As people age, maintaining muscle mass, bone density, and sleep quality becomes increasingly important. Milk, a common food, can add protein and calcium to one's daily diet. Enjoying a warm glass of milk in the evening can also become a relaxing pre-sleep ritual.

Protein for muscles

Muscle mass and strength tend to decline with age, increasing the risk of weakness, falls, and limited mobility. Therefore, consuming sufficient protein is crucial for muscle maintenance.

According to Eatingwell, milk provides protein, including whey protein, along with calcium and many other essential nutrients for older adults. Adequate protein intake in later years can help support muscle mass, particularly when combined with strength training.

Healthline suggests that older adults can consume protein before bed to meet their nutritional needs and support muscle maintenance as they age, especially if they eat dinner early or have not met their daily protein requirements. However, the total daily protein intake remains more important than choosing a specific time to drink it.

Milk provides calcium, protein, and other nutrients. Photo: Bao Bao

Calcium for bones

Bone density typically decreases with age, making older adults more susceptible to osteoporosis and fractures. Milk is a common source of calcium, contributing to the intake of this vital mineral.

One cup of milk provides approximately 300 mg of calcium, along with protein and various micronutrients. Calcium is essential for maintaining bone structure and function, and it also plays a role in normal muscle activity. However, drinking a glass of milk does not replace a comprehensive calcium-rich diet. Older adults should still incorporate other sources such as small fish eaten with bones, tofu, green vegetables, and other dairy products as part of their diet.

May support sleep

Drinking a warm glass of milk before bed has long been a popular choice for relaxation. Certain nutrients in milk may be linked to the regulation of sleep.

Verywell Health indicates that milk and dairy products can be associated with better sleep quality, supporting relaxation before sleep, but should not be considered a cure for insomnia.

Not everyone needs evening milk

While a glass of milk each evening can supplement protein and calcium, healthy aging depends on overall nutrition, physical activity, adequate sleep, and regular health check-ups. A balanced diet, regular exercise, sufficient sleep, and routine medical examinations continue to play vital roles.

Older adults can choose a type of milk that suits their energy and nutritional needs. Individuals with lactose intolerance should consider lactose-free milk or calcium and vitamin D-fortified alternatives.

The Times of India notes that lactose intolerant individuals may experience bloating, abdominal pain, or diarrhea after consuming milk. Therefore, this group should not force the habit of drinking milk in the evening if their bodies cannot tolerate it.

The timing of consumption is also not strictly limited to before bedtime. If a person already meets their protein and calcium needs from other meals, adding an evening glass of milk may not necessarily provide superior benefits. More important is the total daily nutrient intake and maintaining physical activity, especially strength exercises, to protect muscles, bones, and mobility as one ages.

Bao Bao (Compiled)