A woman’s nutritional requirements vary from those of men. These requirements keep changing at different stages in a woman's life. The major ones are: onset of menstruation, pregnancy and menopause. In this last phase women tend to lose more calcium. They also lose bone density fast leading to possibly early onset of osteoporosis. The best way to counter this is by having a balanced diet plan. In such a plan, one should have plenty of green leafy vegetables, cow’s milk and buttermilk. Additionally they should consume essential fats which can be had in the form of seeds and a very small quantity of nuts. it is also advisable to completely avoid caffeine and alcohol with advancing age, especially for women. As women get older, a healthy balanced diet plan in combination with a good online yoga program helps maintain vitality and enables women to deal with age-specific health issues.