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The importance of exercise is well researched. Keeping active and healthy is proven to have a positive impact…

1. Try eating smaller-portioned meals throughout the day

It’s not just what you eat that impacts your energy levels, but also when you eat. For instance, have you ever noticed how you feel sluggish after a big lunch or dinner? That’s because your body is using its energy to digest that big meal instead of powering the rest of your body. Start with a healthy, hearty breakfast to start your day right, and then try eating smaller-portioned meals throughout the rest of the day. This will keep your body fuelled regularly and may even help you lose weight.

2. Spice up your meal-times

Try creating a special theme day each week. Whether you join a Hello Fresh-style recipe order scheme or simply decide to make a new special dish every week, the effort will be worth it. From weekday lunch or dinner to weekend lazy brunch, It doesn’t have to be difficult, can include all the family and provides a welcome distraction.

3. Avoid processed foods – think fresh first!

While a Cornish pasty or cheeseburger and fries might be comforting while you’re eating it, its nutritional value can be extremely low. Processed foods, such as some packaged or canned foods, sweets, ready meals, and pre-cooked meats are typically full of preservatives, additives, sodium, trans-fats, and artificial ingredients that may slow you down. Check out these delicious, fresh recipes from our partners, WWF.

4. Fresh, seasonal fruits and vegetables – remember your ‘five a day

The fresher your food is, the more nutrients it will contain. Enjoy eating the rainbow with delicious fresh fruit and vegetables locally in season and from around the globe. Fruit and vegetables are good sources of vitamins, minerals and fibre – essential nutrients that your body needs to work properly. Check out this recipe to give you a head start to the day ahead with quick and easy smoothies.

5. Go with the grain

Choosing whole-grain foods and complex carbohydrates ensures that your body gets the full benefits of the hull of the grain that adds fibre to your diet. For delicious grain-based recipes, check out our Future 50/Finer Diner Initiative focusing on the most sustainable ingredients, many of which are whole and ancient grains, readily available from supermarkets.

6. Lean and mean is best

Beware the unsaturated fats hidden in red meats. Leaner meats, like chicken, turkey, and fish, still provide quality protein but contain less saturated fat. Fish high in omega-3 fatty acids, like salmon and tuna, can add beneficial, heart-healthy fats.

7. Nuts and seeds

Nuts and seeds are some of the best foods to beat fatigue and fight hunger. Getting a variety of nuts and seeds in your diet can provide healthy nutrients and energy. Try almonds, Brazil nuts, cashews, hazelnuts, pecans, walnuts, sunflower seeds, and pumpkin seeds. Perfect for a mid-afternoon snack.

Why not try chia seeds? An excellent source of prolonged energy thanks to carbohydrate content, healthy fats, and filling fibre. Two tablespoons of chia provide about 12 grams of carbs and a whopping 5 grams of omega-3s, which are heart-healthy and anti-inflammatory.

8. Avoid caffeinated drinks – water for the win!

While caffeine is OK in moderation, providing a short-term boost, it doesn’t provide the body with any energy. If you must have your fix, opt for black coffee or unsweetened tea. Alternative milk replacements are all the rage too, but check the pack for added sugars and fats.

Drinking water is essential for optimal functioning of the body. Keep hydrated and sip 2-3 litres of water throughout the day. This simple change can make a big difference, and you’ll feel better before you know it.

9. Vitamins and supplements

If you’re not getting everything you need from your food, you may want to consider taking a daily vitamin. Right now, as autumn turns into winter, and the sunshine starts to fade, a good Vitamin D supplement may work wonders. Make sure you talk to your doctor about any nutritional supplements you’re considering.

10. Try the ‘No Takeaway’ challenge

Remember that instant gratification versus the crash-and-burn feeling? You may find your takeaway is the culprit here. Instead, why not try a homemade takeaway – fresh ingredients, no nasties and lots of fun too?

Prestige Nursing & Care’s North Manchester branch was featured in the Manchester Evening News for their professionalism, quality service and dedication….

Meet our Carer of the Year 2019, Connor Swainston-Hunt from our Leicester branch. Connor won Carer of the Year 2019, for his outstanding service…

People often ask, ‘what’s a typical day in the life of a carer?’ To be honest there is no such thing, and that is why the job role is so exciting, so varied and so interesting. There is a huge opportunity to positively impact the lives of the people that we’re caring for.

At Prestige Nursing + Care, our carers help people with a variety of needs, whether it be complex care needs, brain or spinal injury rehabilitation, dementia support (including ensuring that that their family and friends are also supported) all the way through to companionship.

