Dr Anupama Santosh advises women on how to nurture vitality and confidence naturally
As the years go by, women often notice subtle changes in their bodies, such as a little less stamina, joints that ache more than they once did, and perhaps some changes to digestion and sleep. Yet one area often left out of conversation is women’s sexual health and intimate vitality.
For many women in their sixties and beyond, it is not about turning back the clock but about sustaining comfort, intimacy and self-confidence. The reassuring truth is that what you eat can make a meaningful difference. A balanced diet can support circulation, hormone balance, lubrication and mood, all of which help make intimacy more comfortable and enjoyable. No miracle fixes, no risky shortcuts, simply wholesome nutrition designed with senior women in mind.
Why food matters for women’s sexual health
Unlike men, women’s sexual health after midlife is shaped heavily by hormonal changes, especially after menopause. Falling oestrogen levels can lead to vaginal dryness, reduced blood flow to genital tissues, and changes in mood, sleep and energy. Diet plays a central role in easing these effects. Foods rich in phytoestrogens, antioxidants and healthy fats can help improve circulation, ease dryness and support hormone balance. If your heart, hormones and mind are healthy, intimacy is likely to be more comfortable and fulfilling too.
The Star Foods For Women’s Intimate Vitality
Soy and other phytoestrogen-rich foods such as soybeans, tofu, flaxseeds, sesame seeds and chickpeas contain compounds that gently mimic oestrogen in the body and may ease menopausal symptoms. A simple way to include them is to add roasted soy nuts or a spoonful of flaxseed powder to your morning porridge or curd.
Avocado is packed with healthy monounsaturated fats and vitamin E that help maintain tissue elasticity and natural lubrication. It also supports cardiovascular health, which underpins sexual vitality. You might spread avocado on whole-grain toast or add cubes to salads.
Leafy greens such as spinach, methi and drumstick leaves provide folate, magnesium and nitrates that support blood flow and reduce fatigue. Folate also helps regulate mood. Lightly cooked greens in dal or curry are a gentle way to include them.
Pomegranates are high in antioxidants that boost circulation and reduce inflammation. Some studies suggest pomegranate juice can improve mood and desire in postmenopausal women. Fresh seeds are better than packaged juice, which is often high in sugar.
Nuts and seeds, including almonds, walnuts, sunflower and sesame seeds, are rich in zinc, vitamin E and omega-3s. These support hormone health and tissue repair. A small handful as an evening snack or sprinkled over salad is a good way to take them in.
Oily fish such as salmon, mackerel and sardines are excellent sources of omega-3 fatty acids. These support cardiovascular health, reduce inflammation and may help with vaginal dryness. Vegetarians can use flaxseeds, chia seeds and walnuts as alternatives.
Dark chocolate with at least 70 per cent cocoa contains flavonoids that improve circulation and serotonin, lifting mood and enhancing intimacy. A small square after dinner is sufficient. Milk chocolate should be avoided as it is high in sugar and low in cocoa.
Berries such as blueberries, strawberries and jamun are rich in antioxidants that fight oxidative stress and improve blood vessel health. They also provide vitamin C, which supports collagen production in tissues. Adding fresh berries to yoghurt is an easy option.
Dates and figs are traditional foods associated with vitality. They contain iron, potassium and natural sugars for quick energy. Two or three dates with soaked almonds make a light yet nourishing snack.
Foods To Limit For Women’s Well-Being
Too much sugar can worsen vaginal infections and affect energy. Excess salt raises blood pressure and restricts circulation. Refined carbohydrates and trans fats encourage weight gain and inflammation. Excess caffeine or alcohol can aggravate hot flushes, night sweats and sleep disruption.
Lifestyle Partners To Good Food
Regular activity such as walking, yoga or light strength training improves circulation and hormone balance. Pelvic floor exercises strengthen vaginal muscles and support comfort during intimacy. Hydration reduces dryness and urinary discomfort. Adequate sleep allows the body to repair hormonally. Managing stress is equally important, as high cortisol levels can suppress desire. Gentle Pranayama or breathing techniques like Anuloma-viloma and Bhramari are highly beneficial for stress management. If needed, senior women can approach qualified Ayurvedic doctors to support them with herbs like Shatavari, Aswagandha, Yastimadhu and others.
When To Seek Medical Advice
If discomfort, dryness or loss of libido persists despite healthy food and lifestyle adjustments, it is important to see a gynaecologist. Vaginal dryness can often be managed with topical oestrogen creams or lubricants. Persistent problems may indicate underlying hormonal or metabolic issues. There is no shame in seeking professional help, and timely advice can greatly improve quality of life.
A Gentle Word on Expectations
Ageing changes sexual function in natural ways. Desire may ebb and flow, and comfort may require more attention. Yet intimacy at this stage can be deeply fulfilling, focusing less on performance and more on connection, affection and companionship.
Good food nourishes the body, but kindness, self-acceptance and open conversation with a partner nourishes the spirit. That is what makes intimacy meaningful at every age.
Dr Anupama Santosh is an Ayurvedic fertility expert at Shreshtha Ayurvedic Center at Bengaluru
