Women over 45 years old should supplement these 5 foods to help strengthen bones and reduce pain.

KDS - Choosing the right foods not only helps improve bone and joint health but also aids digestion and enhances overall resistance.

In middle age, especially after 45 years old, women's bodies undergo many hormonal and metabolic changes. Bone density begins to decrease, calcium absorption is poorer, increasing the risk of osteoporosis and joint pain. At the same time, the digestive system also slows down, causing bloating and indigestion. Choosing the right foods not only helps improve bone and joint health but also supports digestion and enhances overall resistance. Below are 5 foods that should be regularly present in the meals of women after 45 years old:

1. Green leafy vegetables - foods that provide vitamins and antioxidants

Content

• 1. Green leafy vegetables - foods that provide vitamins and antioxidants
• 2. Add dairy products
• 3. Dried fruits and nuts
• 4. Eat an egg a day
• 5. Eat lentils and beans regularly

Green leafy vegetables are a rich source of vitamins, minerals and antioxidants essential for the body.

For women over 45 years old, this food group is especially important because it contains a lot of calcium, iron, magnesium and vitamin K - substances that help maintain bone density, increase blood production and support joint health.

Adding a bowl of green leafy vegetables every day, such as spinach, Malabar spinach, kale or broccoli, helps increase nutrient absorption, prevent osteoporosis and reduce joint pain during menopause.

Green leafy vegetables boost blood production and support joint health.

2. Add dairy products

Dairy products are a natural source of calcium and vitamin D – two essential nutrients that help maintain bone density and prevent osteoporosis in women over 45. Include milk, yogurt, cheese or paneer in your daily diet to support bone and muscle health.

Drinking a glass of warm milk before bed helps improve sleep and increases calcium absorption. However, you should choose low-fat or skim products to control saturated fat intake, which is good for the heart and weight.

3. Dried fruits and nuts

Dried fruits and nuts are a rich source of vegetable protein, good fats, vitamin E, magnesium, iron and calcium – essential nutrients that help maintain heart, bone and skin health for women over 45 years old.

Almonds, walnuts, cashews, raisins, dates and figs all help to replenish energy, improve blood circulation and reduce arthritis. In addition, makhana (dried lotus seeds) is also an ideal choice because it is rich in calcium, which helps increase bone strength and reduce the risk of joint pain. Eat a small handful of nuts or dried fruit every day, avoiding salted or sugared types to protect cardiovascular health.

4. Eat an egg a day

Eggs are a source of complete protein, vitamin D, B12 and omega-3 fatty acids – important nutrients that help maintain muscle mass, strengthen bones and support brain function in women over 45.

Eating an egg a day, especially boiled or steamed, can boost energy, improve muscle strength and reduce the risk of osteoporosis. However, people with high cholesterol should prioritize eating egg whites or limit the amount as recommended by a nutritionist.

Beans help balance hormones, reduce menopausal symptoms and protect bones and joints.

5. Eat lentils and beans regularly

Lentils and beans such as green beans, soybeans, kidney beans or black beans are good sources of vegetable protein, iron, magnesium, potassium and soluble fiber for middle-aged women. They help improve digestive health, control blood sugar and support maintaining a reasonable weight.

In addition, beans also contain phytoestrogens - natural compounds that help balance hormones, reduce menopausal symptoms and protect bones and joints. You should add lentils or bean dishes at least 3-4 times a week to optimize health benefits.

After the age of 45, taking care of bone and joint health and the digestive system becomes especially important for women. A balanced, nutritious diet rich in green vegetables, milk, dried fruits, eggs and beans not only helps maintain physical strength, reduce joint pain but also slows down the natural aging process. Combining a reasonable diet with gentle exercise and regular health check-ups will help women at this age stay healthy, flexible and full of energy.

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