TOP TIPS TO PREVENT DECONDITIONING

Eat - Sleep - Move - Repeat 

Eat:  

• Eat a varied and balanced diet. 

• If you can, eat your meals sat in the chair.  

• Clear your table, open a window if able, and wash your hands.  

• Ask visitors to bring in snacks if they are willing.  

• Tell us if you need help or have any dietary allergies, preferences or texture needs. 

• Tell us whether you use different cutlery or cups. We can get you some to use. 

Sleep:  

• Maintain your sleep routine as best as you can.  

• Avoid electronics and stimulants like caffeine before bed.  

• Try meditation or music before sleeping.  

• Use ear plugs. 

• Turn off the bedside light.  

• Move regularly in the daytime and eat a healthy diet.  

• Talk to your doctor or nurse about sleep issues. 

Move:  

• Share your daily routine with us. 

• If you are able, wash in the bathroom and dress in your own clothes. 

• If able to, stand and walk around the ward or to the toilet. 

• Use the patient TV / or visit the day room if available on the ward 

• Do chair or bed movements (see examples on page 10). 

• Ask visitors to bring items from home: glasses, hearing aids, shoes, toiletries. 

• Keep your brain active by reading, talking to others, listening to music and doing puzzles.  

Nutrition

Eat well and stay hydrated 

It’s important to make sure you’re eating well and drinking enough fluids to provide you with energy. Eating a well balanced, varied diet can help you get all of the nutrients your body needs to stay strong and steady on your feet. Dehydration can make you feel dizzy, lightheaded and sometimes confused. 

Avoid consuming alcohol, as it may interfere with your medication and impair your balance and cognitive abilities. 

Drink 6-8 glasses of water a day. You may need more if you are unwell or the weather is warm 

If you have a poor appetite or notice you are losing weight without trying, e.g. notice your clothes getting looser, tell a member of the team who are looking after you, they can support you or refer you to a Dietitian if needed. You can also use this self-screening tool to check if you need some extra support. 

www.malnutritionselfscreening.org/self-Screening 

For more information about eating a well-balanced diet to help prevent falls visit 

www.nhsinform.scot/healthy-living/preventing-falls  

Eat calcium rich foods for more information 

www.bda.uk.com/calcium  

Look after your bones 

Stronger bones could make any injury you have much less serious, ensure you get enough vitamin D - It’s difficult to get enough from diet and sunlight alone so consider taking a 10 micrograms supplement 

Use a risk checker to find out more  

www.theros.org.uk/risk-checker 

Excercises 

Staying active 

As we get older our strength and balance can reduce. Exercises to improve muscle strength can decrease your risk of falling over.