to the
appointment, take the stairs, jog while your children ride their bikes, or playing
football with them.
• Recruit an exercise ‘buddy’ to accompany you to the gym, pool or out walking.

16. Walking
• You can walk anywhere, anytime, either on a treadmill or with no
equipment other than a good pair of shoes.
• Beginners should start by walking five to 10 minutes at a time.
• Gradually moving up to at least 30 minutes per session.
• As you progress, lengthen the time of your walks before boosting your
speed or incline.

17. Exercise without realizing it:
Or Try Something New:
Pilates, Yoga, Aerobic and Step Classes, Aqua Aerobics, Dancing.

18. Manage Your Stress
• Stress is a normal, unavoidable part of life.
• The stress response helps us rise to meet challenges. Stress is what
keeps us on your toes.
• But beyond a certain point, stress stops being helpful and starts
causing major damage to our health, our mood, our productivity, our
relationships, and our quality of life.
• People use the term stress to describe the feeling they have when it
all seems too much, when they are overloaded and don't feel that
they are able to meet all the demands placed upon them.

19. Physical & Psychological
• Symptoms
SLEEP PATTERNS DISRUPTED
IMMUNE SYSTEM DEPLETED
APPETITE CHANGES DIGESTION:
IBS/DIARRHOEA/CONSTIPATION
INCREASED HR and BP
BACK AND NECK PROBLEMS & HEADACHES
FEELING UNABLE TO COPE
DECREASED OUTSIDE INTEREST
FREQUENT CRYING

20. TOP STRESS-BUSTERS
TALK AND SHARE /DON’T ISOLATE
EAT WELL AND GET ACTIVE
JOIN A CLUB/BE INVOLVED
BE REALISTIC/ BE POSITIVE
LOOK AFTER YOURSELF/RELAX
BE ASSERTIVE
HAVE A LAUGH
SLEEP

21. Sleep
In winter, we naturally
sleep more, due to the
longer nights.
Use this time to catch
up with sleep.
SLEEP TIPS:
‘WIND DOWN’ RITUALS – Warm Bath
Keep your Room cool – 18 degrees
BOUNDARIES – TV/Computer 1 hr before
CAFFEINE
EXERCISE
RELAXATION TECHNIQUES
CREATIVE VISUALISATION
MEDITATION/PRAYING

22. Recap of Healthy Behaviours
• Exercise  Manage Stress
• Drinking alcohol moderately  Get enough sleep
• Eat five servings of fruit and  Enjoy your social life
vegetables per day
 Drink water
• Don’t Smoke

23. Thank You