Rest assured
sleepingwellfor betterhealth
yourpreferences.
Sleepismorethanjustrest.It’sthe foundationforphysical,mental,and emotionalhealth.InNewZealand,up toathirdofadultsreportdifficultiessleeping, andforolderKiwis,issueslikeinsomnia,sleep apnoea,orfrequentwakingcanbecomemore common.Thegoodnews?Smallchangesto yoursleephygiene,includingadjustmentsto yourbedandbedding,candeliverbigresults foryourhealthandwellbeing.
WhySleepMattersMoreAsYouAge
It’snotjustaboutfeelingrested.Asweget older,oursleeppatternsnaturallychange.We mayfeelsleepyearlierintheevening,wake upmoreoftenduringthenight,orstruggle withlighter,morefragmentedsleep.Butthat doesn’tmeanpoorsleepisinevitable—or healthy.
Poorsleepislinkedtoawiderangeofhealth issuesincluding:
•Weakenedimmunesystem
•Higherriskofheartdiseaseandtype2
diabetes
•Cognitivedeclineandmemoryproblems
•Increasedriskoffallsandaccidents
•Lowmood,anxiety,anddepression
“Sleepaffectsnearlyeverysysteminthe body,”saysDrRosieGibson,seniorresearcher attheSleep/WakeResearchCentre,Massey University.
“Forolderadults,goodsleepsupports mentalalertness,emotionalresilience,and
Agoodnight’ssleepisoftentakenfor granted—untilitbecomeselusive.
physicalhealth.Thequalityofyoursleepisjust asimportantasthenumberofhoursyouget.”
WhatIsSleepHygiene?
Sleephygienereferstothehabitsandroutines thathelppromoterestful,consistentsleep.
Likedentalhygiene,it’saboutbuildingadaily patternthatsupportsyourbody’snatural rhythmsandsetsyouupforbettersleeplongterm.
ImproveYourSleepNaturally
SticktoaRoutine
Gotobedandwakeupatthesametimeeach day—evenonweekends.Thisstrengthens yourcircadianrhythmandhelpsyourbody recognisewhenit’stimetorest. CreateaCalmSleepEnvironment Aquiet,dark,coolroompromotesdeeper sleep.Useblackoutcurtains,eyemasks, orwhitenoisemachinesifneeded.Make sureyourbedroomiswell-ventilated,and temperaturecontrolled,especiallyinour humidsummersandcoldwinters.Consider afanorairpurifiertoimproveairqualityfor bettersleep.
InvestintheRightMattressandBedding Yourmattressplaysacrucialroleinyour comfortandqualityofsleep.Amattressthat providespropersupportforyourbodyand spinealignmentcanpreventachesandpains thatdisruptyourrest.Considervisitingyour localbedretailertoexploreoptionssuitedto
Pillowsareequallyimportant.Chooseone thatsupportsyourneckandhelpsmaintain properposturewhileyousleep.Youmay needaspecifictypeofpillowforside,back, orstomachsleeping.Naturalmaterialslike woolorlatexpillowsarealsopopularfortheir breathabilityandhypoallergenicproperties. Soft,breathablebeddingcanalsoenhance sleepquality.Optfornaturalcottonorlinen sheetstoregulatebodytemperatureorchoose merinowoolblanketsforwinter.Theright beddingcanmakeallthedifferenceingettinga comfortable,uninterruptednight’srest.
WindDownBeforeBed Avoidscreens,stimulatingconversations, orcaffeinelateintheday.Instead,tryreading, stretching,orlisteningtocalmingmusic.Many NewZealandersfindmindfulnessappslike CALMorSleepbyHeadspace,orfreelocal resourcesfromMelonHealth,helpfulfor windingdown.
LimitNaps Whileshortnapscanberefreshing,sleeping toomuchduringthedaymaymakeitharder tosleepatnight.Aimtokeepnapsunder30 minutes,andearlierintheafternoon.
MoveYourBody Regularexercise—especiallywalkingor swimming—canimprovesleepquality,as longasit’snottooclosetobedtime.Local communitycentresandgymsoftenofferlowimpactclassestailoredtoolderadults.
CommonSleepDisruptorsinLaterLife AccordingtotheMinistryofHealth’s2023 report,almost40%ofKiwisaged65+report symptomsofpoorsleep,yetfewerthanonein fiveseekprofessionalhelp.
Olderadultsmayexperience:
•Nocturia(frequenturination)–Limitfluid intakeintheeveningandtalktoyourGPif it’saffectingsleep.
•SleepApnoea–Aseriousconditionwhere breathingpausesduringsleep.Ifyou snoreloudlyorfeelexcessivelytired,ask yourdoctoraboutareferralfortesting. ClinicssuchasTheSleepWellClinicor NZRespiratoryandSleepInstituteoffer assessmentsandCPAPtreatmentoptions.
•RestlessLegSyndrome–Tinglingor twitchinglegsthatinterferewithsleep.A bloodtestormedicationmayhelp.
“Youdon’thavetojust‘putupwithit’,”says DrAlexBartle,directorofTheSleepWellClinic inAuckland.
“Manypeoplethinkpoorsleepispartof ageing,butthereareoftentreatablecauses andsimplechangesthatcanmakeabig difference.”
WhentoSeekHelp
TalktoyourGPifyou:
•Struggletofallasleeporstayasleepmore than3nightsaweek
•Feelsleepyorirritableduringtheday
•Snoreloudly,choke,orgaspduringsleep
•Haveongoinganxietyorlowmoodrelated topoorrest
Yourdoctorcanreferyoutoasleepspecialist orrecommendcognitivebehaviouraltherapy forinsomnia(CBT-I),whichisincreasingly availableinNewZealand,includingthrough onlineservices.
