Once you turn 50, you can still enjoy a long life if you know how to eat well and exercise properly. Your body changes as you age, so it’s important to get enough calcium, vitamin D, B6, and B12.
Older adults need more calcium, and vitamin D helps the body absorb calcium. According to a 2023 study published in the Endocrine medical journal, this age group is at higher risk of vitamin D deficiency, which can reduce life expectancy. This may lead to lower bone density, an increased risk of falls, and reduced muscle strength.
Therefore, starting your day with a glass of low-fat milk fortified with vitamin D will provide 17% of your daily vitamin D intake, as most types of milk are fortified with vitamin D, according to Health Digest.
The Importance of Vitamin D and Milk for Older Adults
While exposure to sunlight helps the body produce vitamin D, a 2012 study published in the Aging and Disease journal showed that older adults are less likely to get enough sun, and their skin has more difficulty synthesizing vitamin D, leading to deficiency. Vitamin D not only protects older adults from infections and improves blood vessel function, but a deficiency can also lead to metabolic syndrome, memory loss, and certain types of cancer.
According to a 2021 study in Nutrition and Metabolism, drinking one glass of milk a day can help reduce the risk of cardiovascular disease, high blood pressure, obesity, and osteoporosis.
A 2022 study published in the British Journal of Nutrition found that drinking ¼ to ½ glass of milk a day can help people aged 69 reduce the risk of muscle weakness, and drinking at least one glass of milk daily can help middle-aged men stay healthier.
Choose Low-Fat Milk for a Longer Life
A 2022 study published in Nutrients suggests switching to low-fat milk to increase longevity. The study, which involved 7,000 participants, showed that drinking low-fat milk helps reduce the risk of death and prolongs life compared to drinking whole milk. Specifically, it reduced the risk by 31% for men and by up to 41% for women. Men who drank low-fat milk also had a 37% lower risk of dying from heart disease, according to Health Digest.
Older adults may also face difficulties in absorbing enough protein to maintain lean muscle mass. While it’s often harder for older adults to chew and digest food, milk protein may be better than plant-based protein. A 2017 study in the Journal of Nutrition, Health, and Aging found that doubling milk protein intake helps older adults meet their protein needs.
