Active ageing through nutrition & mental wellbeing

It’s a holistic lifestyle that supports energy, resilience and independence as the years go by. Nutrition and mental wellbeing play a vital role in preventing future health issues and helping you feel your best each day. Here’s how to nourish both your body and mind for a healthier, more vibrant life.

1. Choose whole, colourful foods for sustainable energy

Nutrition is one of the most powerful tools for preventative health. Brightly coloured whole foods are rich in nutrients that support immunity, muscle strength and brain health.

Aim to fill half your plate with:

• Leafy greens
• Berries
• Citrus fruits
• Carrots and capsicum
• Tomatoes
• Whole grains

These foods fight inflammation, support digestion and help keep energy levels steady throughout the day.

2. Prioritise protein to maintain strength

As we age, muscle naturally decreases but diet can slow this process dramatically. Adequate protein helps maintain strength, mobility and independence.

Great protein-rich options include:

• Eggs
• Lean meats
• Fish
• Greek yoghurt
• Legumes and beans
• Tofu

Try to include a source of protein in every meal to support muscle repair and daily activity.

3. Hydration matters more than you think

Even mild dehydration can affect concentration, memory and balance. Many older adults drink less water simply because the sensation of thirst becomes weaker with age.

Aim for:

• 6–8 glasses of water a day, or more if you spend time in warm weather or exercise regularly
• If plain water is unappealing, herbal teas, soups or infused water can make hydration easier

4. Protect your mental wellbeing through connection & calm

Mental health is a key part of active ageing. A calm, connected mind supports motivation, resilience and overall wellbeing.

Try incorporating:

• Mindfulness or deep breathing for 5 minutes a day
• Regular phone calls or visits with family or friends
• Hobbies such as gardening, reading, music or puzzles
• Short outdoor walks to reduce stress and lift mood
• Mental wellbeing is not a luxury, it’s foundational to healthy ageing

5. Stay proactive - small choices prevent bigger Issues

Preventative health isn’t about major lifestyle overhauls. It’s about simple, consistent choices that protect your future health.

A few ideas:

• Regular check-ups with your GP
• Keep up to date with vision and hearing screenings
• Maintain an active routine with strength, balance, and stretching
• Eat meals that fuel your energy, not drain it
• These small steps add up to a stronger, healthier future.
• Active ageing Is empowered ageing

By nourishing your body, strengthening your mind and making proactive choices each day, you can enjoy greater independence, energy and quality of life - now and for years to come.

With Australian Unity home health and care, you can access help with meal preparation in your kitchen or assistance grocery shopping as part of your care plan. To find out more about active ageing or start services, get in touch or call 1300 160 170 (and press 1).