Note:Thisarticleisforinformationalpurposes anddoesnotsubstituteprofessionalmedical advice.
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Demystifyingyourvitamin andsupplementneeds
Asweage,ourbodieschange—andsodoour nutritionalneeds
Thiscanmeanreassessingtherolethat vitaminsandsupplementsplayin maintaininghealthandvitality.Butwitha crowdedmarketofpills,powders,andpotions, it’seasytofeeloverwhelmed.Dowereally needthem?Andifso,whichones?
WhyMightOlderAdultsNeed Supplements?
Aswegetolder,severalfactorscanaffect ourabilitytogetenoughnutrientsthrough dietalone.Theseincludereducedappetite, changesindigestion,medicationsthatinterfere withnutrientabsorption,andlesstimespent inthesun.Whilefoodshouldalwayscomefirst, supplementscanofferahelpfultop-uporfillin nutritionalgaps.
InNewZealand,theMinistryofHealth encouragesa“food-first”approach, recommendingahealthy,balanceddietas thefoundationforgoodnutrition.However, theyacknowledgethatsomeolderadultsmay benefitfromspecificsupplementsunderthe guidanceofahealthprofessional.
CommonNutritionalGaps
Thereareafewvitaminsandmineralsthat oftenbecomemoreimportantafter50.These include:
VitaminD
VitaminDiscrucialforbonehealthand immunefunction.Ourprimarysourceis sunlight,butmanyolderadultsdon’tget enoughsunexposure,especiallyduringwinter orduetoskincancerconcerns.A2021New ZealandHealthSurveyfoundthatnearlyone infouradultshadinsufficientvitaminDlevels duringthecoldermonths.
Lookfor:HealtheriesVitaminD31000IU orGoHealthyGOVitaminD31000IU—both NewZealand-madeoptionsthatsupportbone healthandimmunedefence.
Calcium Bonedensitynaturallydecreaseswithage, increasingtheriskoffractures.Calciumisvital, especiallyforpost-menopausalwomen.While dairyproductsandleafygreenshelp,some olderadultsmayneedaboost.
Try:Nutra-LifeCalciumComplete,which
combinescalciumwithmagnesiumandvitamin Dforbetterabsorption.
VitaminB12
TheB12vitaminsupportsnervefunctionand energylevelsbutbecomeshardertoabsorb withage.LowB12canleadtofatigue,memory issues,andevenanaemia.
Consider:BlackmoresVitaminB12or SandersonSuperiorOrganicB12—a sublingual(underthetongue)formthatmaybe moreeasilyabsorbed. Omega-3FattyAcids Knownforsupportingbrainandhearthealth, Omega-3sarecommonlyfoundinfish.Ifyour seafoodintakeislow,asupplementcouldbe beneficial.
Try:GOHealthyGOOmega-3FishOil1000mg OdourlessorCliniciansOmega-3FishOil,both availableinNZpharmaciesandhealthstores. Magnesium Importantformusclefunction,sleep,and energy,magnesiumcanbeparticularlyhelpful forolderadultsdealingwithcramps,insomnia, orstress.
Checkout:GoodHealthMagnesiumSleep SupportorEthicalNutrientsMegaMagnesium DoYouReallyNeedThem? Theansweris:maybe.Noteveryoneneeds supplements.Over-supplementationcanbe justasharmfulasdeficiency.Beforeloadingup
yourtrolley,it’sworthdiscussingyourneeds withaGP,dietitian,orpharmacist—especially ifyou’reonmedication,whichcansometimes interactwithsupplements. PharmacieslikeBargainChemist,Unichem andLifePharmacy,andhealthretailerssuchas HealthPostorHealth2000oftenhavetrained staffwhocanguideyou.Someevenofferinstoreconsultations.
TipsforChoosingWisely •Goforqualityoverquantity:Choose trustedNewZealandorAustralianbrands thatmeetlocalmanufacturingstandards. •Lookforthird-partytesting:Thisensures what’sonthelabelisactuallyinthebottle. •Avoidmegadoses:Moreisn’talwaysbetter —sticktorecommendeddailyintakesunless advisedotherwise. Supplementsaren’tmagicbullets,butfor many,theycansupportahealthier,more energeticlifestylewhenusedwisely.Pairthem withabalanceddiet,regularexercise,and check-upswithyourhealthcareprovidertoget thebestfromyourgoldenyears. Becausewhenitcomestoageingwell, sometimesalittleextrasupportcangoalong way.
Note:Thisarticleisforinformationalpurposes anddoesnotsubstituteprofessionalmedical advice.
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Keeping Your Senses Sharp
Asweage,it’snaturalforoursensesto evolve—andoureyesandearsareno exception
Whilethegoldenyearsbringawealth ofexperience,theyoftencomewith subtle(andsometimesnot-so-subtle) changesinhowweseeandheartheworld.In NewZealand,morethan16%ofthepopulation isaged65orolder,sobeingproactive aboutsensoryhealthisessentialtostaying independent,engaged,andwell.
TheEyesHaveIt:UnderstandingVision Changes
Itoftenstartsinnocentlyenough:holdinga bookfurtheraway,strugglingtoseeclearly whiledrivingatnight,orneedingmorelight toreadthepaper.Thesearecommonsigns ofpresbyopia,theage-relatedlossofthe eye’sabilitytofocusonnearbyobjects,which typicallybeginsinyour40sor50s.Thankfully, readingglassesormultifocallensesusuallydo thetrick.
