When you think “late-night drink,” think cows, not cocktails.
Reviewed by Dietitian Jane Leverich, M.S., RDN
Key Points
- Milk provides protein and calcium, two nutrients that are important as you age.
- Some research suggests dairy consumption may be associated with cognitive benefits.
- Healthy aging also depends on the bigger picture, including a balanced diet and social connection.
If you’ve reached a certain age, the days of late-night drinking might largely be behind you—at least, a certain type of late-night drinking. But if you’re looking to support healthy aging, there’s one bedtime beverage that’s genuinely a good choice: milk. The warm, soothing cup you may have enjoyed as a child is just as nutritious as ever, and has a lot to offer in your later years. “We often think of milk as something just for kids, but it’s an incredibly rich source of nutrition for adults as well,” says Danielle VenHuizen, MS, RD.
Here’s why capping off the night with some milk might help you not just sleep better, but age better, too.
Why Warm Milk Is the Best Late-Night Drink to Support Healthy Aging
It Provides Protein for Muscle Health
No matter the fat percentage, a glass of milk is always rich in protein. For older people, getting enough of this macronutrient is especially critical. We naturally lose muscle as we get older, but fueling with protein (along with strength training) can help slow the process. “Milk provides highly digestible proteins that are helpful for building muscle,” VenHuizen says. “Studies have found that the whey protein in dairy in particular can boost muscle growth in older adults, especially when combined with resistance training.”
It Offers Lots of Calcium for Bone Health
Muscles aren’t the only body part that deserves extra attention as we add more birthdays. Bones do, too. Milk’s famous calcium content is a one-two punch for both. “Calcium in milk supports bone and muscle health, both of which tend to decline with age,” says Amy Brownstein, M.S., RD. “Calcium helps lower the risk of fractures, and fractures at an older age can initiate a cascade of events that lead to physical decline, immobility and loss of independence.”
Each cup of milk provides about 309 milligrams of calcium, about 30% of the Daily Value.
It Contains Fat & Other Nutrients Linked to Cellular Health
We may not be able to see individual healthy cells, but they’re a central part of aging well. After all, they’re the foundation of the entire body. Cell breakdown leads to more inflammation, age-related diseases and even—eek!—more wrinkles.
Turns out, milk with the right fat percentage could have an impact on cell health. “Research suggests that the amount of fat you get from milk may impact telomere length, which is linked to cellular aging,” says VenHuizen. “The more fat in your milk, the faster the rate of cell aging.” For aging concerns, she recommends 1% or 2% milk, especially if milk is part of your daily diet.
It May Support Cognitive Health
“Milk is a very nutrient-dense food choice with a whole host of vitamins, minerals and antioxidants, so it’s no wonder studies seem to suggest it can help boost brain health,” says Brownstein. In fact, research suggests that dairy foods may help support cognitive health in older adults. For a sturdier nighttime snack, consider pairing milk with other brain-healthy foods like berries, nuts or whole-grain crackers.
It Might Help You Sleep
Warm milk’s most iconic purpose—helping you sleep—is actually a roundabout benefit for aging. Good sleep supports all sorts of physical systems, from your brain to your heart to your blood sugar. Each of these contributes to more years spent in good health.
And the milk-for-sleep concept isn’t just a traditional superstitious belief. “Milk provides calcium and magnesium, nutrients which may help the body relax and facilitate sleep,” Brownstein says. “Research suggests that drinking milk may increase sleep duration and improve sleep quality.”
Other Strategies to Support Healthy Aging
Racking up more candles on your birthday cake (and doing so in good health) depends on a variety of factors. These strategies are all part of the big picture.
- Eat a longevity-friendly diet. Milk is just one of many foods to include in an eating plan for aging well. “Protein, fiber and antioxidants are my top recommendations when it comes to supporting longevity,” says VenHuizen.
- Get social. The boost you feel after a coffee date with a friend or walk with a neighbor? It’s actually an important key to healthy, happy aging. Some research has shown that lack of social connection is linked with physical frailty.
- Move it or lose it. “Countless studies tell us that moving our muscles and improving blood flow supports cognitive health and overall quality of life,” VenHuizen points out. It’s good reason to make exercise part of your regular routine.
- Don’t skip medical care. Brownstein recommends maintaining routine appointments with your doctor. This helps you monitor and address health issues before they become complicated.
Our Expert Take
When you think “late-night drink,” think cows, not cocktails. Warm milk may not be a favorite among the nightlife crowd, but it supports healthy aging in ways other beverages can’t. So let the late-night glitterati do their thing—you’ll be tucked in with a cozy cup that helps keep your brain, heart, muscles and bones going strong.