The Best Late Night Drink to Support Healthy Aging

If you’ve reached a certain age, the days of late-night drinking may be largely gone – at least, some type of late-night drinking. But if you want to promote healthy aging, there is one bedtime drink that is truly a good choice: milk. The warm, soothing cup you may have enjoyed as a child is still just as nutritious and has much to offer in your later years. “We often think of milk as just for kids, but it’s also an incredibly rich nutritional source for adults,” says Danielle VenHuizen, MS, RD.

Here’s why ending the night with a little milk could help you not only sleep better, but also age better.

Why Warm Milk is the Best Late Night Drink to Support Healthy Aging

It provides protein for muscle health

Regardless of the fat percentage, a glass of milk is always rich in protein. For older adults, sufficient intake of this macronutrient is particularly essential. We naturally lose muscle as we age, but protein intake (along with strength training) can help slow the process. “Milk provides highly digestible protein that is useful for building muscle,” says VenHuizen. “Studies have shown that whey protein in dairy products in particular can stimulate muscle growth in older adults, especially when combined with resistance training.”

It offers plenty of calcium for bone health

Muscles aren’t the only body part that deserves extra attention as we add more and more birthdays. Bones too. Milk’s famous calcium content is a double whammy for both. “The calcium found in milk supports healthy bones and muscles, both of which tend to decline with age,” says Amy Brownstein, MS, RD. “Calcium helps reduce the risk of fractures, and fractures in old age can trigger a cascade of events leading to physical decline, immobility and loss of independence.”

Each cup of milk provides about 309 milligrams of calcium, or about 30 percent of the daily value.

It contains fats and other nutrients linked to cellular health

We may not be able to see individual healthy cells, but they play a central role in aging well. After all, they form the basis of the entire body. Cellular breakdown leads to more inflammation, age-related diseases, and even – uh! – more wrinkles.

It turns out that milk with the right percentage of fat could impact cellular health. “Research suggests that the amount of fat from milk may impact telomere length, which is linked to cellular aging,” says VenHuizen. “The more fat your milk contains, the faster cellular aging occurs. » 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 and contains a multitude of vitamins, minerals and antioxidants, so it’s no wonder that studies seem to suggest that it can help improve brain health,” says Brownstein. In fact, research suggests that dairy products may help support cognitive health in older adults. For a heartier 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 an indirect benefit for aging. Good sleep supports all kinds of physical systems, from the brain to the heart to blood sugar. Each of these elements contributes to more years in good health.

And the concept of milk for sleep isn’t just a traditional superstitious belief. “Milk provides calcium and magnesium, nutrients that can help the body relax and facilitate sleep,” says Brownstein. “Research suggests that drinking milk can increase sleep duration and improve sleep quality. »

Other Strategies to Support Healthy Aging

Increasing the number of candles on your birthday cake (and doing it healthily) depends on a variety of factors. These strategies are all part of the bigger picture.

• Eat one diet favorable to longevity. Milk is just one of many foods to include in a healthy aging diet. “Protein, fiber, and antioxidants are my top recommendations when it comes to supporting longevity,” says VenHuizen.
• Be social. The boost you feel after a coffee date with a friend or a walk with a neighbor? This is actually an important key to healthy and happy aging. Some research has shown that a lack of social connection is linked to physical frailty.
• Move it or lose it. “Countless studies tell us that moving our muscles and improving blood circulation promotes cognitive health and overall quality of life,” VenHuizen points out. This is a 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 opinion

When you think “late night drink,” think cows, not cocktails. Hot milk may not be a favorite among nightlife folk, but it promotes healthy aging in a way other drinks can’t. So let the late-night glitter do its job: you’ll be ensconced in a cozy cup that will help keep your brain, heart, muscles, and bones strong.