Otherage-relatedvisionconditionsinclude:
•Cataracts–Cloudingoftheeye’slens, causingblurredordimvision.Cataracts developgraduallyandaretreatablewith surgery.InNewZealand,cataractsurgeryis publiclyfundedforthosewhomeetcertain criteria,oravailableprivatelythrough providerslikeEyeInstituteandSouthern Cross.
•Glaucoma–Oftensymptomlessinearly stages,glaucomadamagestheoptic nerveandcancausepermanentvision loss.Regulareyeexamsarekeyforearly
detection.
•MacularDegeneration(AMD)–Affects centralvision,makingreadingand recognisingfacesdifficult.It’smorecommon afterage60,andearlyinterventioncan helpslowprogression.BlindLowVisionNZ providesvaluablesupportandresourcesin thisarea.
•DryEyes–Withage,tearproduction decreases,leadingtoirritation,redness,and blurredvision.
“Manypeoplewillnoticechangestotheir eyesightfromaround40yearsold;it’sa naturalpartofageing,”saysDavidAldridge, anoptometristatSpecsavers.“Butregulareye testsarethebestwaytopreventcomplicated diseasesorworse–potentialvisionloss.”
TheMinistryofHealthrecommendseye examseverytwoyearsaftertheageof45. SuperGoldcardholdersmayqualifyforfreeor subsidisedexamsthroughmanyproviders.
HearingtheDifference:WhatChangesWith Age?
Age-relatedhearingloss,orpresbycusis,often comesongradually.Youmightfirstnotice othersseemtomumble,orthatconversations innoisycafésarehardertofollow.Highpitchedsounds,likebirdsongorchildren’s voices,mayfade. Hearinglossaffectsmorethanjust communication.It’slinkedtoincreasedrisks ofsocialisolation,depression,andcognitive
decline.Itcanalsomakeeverydaytasks— likehearingthedoorbellortraffic—more challenging.
Commonsignsinclude: •Frequentlyaskingotherstorepeat themselves •TurningtheTVuplouderthanothersprefer •Difficultyunderstandingspeechinnoisy environments •Ringingintheears(tinnitus) “HearinglossaffectsoneinthreeNew Zealandersovertheageof65,”saysSarah Searle,asenioraudiologistatBayAudiology. “Theearlierwecandiagnoseandsupportwith therighttechnology,thebettertheoutcomes forcommunication,mentalhealth,and lifestyle.”
NationwideproviderssuchasBayAudiology andTritonHearingofferfreehearingchecks andaccesstotheMinistryofHealth’sHearing AidSubsidyScheme,whichhelpscoverthe costofhearingaidsforeligibleindividuals. ProactiveStepstoProtectYourSenses Whileage-relatedchangesarecommon,there’s alotyoucandotomaintaingoodsensory health:
ScheduleRegularCheck-Ups Routineexamswithanoptometristand audiologisthelpcatchissuesearly.Many providersofferfreeorsubsidisedchecks forolderadults.Specsavers,OPSM,and independentoptometristsacrossNewZealand provideservicestailoredtoageingeyes. Forhearing,HearingNewZealandandBay Audiologyrunregularclinicsnationwide. ProtectAgainstEnvironmentalDamage WearsunglasseswithUVprotectiontoreduce eyestrainandpreventcataracts.Foryourears,
avoidlongexposuretoloudnoise—whether fromconcerts,powertools,orheadphones. Useearprotectionwhenmowingthelawnor attendingloudevents.
NourishYourEyesandEars
Adietrichinleafygreens,omega-3fattyacids, nuts,andcolourfulfruitssupportsbotheyeand earhealth.Hydrationhelpsreducedryeyes, andregularexercisepromotescirculation, whichisvitalforsensoryfunction.
MakeSmartHomeAdjustments
Improvelightinginreadingareasandnear stairs.Usevisualaids,large-printlabels,or magnifyingtoolsforsmallprint.Forhearing, consideramplifiedphones,subtitlesontheTV, orsmartdeviceswithvisualalerts.
StayConnectedandEngaged
Hearingandvisionissuescanleadto socialwithdrawal.Keepuphobbies,attend communitygroups,anddon’tbeafraidto askforhelporexploreassistivetechnology. Stayingsociallyactivehelpspreservecognitive functionandmentalwellbeing.
WhentoSeekHelp
Don’tdelayseekingadviceifyounotice:
•Suddenvisionloss,flashesoflight,oreye pain
•Arapiddropinhearingorongoingringingin theears
•Communicationdifficultiesinquietsettings YourGPcanreferyoutoanoptometristor audiologist,oryoucanself-refertomostlocal providers.
Note:Thisarticleisforinformationalpurposes anddoesnotsubstituteprofessionalmedical advice.
Photo/GettyImages
Listeningfirst,caringalways:Inside
Cubro’shands-onapproachtoagedcare
Formorethan40years,Cubrohas supportedNewZealand’sagedcaresector withaphilosophythatputspeoplefirst. Because,asgeneralmanagerofagedcare, AshleyCurriesays,“thewholebasisofcareis alwaysaboutpeople.”
Livingthevalues
Asaleadingproviderofinnovativehealthcare equipment,thepeoplefirstphilosophyinfluences everypartofCubro’sapproach,fromstaff,to sustainability,toeverythinginbetween.It’s notjustaboutsellingaproduct,it’sabout understandingthepeopleCubroservesand creatinglong-termpartnershipsthatdeliverreal careoutcomes.
“Careisoneofourcorevalues.Ifyougetthat right,everythingelseflows,”saysAshley.Asa Kiwibusiness,Cubro’svaluesshowupeveryday ininteractionswithstaff,clients,andultimately, residents.
Thosevaluesareencompassedinevery step,fromsourcingthelatesttechnologyto sustainability.
