New Delhi: After 45, many women begin to notice subtle but steady changes in their bodies. Hormonal shifts linked to perimenopause and menopause can affect
energy levels, digestion and bone strength. As oestrogen levels decline, bones lose protective support that once helped maintain density and strength. Within a few years of menopause, women can experience noticeable reduction in bone mass, increasing risk of fractures and joint discomfort. At the same time, metabolism slows and bloating or inflammation may become more common. These changes often happen gradually, making them easy to overlook until symptoms become persistent.
A consistent and nourishing diet plays a central role in supporting overall well-being during this stage of life. Simple, traditional foods included in daily routine can help maintain steady energy, promote digestive comfort and provide nutrients linked to bone health. Paying attention to everyday meals is not about restriction, but about strengthening the body with mindful, supportive choices.
Three daily additions that support bone and digestive health
1. Dates with ghee for steady energy
A small portion of dates paired with a teaspoon of ghee can offer sustained energy and support overall vitality. Dates contain natural sugars, fibre and trace minerals, while ghee provides healthy fats that aid nutrient absorption. Together, they can help stabilise energy levels during hormonal transitions.
2. Jeera and saunf water for digestion
Warm water infused with cumin (jeera) and fennel (saunf) is often used to ease bloating and support digestion. Drinking it regularly may help keep digestion light and comfortable, especially as metabolism slows with age.
3. Roasted til seeds for bone strength
Roasted sesame (til) seeds are rich in calcium, magnesium and healthy fats, all of which contribute to bone support. Adding a spoonful to salads, yoghurt, or morning meals can provide a daily nutritional boost for joints and skeletal strength.
After 45, small daily dietary choices can make a meaningful difference. Including nourishing, traditional foods may help women maintain bone strength, digestive balance and steady energy through midlife years.
