Milk isn't necessary in an adult's diet, says Vasanti Malik, an assistant professor of nutrition at Harvard's School of Public Health,"but it can be good for you."
Home » Dairy Diary » Health & Wellness » Is Milk Good for Seniors? Whether you're 7 or 77, drinking milk at any age is important for good health. Milk is a good source of vitamin D and calcium, which older adults tend to need more of, to maintain bone strength, preserve muscle strength, and prevent osteoporosis.
One of the main reasons dairy is often recommended for seniors is its high calcium content. A typical serving of dairy has 276 milligrams of calcium, and seniors need 1,200 milligrams of calcium per day. Seniors need this much calcium because it's important for keeping the bones healthy.
The KU Medical Center research team found that older adults who drink three cups of dairy milk a day can increase their brain's level of glutathione (GSH), a powerful antioxidant that helps protect the brain from some of the damage that accompanies aging and aging-related diseases.
Drinking too much milk can cause digestive issues such as bloating, cramps, and diarrhea. If your body is not able to break down lactose properly, it travels through the digestive system and is broken down by gut bacteria. Because of this reason, gassiness and other digestive issues can happen.
According to the United States Department of Agriculture, each person's recommended dairy intake depends on age, sex, height, and other factors, Motley said. Toddlers and children need about 1 to 2.5 cups a day, while adults need about 3 cups of milk if they're choosing to drink it, she said.
Between full-fat/whole, %2, skim/low-fat and fat-free milk, the American Heart Association recommends fat-free, 0.5% fat and 1% fat milk for consuming as they are lower in fat, saturated fat, cholesterol and calories and have slightly more nutrients.
General guidelines for how much milk a child each should drink are: 2 – 3 cups per day for children 12-24 months; and 2 – 2½ cups per day for children 2–5 years old. For children over 5 years old, the daily recommendations are 2½ cups to age 8, and then 3 cups for ages 9-18.
Dairy can contribute to a healthy diet, but you have to be mindful about the type and quantity of dairy that you consume. Dairy products offer protein, calcium, and many other nutrients, but they can also lead to digestive upset and contain high levels of saturated fat and sugar.
Just one week without dairy consumption can make you feel less bloated and your skin look clearer if dairy had been affecting skin conditions. Depending on your level of sensitivity to it, you might also start to feel a bit more alert, since dairy is known to make some people feel sluggish.
Around 30 years of age, there is zero production of lactase. Without the lactase enzyme, the milk reaches the large intestine directly and the bacteria present can cause indigestion.
Swallow suspects that the key may have been milk's nutritional benefits, such as that it is rich in fat, protein, sugar and micronutrients like calcium and vitamin D. It is also a source of clean water. Depending on where your community lived, you may have evolved to tolerate it for one reason over another.
As per Ayurveda, the best time to consume milk for adults is before bedtime. As for kids, Ayurveda recommends an early morning dose of milk. Drinking milk at night promotes 'Ojas'. Ojas is referred to as a state in Ayurveda when you achieve proper digestion.
Coogan, MS, RDN, LD, and director of the didactic program in nutrition and dietetics at University of Nevada, Las Vegas, recommends only removing dairy from your diet if it's medically necessary. Otherwise, you're risking developing a nutritional deficiency.
Milk is a good source of calcium, protein and vitamin B12, all of which are critical nutrients for older adults.
You may think avoiding dairy may benefit your health, but for older women, the calcium in dairy products helps strengthen bones to prevent osteoporosis, as approaching menopause causes loss of bone mass.
Provides Calcium
One of the primary benefits of milk is the high level of calcium, an essential nutrient for building and maintaining bone strength in seniors. Calcium is extremely important for preventing osteoporosis, especially in senior women.
Studies have shown that milk is linked to a number of other cancers and diseases, such as breast, ovarian and prostate cancers. Saturated fat in milk and other dairy products is also the number one source of saturated fat in the U.S., which contributes to heart disease, type 2 diabetes and Alzheimer's disease.
As per a Swedish study, drinking too much milk in a day can be linked with mortality and increased risk of fracture. For researchers, too much milk meant three or more than three glasses a day.
Lactose intolerance
Many individuals lack the proper digestive enzymes—known as lactase—that would help them process cow's milk, making them lactose intolerant. Many studies have found links between milk consumption and increased risks of ovarian cancer.
Milk is an excellent source of vitamins and minerals, particularly calcium. It has an important role in bone health. Nutritionists recommend that people have milk and other dairy products, such as yoghurt and cheese, every day as part of a balanced diet.