Whyit’saboutmorethanproducts Theagedcarelandscapeiscrowdedwithoptions.
ButCubrodoesn’tstartwithproductfeaturesand specs.Listeningcomesfirst,saysAshley.
“Itstartswithidentifyingthecoreissue,and thenofferingatailoredsolution.Otherwise,you’re justguessing.Alotjumpstraightintosolutions withoutfullyunderstandingtheproblem.”
“Butinagedcare,unlessyoutrulyunderstand theissuesfacingstaffandresidents,youcan’t delivertherightsolution.”
Builtonlocalknowledge,withanational reach
Cubro’s40+yearsintheNewZealandmarket meanseverycornerofthecompanyunderstands wheretherealneedslie.“It’snotjustabout importingequipmentandtryingtosellit,”says Ashley.
“Weoffersolutionsfordifferentpeople, budgets,andchallenges,combininginternational innovationwithlocalexpertise,”headds.
“Carehappensinruralplaces,notjustthemain centres.DeliveringabedtoafacilityinInvercargill orDargavilleisnosmallfeat.Wedeliver,install, andtrain,socaregiverscanfocusoncare.”
Ashleyycitesonecustomerthatleaseda buildingtostoreitemsandmanuallydistribute them.Cubrocommittedtodeliverdirectlyto eachoftheirfacilities.“Thatremovedextracosts, reducedlogistics,andmadeeverythingsmoother. Weevencommissionedtheequipmentonsite, whichmadeahugedifference.”
Stayingaheadinarapidlyevolvingindustry Healthcareismovingfast,andCubroensures agedcareprovidersaren’tleftbehind.
“Wehaveanin-houseresearchand developmentteamandabusinessdevelopment teamthatattendsglobaltradeshowsand connectswithinternationalleaders,”saysAshley. “Wedon’tadopteverynewtechnology,we researchandtestwhetheritdeliversrealvaluein NewZealand.Ifitdoes,webringitin.Ifnot,we wait.”
Ashleycitesanewoverheadliftingsolution,for safelymovingresidents.TheprovenEuropean technologywasbroughttoNewZealandby Cubroandadaptedforlocalneeds.
“Comparedtotraditionalmobilehoists, they’reeasier,faster,andsafer,”hesays.“They requireonly5to15%ofthephysicaleffortof oldermethods.Theypreventstaffinjuriesand maketransferssaferandmorecomfortablefor residents.”
Bettercareandbettertraining “Bettercare”isoneofCubro’scorevalues,and
thatmeanscarethatrespectsbothresidentsand caregivers.
Trainingisacorepartofdeliveringthatvalue, helpingcaregiversdotheirjobbetterwhile r reducinginjuryriskandimprovingretention Ratherthanaone-offsession,Cubroembeds trainingacrosstheequipment’slifecycletokeep careteamsconfidentandcapable,saysAshley. “Weprovidegeneralandspecifictraining, topicslikepressureinjuryprevention,andhandsonsessionswiththeactualequipment.Wecreate focusedtrainingfortheirstaff,thatempowers caregivers,boostsuserconfidence,andimproves residentcare.”
Sustainabilityispartofthecareequation SustainabilityiswovenintohowCubrodelivers careoutcomes,saysAshley.“Wefocusonall aspects,notjustrecyclingandcarbonfootprint, butalsoefficiencyandpracticality.
Thatincludeslogistics.Whendeliveringanew bed,Cubrocoordinatestheentireprocessand removestheoldonetorecycleorrefurbishit, ratherthanleavingthatburdenwiththefacility.”
Shapingthefutureofagedcarein NewZealand Cubro’sstrengthliesinitsflexibilityandsupport forawiderangeofcareproviders,fromrural facilitiestolargescalecentres.
Withadeepunderstandingoftheagedcare landscape,hands-onservice,andvaluesthat guidedailywork,Cubrocontinuestostrivefor bettercareoutcomesforbothresidentsand carersacrossNewZealand.
Fuelling your future:
Thepower ofnutrition
Asweage,maintainingenergy,staying active,andsupportingoverallhealthbecome increasinglyimportant.
Nutritionplaysapivotalroleinachieving thesegoals.InNewZealand,where nearlyoneinfivepeopleareaged65 orolder,understandingandadaptingto changingnutritionalneedsisessentialfor healthyaging.
UnderstandingNutritionalNeedsinLater Life
Agingbringsaboutphysiologicalchanges thataffecthowourbodiesprocessandutilise nutrients.Metabolismslowsdown,muscle massdecreases,andtheriskofchronic conditionslikeheartdisease,diabetes,and osteoporosisincreases.Therefore,focusingon nutrient-densefoodsbecomescrucial.
AccordingtotheNewZealandMinistryof Health,olderadultsshouldeatavarietyof nutritiousfoodsfromeachofthefourmajor
foodgroups;Vegetablesandfruit,Breadsand cereals,(preferablywholegrain),Milkandmilk products,(preferablyreducedorlow-fat),and includeleanmeat,poultry,seafood,eggs, nuts,seedsorlegumes
Itisalsorecommendedthatyouchoose and/orpreparefoodsanddrinksthatarelow insaturatedfat,withlittleornoaddedsugar, andlowinsodium.
Drinkingplentyoffluids,especiallywater,is essentialtostayinghydrated.
Protein:BuildingandMaintainingMuscle Proteinisessentialforpreservingmuscle mass,whichnaturallydeclineswithage. Adequateproteinintakesupportsmobility, balance,andoverallstrength.TheNew ZealandNutritionFoundationrecommends thatolderadultsconsumeatleasttwo
servingsofprotein-richfoodsdaily.Thesecan includefoodsinquantitiessuchas2slicesof cookedmeat,2eggs,½cupcookedmince, 1mediumfilletofcookedfish,2chicken drumsticks,1cupcookedbeans(kidneybeans orlentilsareagreatchoice).
