Does drinking milk slow the ageing process down?
Taking care of our bones and muscles is a key part of staying active and enjoying life as we age. There’s solid evidence showing milk, cheese and yoghurt can help keep bones and muscles strong well into older age.
Last updated 31/01/2025
As we age, our bodies undergo changes and our bones are no exception.
Our bones are constantly get stronger or weaker based on factors like calcium intake, weight-bearing exercises, and vitamin D from the sun. Unfortunately, the bone remodelling process tends to favour bone breakdown as we get older.[1] This is where dairy foods come in. Milk, cheese, and yogurt are packed with bone-building nutrients like calcium, protein, and zinc,[2] and including them in your diet every day along with safe sun exposure for vitamin D and weight bearing exercise can keep your bones strong and healthy well into older age.
Muscles are another tissue that undergo massive changes in ageing. As we age, our muscles tend to break down faster than they rebuild. This can result in muscle loss, weakness, and a decline in function. [3] But, by consuming the recommended amounts of milk, cheese, and yogurt (which are rich in high-quality protein and other essential nutrients) along with regular exercise, you can help maintain your muscle mass.[4]
If you want to delve deeper into healthy ageing and find dairy food recommendations tailored to your age and gender, check out our webpage on healthy ageing with dairy.
References
[1] Demontiero O, Vidal C, Duque G. Aging and bone loss: new insights for the clinician. Therapeutic Advances in Musculoskeletal Disease. 2011;4(2):61-76.
[2] National Health and Medical Research Council (2013) Australian Dietary Guidelines. Canberra: National Health and Medical Research Council
[3] Wallengren O, Bosaeus I, Frändin K, Lissner L, Falk Erhag H, Wetterberg H et al. Comparison of the 2010 and 2019 diagnostic criteria for sarcopenia by the European Working Group on Sarcopenia in Older People (EWGSOP) in two cohorts of Swedish older adults. BMC Geriatrics. 2021;21(1):1-12.
[4] Du Y, Oh C, No J. Advantage of Dairy for Improving Aging Muscle. Journal of Obesity & Metabolic Syndrome. 2019;28(3):167-174.
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