March hosts International Women’s Day. It’s also Nutrition Month which makes it a perfect time to talk about women’s nutrition, especially for women over 60. Nutrition plays a powerful role in how women feel as they age, especially as metabolism, hormones, and appetite naturally shift over time. While every woman’s needs are unique, staying mindful of protein intake, hydration, and bone‑supportive nutrients can make daily life more comfortable and support long‑term well‑being. If you’re noticing changes in appetite, digestion, or energy, it’s a good idea to discuss them with a healthcare professional who can help tailor guidance to your health needs.
Protein Needs That Support Strength and Mobility
As women age, maintaining muscle becomes more challenging. Lower estrogen levels can contribute to gradual muscle loss, which affects balance, strength, and overall mobility. Protein helps counter this by supporting muscle repair and daily function. Many women find it helpful to include protein at each meal, through foods like eggs, yogurt, fish, beans, tofu, or poultry—to stay energized and support muscle health. If appetite is low, smaller but more frequent meals can make it easier to meet daily needs without feeling overwhelmed.
Hydration and Why It Matters More With Age
Hydration often becomes trickier later in life because thirst cues naturally weaken. Even mild dehydration can contribute to fatigue, headaches, constipation, or dizziness. Keeping water nearby throughout the day, choosing hydrating foods like fruits and soups, and sipping regularly can make a noticeable difference. Some women prefer warm beverages or flavored water if plain water feels unappealing. Any sudden changes in thirst or urination should be discussed with a clinician, as they can sometimes signal underlying conditions.
Bone‑Supportive Nutrients for Long‑Term Health
Bone density naturally declines with age, especially after menopause. Nutrients like calcium, vitamin D, magnesium, and vitamin K play important roles in supporting bone strength. Dairy products, leafy greens, fortified foods, nuts, and seeds are helpful sources. Sunlight exposure and certain foods can support vitamin D levels, though many women talk with their clinicians about whether additional support is appropriate. Gentle weight‑bearing activities—like walking or light resistance exercises—also contribute to bone health.
Appetite Changes and How to Navigate Them
It’s common for appetite to shift with age due to hormonal changes, medications, or changes in digestion. Smaller meals, nutrient‑dense snacks, and easy‑to‑prepare foods can help ensure the body still gets what it needs. Smoothies, soups, and soft foods can be especially helpful on days when chewing or appetite is limited. Any sudden or unexplained appetite loss should be evaluated by a healthcare professional.
At our three retirement homes – Carefor Richmond Care Home for women living with dementia and Carefor Civic Complex and Mackay Centre in Pembroke, nutrition is central to our care. To learn more about our retirement home options, visit www.carefor.ca/retirement