Distributingproteinintakeevenly throughouttheday—acrossbreakfast,lunch, anddinner—canenhancemuscleprotein synthesisandkeepyoufull.
CalciumandVitaminD:SupportingBone Health Bonedensitydecreaseswithage,increasing theriskoffractures.CalciumandvitaminD arevitalforbonehealth.
Itissuggestedthatolderadultsaimforan intakeof1,000mgofCalciumperday,and 1,300mgperdayifyouareover70.Excellent sourcesofcalciumincludedairyproducts, fortifiedplant-basedmilks,leafygreen vegetables,andcannedfishwithbones.
Whilesunlightexposurehelpsthebody producevitaminD,olderadultsmayneed supplements,especiallyduringwintermonths oriftheyhavelimitedsunexposure.Major brandssuchasSwisse,CliniciansandGo
HealthyallprovideaVitaminDsupplement andarereadilyavailableatyourlocal pharmacyorvitaminretailer.
Fibre:PromotingDigestiveHealth Adiethighinfibreaidsdigestionandprevents constipation,acommonissueamongolder adults.Addingfibrousfoodstoyourdietwill notonlysupportdigestivehealthbutalsohelp regulatebloodsugarandcholesterollevels. Considereatingwholegrainslikebrown rice,wholemealbreadandoats,legumes suchaschickpeas,lentilsorbeansandaim foratleastfiveservingsofvegetablesandtwo servingsoffruiteachday.
Hydration:EssentialforOverallFunction Dehydrationcanleadtoconfusion,urinary tractinfections,andotherhealthissues.Older adultsshouldtrytodrinkatleast6–8cupsof fluidsdaily,primarilywater. Ifyoursenseofthirstdiminishes,tryadding herbalteas,milkandsoupstomeethydration needs.
Note:Thisarticleisforinformationalpurposes anddoesnotsubstituteprofessionalmedical advice.
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Aguideto livingwell withchronic conditions
Asweage,it’scommontofindourselves managingoneormorelong-termhealth conditionssuchasarthritis,diabetes,heart disease,orosteoporosis.
Whiletheseconditionscanbe challenging,withtheright information,support,andaproactive mindset,manyolderNewZealanders continuetolivefull,activelives.
Equallyimportantisknowinghow tonavigateourhealthcaresystem— understandingyourrights,knowingwhat servicesareavailable,andmakingthemostof everyGPvisit.Here’sapracticalguidetohelp youtakecontrolofyourhealthandwellbeing. Takingtheleadinyourownhealth
Arthritis
ArthritisaffectsnearlyoneinsixNew Zealanders,withosteoarthritisbeingthemost commontypeamongolderadults.Managing arthritisinvolvesacombinationofmedication, gentlephysicalactivity,andjointprotection strategies.
“Stayingactiveiskey,”saysArthritisNZ, whichoffersfreeonlinesupportgroups, webinars,andan0800adviceline.Low-impact activitieslikewalking,swimming,andtaichi caneasestiffnessandimprovemobility.
Tip:AskyourGPforareferraltoa physiotherapistoroccupationaltherapist. Youmaybeeligibleforsubsidisedsessions throughyourlocalDHB.
Diabetes
Type2diabetesisincreasinglycommonin olderadults.Controllingbloodsugarlevels throughdiet,exercise,andmedicationcan preventseriouscomplications.
Manyregionsofferfreeorlow-costdiabetes
self-managementcourses.Theseareoften runbyPrimaryHealthOrganisations(PHOs) orgroupslikeDiabetesNZ.Monitoring yourbloodglucose,takingmedicationsas prescribed,andhavingregularfoot,eye,and dentalchecksarecrucial.
HeartDisease
Ifyou’vehadahearteventorbeendiagnosed withheartdisease,follow-upcareisessential. TheHeartFoundationofNewZealand providesafreeHeartHelpphoneserviceand printedresourcestohelpyouunderstand medications,recovery,andlifestylechanges.
Diettip:Aheart-healthydietincludes plentyofvegetables,legumes,wholegrains, andunsaturatedfats.Limitsaltandsaturated fats,andkeepaneyeonportionsizes.
Osteoporosis
Osteoporosisweakensbones,making fallsandfracturesmorelikely.Ifyou’ve hadafractureorareatrisk,yourGPmay recommendabonedensityscan.Calciumand vitaminD,alongwithweight-bearingexercises likewalkingorresistancetraining,arekey partsofpreventionandmanagement.
Aproactiveapproachtohealth Livingwithachronicconditiondoesn’tmean givingupyourindependenceorqualityof life.Withtherightknowledge,tools,and supportnetwork,youcantakeanactiverole inmanagingyourhealth.
Remember,you’renotalone—thousands ofKiwisarewalkingasimilarpath.Bystaying informed,askingquestions,andseeking
support,youcancontinuetothrive.
“Knowledgeispower,”saysLiz,74,from Christchurch,whomanagesbothdiabetesand arthritis.“OnceIunderstoodhowthesystem workedandwhatIwasentitledto,everything becameeasier.I’mnotjustcoping—I’mliving well.”
NavigatingtheNewZealandhealthcare system Understandinghowthehealthsystemworks canmakearealdifferencewhenmanaging long-termconditions.
GetthemostoutofyourGPvisits YourGPisyourfirstpointofcontactfor managingchronicillness.Prepareforyour appointment: •Writedownyoursymptoms,questions,and concerns. •Bringalistofmedicationsand supplements.