Many of our carers choose the career as they want to make a positive impact on other people’s lives, and giving care gives that opportunity. One of our care assistants from Leicester cares for and supports clients with a range of needs in the local area. Her care includes looking after a one year old boy with complex care needs, through to an adult male with a brain injury. As part of her day-to-day, wherever possible Sadie also spends time with the families of those she’s caring for, helping with domestic tasks and putting the world to rights to offer some respite.

Another or our carers, from the Prestige Nursing + Care Derby branch has made a real drive to get her clients more engaged with the local community. For one of the people she’s caring for that means a trip to the local pub for a meal. Like many of our carers, she is responsible for medication procedures and complex interventions – which means that people can get assessed and cared for in a relatively short timeframe, in their own home which can make all the difference.

We’re really proud of all of our carers. They are making real, positive differences to people’s lives and we want to acknowledge and thank them. If you think that a career in care is for you, check out our recruitment page.

Arranging care and support for you, or a loved one, at home is becoming more usual, as more people realise…

A complex organ

When it comes to exploring the brain, it would seem that with each breakthrough the scientific community makes, new unprecedented questions arise. While this is certainly positive in that it allows research to become more focused, it also illuminates the fact that the brain is vastly and endlessly complex.

In spite of all of its mysteries, one thing we do know is that the brain – like all of our organs – does indeed age. As we get older, the brain’s overall volume gradually decreases (at approximately 5% per decade after the age of 40), causing nerve cells to lose certain connections. Reduction in blood flow and certain cardiovascular conditions can add to this as well.

For seniors, these factors may lead to occasional forgetfulness or lapses in memory. Significant memory loss, however, is not a normal part of ageing and may be indicative of Alzheimer’s disease or other forms of dementia. If your ageing loved ones are experiencing memory loss or have had problems with language skills, perception, or other mental functions, it’s imperative that you address these concerns with a physician.

Ways to keep the brain healthy

Research has indicated that there are several ways that older adults (and those of all ages) can help reduce the risk of cognitive decline – many of which are beneficial for other aspects of the body. Encourage your ageing loved ones to incorporate the following best practices into their lifestyle. Be sure that, prior to beginning any new exercise regimen or diet, your loved ones consult with a physician and dietitian.

• Stimulation: In the last few years, there have been numerous research studies in the area of neurological plasticity, which refers to the brain’s ability to structurally modify in response to new experiences. This “re-wiring” of nerve cells is actually what is at the centre of most cognitive and physical rehabilitation practices. However, it essentially serves the same function for those looking to keep their brains healthy, and it can be done simply by learning new skills or keeping the brain regularly “exercised” through puzzles or games. Many suggest that seniors enrol in a class or other form of organised learning – which will help not only in developing new skills but also with cultivating socialisation.
• Exercise regularly: While it’s not exactly news that exercise is good for the body, it may come as a surprise to some that regular exercise also has quite an impact on mental health. Physical activity improves cardiovascular health, which in turn helps supply the brain with blood. It also helps in developing new/increasing existing neural connections (see neurological plasticity above), allowing the brain to be more adaptive. Research suggests that regular exercise can also significantly reduce mental stress. Some seniors may choose to join a class with close friends for exercise, but it can just as easily be done at home. The key is to ensure that the heart rate is elevated through moderate activity, for at least 20-30 minutes every day.
• Watch your diet: The food we consume has a direct effect on our mental well-being and health. In order to operate at its optimum level, the brain requires fuel in the form of vitamins, minerals, and other essential nutrients. If your current diet consists primarily of salt, sugar, fat, and refined/processed foods, consider switching things around. Studies show that diets consisting of fruits, vegetables, whole grains, sources of B vitamins, and lean meats can significantly reduce anxiety levels and even the risk of depression.
• Stay social: Although it’s not entirely understood how socialisation bolsters brain health, studies show that a correlation between having strong social connections and longer life expectancy does exist. Interaction, whether it be with friends, family members, or next-door neighbours, appears to reduce the risk of cognitive decline and improve overall mental well-being. This is especially evident in those who volunteer their time to help others. Try reaching out through organisations, community centres, or schools to see how you can help make a positive impact on others – and the health of your brain.

What unifies all of these best practices for maintaining brain health? The key, as countless scientific studies would suggest, is engagement. In this case, it means getting out and meeting new people versus staying inside and watching TV, choosing to find healthy alternatives to cheap fast food, and finding ways to help not only yourself but those in your community as well.

Prestige Nursing & Care can help

If your loved ones are working to improve their mental well-being and want to incorporate the aforementioned best practices into their lifestyle, we can help. In addition to companionship services, our caregivers can provide safe, reliable transportation to your loved ones’ destinations. Whether they need to get to the community centre to visit friends or to the grocery store for the week’s supply of nutritious food, we can help them get there safely.