After 50, your body begins to shift—your metabolism slows down, your bones need more care, and energy levels may dip. Staying hydrated is essential, but what you drink matters just as much as how much.
Inspired by the natural wellness approach of educator Barbara O’Neill, this article highlights 8 simple, nourishing health drinks that support women over 50—from bone strength to digestion and everything in between.
Each option is rooted in everyday ingredients, making them easy to incorporate into your daily routine. Let’s explore the drinks your body will thank you for—one glass at a time.
Why Nutrition Needs Change After 50
As women enter their 50s and beyond, their bodies require different support due to changes in:
- Hormones: Menopause can impact bone density, sleep quality, and mood.
- Muscle mass: Natural muscle loss begins around midlife.
- Digestive changes: Metabolism slows and the gut becomes more sensitive.
- Bone health: Risk of osteoporosis increases due to lower estrogen.
Staying hydrated is vital for joint lubrication, nutrient absorption, skin elasticity, and cognitive function. But plain water isn’t the only option—these health drinks can offer additional nutrients that address common needs after 50.
1. Warm Lemon Water – For Digestion and Detox
Starting your day with warm lemon water is a gentle way to wake up your digestive system.
Benefits:
- May aid digestion by stimulating stomach acid production
- Rich in vitamin C, which supports skin and immune health
- Hydrates you after a night of sleep
How to enjoy: Squeeze half a fresh lemon into 8–10 oz of warm water. Drink first thing in the morning, before coffee or breakfast.
2. Bone Broth – For Joint and Bone Support
A favorite in Barbara O’Neill’s recommendations, bone broth is a mineral-rich, protein-packed drink that supports aging bones and joints.
Benefits:
- Provides collagen and amino acids that may support joint health
- Rich in calcium, magnesium, and phosphorus
- Can be soothing for digestion and gut lining
How to enjoy: Sip warm as a tea substitute, or use as a base for soups and stews. Look for low-sodium, organic options or make your own.
3. Herbal Teas (like Chamomile or Peppermint) – For Relaxation and Digestion
Herbal teas offer a caffeine-free way to stay hydrated and gently support various systems in the body.
Chamomile Tea:
- May help promote better sleep
- Can ease mild anxiety or restlessness
Peppermint Tea:
- May soothe bloating or indigestion
- Refreshing and gentle on the stomach
Tip: Avoid teas with added sugar or artificial sweeteners. Steep herbs in hot water for 5–10 minutes and enjoy naturally.
4. Golden Milk (Turmeric Milk) – For Inflammation Support
Golden milk is a comforting, anti-inflammatory drink made with turmeric, a spice known for its potential to support joint and brain health.
Ingredients typically include:
- Turmeric
- Black pepper (enhances turmeric absorption)
- Milk or a non-dairy alternative
- A dash of cinnamon or ginger
Benefits:
- May support joint flexibility and reduce discomfort
- Contains antioxidants to protect cells from damage
How to enjoy: Gently heat ingredients together and sip in the evening as a calming bedtime ritual.
5. Green Smoothie – For Daily Nutrients and Fiber
Green smoothies are a practical way to get several servings of vegetables, fruits, and fiber all in one glass.
Great ingredients to include:
- Spinach or kale (rich in iron and calcium)
- Banana or berries (for natural sweetness and antioxidants)
- Greek yogurt (for protein and probiotics)
- Chia seeds or flaxseeds (omega-3s and fiber)
- Water or unsweetened almond milk
Tip: Keep your blend simple—too much fruit can spike blood sugar. A 70% greens to 30% fruit ratio is a good place to start.
6. Beet Juice (or Beet Smoothies) – For Heart and Brain Support
Beets contain natural nitrates that may support circulation and cognitive function—both important areas for women over 50.
Benefits:
- May support healthy blood pressure
- Can boost stamina during walks or light exercise
- Contains folate and antioxidants
How to enjoy: Blend with carrots, apples, or oranges for a naturally sweet, earthy juice. Start with small servings to allow your digestion to adjust.
7. Oat Milk with Cinnamon – For Hormonal and Blood Sugar Balance
Oat milk is a great dairy-free alternative that’s often fortified with calcium and vitamin D. Adding cinnamon provides a comforting flavor while offering additional benefits.
Benefits of cinnamon:
- May help stabilize blood sugar
- Supports warmth and circulation
How to enjoy: Warm oat milk with a sprinkle of cinnamon for a cozy afternoon treat or bedtime drink.
8. Water Infused with Fresh Herbs or Fruits – For Everyday Hydration
If you find plain water boring, adding herbs or fruit can encourage you to drink more throughout the day.
Great combos include:
- Cucumber + mint
- Lemon + basil
- Strawberry + rosemary
- Orange + ginger
Benefits:
- Makes hydration more enjoyable
- Adds subtle flavor without sugar or calories
Tip: Use a glass pitcher or infusion bottle and refill it throughout the day. Aim for at least 6–8 cups daily unless your doctor advises otherwise.
Bonus: Drinks to Limit or Avoid
Some popular beverages can work against your health after 50. Use these sparingly:
- Sugary drinks: Like sweet teas or soda, which can spike blood sugar and impact weight.
- Alcohol: Can interfere with sleep and bone health.
- Caffeinated drinks late in the day: May disrupt sleep cycles, which are already more fragile post-menopause.
How to Build a Simple Daily Drink Routine
Here’s an example of how you might spread these drinks across a typical day:
Morning:
- Warm lemon water
- Followed by a green smoothie with greens, berries, and seeds
Midday:
- Herbal tea with lunch (chamomile or peppermint)
- Infused water throughout the afternoon
Evening:
- Bone broth as a warming snack
- Golden milk or warm oat milk with cinnamon before bed
CTA: Which drink will you try first? Comment your favorite below—or share this with a woman over 50 who cares about her health!
Final Thoughts
Your 50s and beyond can be a vibrant, healthy chapter—with the right support. These 8 health drinks offer more than just hydration. They nourish your body from the inside out, supporting everything from energy and mood to digestion and bone strength.
Inspired by Barbara O’Neill’s focus on simple, whole foods, these drinks are gentle, affordable, and easy to make part of your daily rhythm.
Start with one. Sip slowly. And give your body the nourishment it deserves.
*Disclaimer: This article is for informational purposes only and does not substitute professional medical advice. Consult your doctor before making health changes.