•Askforclarificationifyoudon’tunderstand something.
Tip:Ifyouneedmoretime,askforadouble appointment.Itmaycostmore,butitallows youtocovermoreground. Understandyourmedicationsand prescriptions
Manyolderadultsareonmultiple medications,whichincreasestheriskofside effectsordruginteractions.Pharmacistscan offerMedicineUseReviewstoensureyou’re takingtherightmedicinessafely.
SuperGoldCardbenefits
YourSuperGoldCardcangiveyouaccessto freeordiscountedhealthservices,depending onyourregionandprovider.Thismayinclude: •Freefluvaccinationsforover-65s
•Discountsonhearingaidsordentalcare
•Freeordiscountedglassesthrough optometristsofferingEnableNZsupport Checkwhat’savailableatwww.supergold. govt.nz.
Healthline Healthline(0800611116)isafree24/7phone
servicewhereyoucanspeaktoaregistered nurseaboutsymptoms,medications,or whetheryoushouldseeadoctor.
Tip:Savethenumberinyourphoneorkeep itonthefridge.It’sespeciallyhelpfulafter hoursorduringweekends.
Accessyourhealthrecordsonline
MostGPpracticesnowofferapatientportal suchasManageMyHealthorMyIndici.These allowyouto: •Viewlabresults
•Orderrepeatprescriptions
•SendmessagestoyourGP
•Checkupcomingappointments AskyourGPorreceptionisthowtoregister. It’saconvenientwaytostayintheloop— especiallywhenmanagingchronicconditions. SupportfromACC MostkiwisareeligibleforACCsupport, especiallyafterafallorinjury.Thiscan include:
•Subsidisedphysiotherapy
•Homemodifications(e.g.,handrails,ramps) •Helpwithequipmentsuchaswalkersor showerchairs
Youdon’tneedtobeworkingtobecovered. Ifyourconditionorinjuryiscausedbyan accident—evenathome—youmayqualify. Findmoreinfoatwww.acc.co.nz.
Community-basedhelp
NewZealandhasawiderangeofcommunity supportservices,including:
•AgeConcern:Advice,elderabusesupport, socialconnectionservices.
•HomeandCommunitySupportServices (HCSS):Helpwithhousework,personal care,andmealsifyou’reeligible.
•Needsassessments:CarriedoutbyNeeds AssessmentandServiceCoordination (NASC)teamstodeterminewhatsupport youmayqualifyfor.
AskyourGPorlocalDHBforareferralifyou thinkyouneedadditionalhelpathome.
Stay Healthy and Resilient This Winter
Aswinterrollsin,itpaystolookaheadandtake measurestokeepyourselfhealthyandwell throughthecoldermonths.
Whilewemayenjoythecosynights, comfortfood,andwarmwoollies,the wintermonthscanalsoincreasethe riskofillness,affectourmood,anddisrupt healthyroutines.
Thegoodnewsisthatthereareplentyof simple,practicalstepsyoucantaketoprotect yourhealthandwellbeingthroughoutwinter. Fromvaccinesandnutritiontomovement, mood,andstayingwarm,here’showtolook afteryourselfandthrivethisseason.
ProtectYourselfandOthers Vaccinationsremainthefirstlineofdefence againstseveralseasonalillnessesthattendto spikeduringwinter,particularlyamongyoung childrenandolderadults.
“Vaccinesareabsolutelyessentialfor preventingseriouscomplicationsfromviruses likeinfluenzaandCOVID-19,”saysDrSarah Mitchell,aGPbasedinChristchurch.“Forolder people,andthosewithchronicconditions, asimpleinfectioncanquicklybecome somethingmuchmoreserious.”
Here’swhatyoushouldcheck:
•Influenza(flu)vaccine:Freeforpeople aged65andoverandrecommendedfor anyonewithunderlyinghealthconditions. CheckyoureligibilitybyvisitingtheHealth NZwebsiteorchattoyourGP.
•COVID-19booster:Availableforthoseaged 30+oranyoneathigherrisk.It’simportantto keepyourboostersuptodateasimmunity canwaneovertime.
•RSVvaccine:NewtoNewZealand,this vaccinehelpsprotectagainstrespiratory syncytialvirus,whichcancauseserious illnessinolderadultsandinfants.Speakto yourdoctoraboutwhetherit’sappropriate foryou.
•Shinglesandpneumococcalvaccines: Thesearelessseasonalbutparticularly relevantforolderadults.AskyourGPabout eligibilityandavailability.
Ifgettingtoaclinicisdifficult,contactyour localGPpracticeorpharmacytoseeifhome visitsormobilevaccinationunitsareavailable inyourarea.
EattoNourishandDefend Astrongimmunesystemstartswithgood nutrition,andwinterisanidealtimeto embracehearty,warmingmealspackedwith essentialnutrients.
“Wintervegetablesareaffordable,versatile andfullofimmune-boostinggoodness,” saysAmandaKerr,aregistereddietitianwho worksinAuckland.“Thinksoups,stews,and casserolesthatincorporatekumara,pumpkin, silverbeet,lentils,andlegumes.”
Focusonkeynutrientssuchas: •VitaminC:Foundinkiwifruit,citrus, broccoli,andcapsicum;ithelpsshorten thedurationofcoldsandsupportsimmune defence.
•Zinc:Essentialforimmunefunctionand woundhealing.Foundinnuts,seeds (especiallypumpkinseeds),wholegrains, andleanmeat.
•Selenium:Apowerfulantioxidant—justtwo Brazilnutsadaycanmeetyourdailyneeds.
•Iron:Vitalforenergylevels.Getitfromred meat,lentils,spinach,andfortifiedcereals.
Forolderadults,eatingregularlyisalso keytomaintainingstrengthandpreventing unintentionalweightloss.Ifyourappetite decreasesinwinter,aimforsmaller,more frequentmealswithproteinineveryserving.
Hydrationisoftenoverlookedincold weather,butit’sjustasimportantasin summer.Herbalteas,soups,andwarmwater withlemoncanallhelpkeepyourfluidintake up.
ConsiderSmartSupplementation
Whilefoodshouldalwayscomefirst,certain supplementsmaybebeneficialduringwinter— especiallyforthosewithlimitedsunexposure ordietaryrestrictions.
•VitaminD:Duringwinter,reducedexposure tosunlightcanleadtodeficiencies.Low vitaminDislinkedtoweakenedimmunity, poorbonehealth,andmoodchanges. TalktoyourGPaboutwhetheryouneed asupplement,particularlyifyou’re houseboundorwearhigh-SPFsunscreen year-round.
•Magnesium:Helpfulformusclecramps,
sleepquality,andstress.It’sfoundinleafy greens,nuts,andwholegrainsbutcanalso betakeninsupplementform.
•Probiotics:Thesecanhelpsupportgut health,whichplaysamajorroleinimmunity. Adailyyoghurtwithliveculturescanbea simpleandtastyoption.
Alwaysconsultyourhealthcareprovider beforestartinganysupplement,especially ifyoutakeregularmedicationsormanagea chroniccondition.
KeepMovingtoStayStrong
Whileit’snaturaltowanttocurluponthe couchinwinter,keepingphysicallyactiveis crucialforoverallhealth—particularlyfor balance,bonedensity,andcardiovascular fitness.
“Evenlightactivityhelpskeepyourbody strongandyourjointssupple,”saysJoeRawiri, aphysiotherapistandcommunityfitnesscoach inHamilton.“Weencourageourolderclientsto moveinwhateverwayfeelscomfortable—just 20minutesadaycanmakeabigdifference.”
Trythesewinter-friendlyactivityideas: •Indoorwalkinginlocalmalls,libraries,or communitycentres
•Onlineexerciseclassesdesignedforseniors —manyarefreeonYouTube
•Stretchingorgentleyogainthemorningto improvecirculation
•TaichiorPilatestoimprovebalanceand flexibility
Lookfor“GreenPrescription”programmes runthroughyourGPorcommunitycentre, they’retailoredtohelpolderadultsincrease physicalactivityinasafe,supported environment.
StayWarm,Dry,andSafeatHome NewZealandhomes,particularlyolderones, canbecoldanddampinwinter.Butcold homescanworsenrespiratoryillnesses, arthritis,andevencardiovascularproblems. Aimtokeepyourmainlivingspaceat18–21°C,andyourbedroomnolowerthan16°C. Wearmultiplelightlayers(includingthermal undergarments),woolsocks,andkeepthrows orblanketsnearbyforextrawarmth.
Tipsforawarmer,drierhome: •Closecurtainsbeforedarktotrapheat.
•Usedraughtstoppersunderdoors.
•Ventilateregularlytopreventmould(open windowsfor10–15minutesdaily).
•Useadehumidifierifyounotice condensationonwindows. Youmaybeeligibleforfreeorsubsidised insulationorheatingthroughWarmerKiwi Homes.Visitwww.eeca.govt.nzformore
information.
Don’tForgetYourMentalHealth Wintercanbringonfeelingsofisolation, especiallyforolderadultslivingaloneorthose withlimitedmobility.Thelackofsunlight, reducedactivity,andlesssocialcontactcan contributetolowmoodorseasonalaffective disorder(SAD).
“Stayingconnectedisjustasimportantas stayingwarm,”saysLifelinecounsellorMere Paea.“Trytomaintainregularcontactwith friendsandfamily,evenifit’sjustbyphoneor videochat.”
Tipstosupportmentalwellbeing:
•Keepadailyroutinewithregularmealsand movement.
•Getoutsideduringdaylighthours,evenfora shortwalkorasitinthesun.
•Trymindfulness,journaling,orcreative hobbieslikeknitting,painting,orpuzzles. •Joinacommunitygrouporbookclubtostay sociallyengaged.
•Don’thesitatetotalktoyourdoctorifyou’re feelingpersistentlylow.
Therearealsofreesupportservices available,including1737–Needtotalk?,a24/7 textandcalllinestaffedbytrainedcounsellors.
SmallHabits,BigBenefits Winterdoesn’thavetomeanweeksof coughing,feelinglow,orstayingstuckinside. Withtherightplanningandself-care,youcan staywell,happy,andactiveallseasonlong.
DrMitchellsumsitupwell:“Winterwellness isn’tjustonething—it’sthecombination ofchoicesyoumakeeveryday.Vaccinate, eatwell,staywarm,moveoften,andstay connected.Thesethingsreallydoaddup.”
So,rugup,pourahotdrink,andtakethose smallstepsnowtoensureahealthier,happier winterahead.
WinterWellness Checklist
•BookyourfluandCOVIDboosters •Stockyourpantryandfridgewith winterproduce •TakeadailyvitaminD(ifneeded) •Walkorstretcheveryday •Heatyourhometoatleast18°C •Keepintouchwithwhānauandfriends •Askforhelpifyou’refeelingisolatedor unwell
BoostYourBrain:
TipsforStayingSharpasYouAge
It’sperfectlynormaltoforgetaname ormisplaceyourkeysoccasionally,but supportingbrainhealthbecomesmore importantasweage.
Whilesomecognitivechanges arepartofthenaturalageing process,there’sgrowingevidence thatlifestylechoicescanhelpprotect yourbrainandreducetheriskofcognitive decline.
“Thebrainislikeamuscle–itneeds tobeusedregularlytostaystrong,”says DrKarenFraser,ageriatricianbasedin Auckland.“Mentalstimulation,physical activity,andsocialconnectionallplaya roleinkeepingthemindhealthy.”
StayMentallyActive
Engaginginactivitiesthatchallengethe brainhelpsbuildcognitivereserve.Try puzzles,crosswords,Sudoku,orlearn somethingnew–likealanguageor musicalinstrument.Onlinetoolssuchas BrainHQ,developedbyneuroscientists, areavailableinNewZealandandoffer exercisesdesignedspecificallyforolder adults.
Librariesaroundthecountryoftenoffer freeclassesorworkshopsforolderpeople keentolearnnewdigitalskills–awinfor bothbrainhealthandtechconfidence.
KeepMoving Regularphysicalactivityincreasesblood flowtothebrainandsupportsmemory andthinkingskills.TheMinistryofHealth recommendsatleast30minutesof
moderateexercisemostdays,whichcan includewalking,gardening,orswimming. Taichi,whichispopularinmanyNew Zealandcommunitycentres,isexcellent forbothbalanceandcognitivefocus.
EatforBrainHealth
AMediterranean-stylediet,richinleafy greens,berries,nuts,andoilyfish,has beenlinkedtoalowerriskofdementia. InNewZealand,hoki,salmon,and trevallyaregoodsourcesofbrain-friendly omega-3fats.Drinkingplentyofwaterand limitingalcoholisalsoimportant.
StaySociallyConnected
Isolationcannegativelyaffectbrain function.Maketimeforfriendsand whānau,joinlocalclubs,ortryvolunteer work.ManyolderNewZealandersfind purposethroughgroupslikeMenzshed, GreyPower,orlocalU3A(Universityofthe ThirdAge)chapters.
GetChecked
Hearingandvisionlosscanleadto reducedbrainstimulation.Regularcheckupsensureyou’renotmissingoutonvital sensoryinput.Also,talktoyourGPifyou noticememorychangesorconfusion—it maybesomethingtreatable.
“We’renevertoooldtosupportour brain,”saysDrFraser.“Everylittlebithelps –andit’snevertoolatetostart.”
Howhealthyisyourhearing?
Ear360® istheworld’smostcomprehensive hearingassessmenttool,createdinNZ byResonate’steamofleadingaudiologists.
It’sapersonalisedassessmentonhow wellyouarehearingacrossarangeof environmentsandincludeskeydiagnostics suchasmemory,sleep,andbalance.
BookyourEar360® assessmenttodayat yourlocalResonateHearingHealthStudio.
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Doessomeone youloveleaka little?
Incontinenceisaveryprivateissue–until youneedalittlehelpwithmanagingit.That’s whenthesupportofapartner,familymember orothercarerbecomesinvaluable.
Lightbladderleaksaremorecommonthan youmightimagine,especiallyasweage–infactonewomaninthreeandoneman infiveleaksalittlewhentheysneeze,cough, laughorliftsomethingheavy.Butthanksto cleverKiwiingenuity,youdon’thavetolet leakstakeoveryourlife,orthelifeofsomeone youlove.
KiwicompanyConfitexhascometothe rescuewitharangeofleakproofunderwear designedtoreturnconfidenceanddignityto peoplelivingwithlight-to-moderatebladder leaks.
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Originallyinventedwitheliteendurance athletesinmind,Confitexunderwearare availableinarangeofcomfortablestylesand fabrics.
Designedtobeworneverydayandatnight, theycanbemachinewashedandtumbledried exactlylikeordinaryundies,andlastjustas long.
They’remoreenvironmentallyfriendlythan single-usepadsandguards,andbecausethey canbewornagainandagain,yousavemoney inthelongrun.
They’reappreciatedbymanycaregivers becausetheyminimisetheamountofwet beddingandclothingthatneedstobewashed
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The‘normal-looking’designsareparticularly usefulforpeoplelivingwiththeearlystagesof dementia,whooftenpreferthefamiliarityof fabricunderwear.“Iboughtfourpairsformy mom,whohasdementia,andtheyworkgreat,” saysBarbara.“Thefitisgoodandwe’vehad nomoreproblemswithleaks.Shelovesthem becausetheylookandfeellikehernormal underwear.”
Intoday’suncertaintimes,there’srealpeace ofmindinknowingthatyouhavewhatyou needtolookafteryourselfandyourlovedones. TobenefitfromConfitex’smostup-to-date technologyandexcellentcustomerservice, visittheofficialConfitexwebsiteatconfitex. co.nz.IfyouhaveanyqueriesaboutConfitex productspleaseemailinfo@confitex.co.nz
*Inspiredbyrealpatientstories.
Patientportrayals.
†Shinglessymptomsmayvaryamongpatients.1 ‡Noteveryoneatriskwilldevelopshingles.1
Reference:1. HarpazRetal.Preventionofherpes zoster:recommendationsoftheAdvisoryCommitteeon ImmunizationPractices(ACIP).MMWRRecommRep. 2008;57(RR-5):1-30
©2025GSKgroupofcompaniesoritslicensor. GlaxoSmithKlineNZLimited,Auckland. TAPSNP22217-NP-NZ-HZU-BNNR-240002 DOA: 012025 DOE: 012027
Evenifyou’rehealthy, thevirusthatcauses shinglescanreactivate atanytime.1‡ Talktoyourdoctor,nurse orpharmacist.
