The Importance Of Dairy In Older Age

Introduction

Dairy products are an important part of a well-balanced and nutritious diet. The importance of including dairy in your diet increases as you get older, this is due to the fact that dairy is an excellent source of calcium and vitamin D which are essential nutrients for our bone health. As we age our bones become weaker, with the risk of the condition osteoporosis increasing. Consuming the adequate amount of calcium and vitamin D can help to reduce the risk of bone fractures and help to improve bone density. Vitamin D is an important nutrient as it helps the body to absorb calcium.

Source of Protein

Dairy products are a great source of protein which is important for maintaining strength and muscle mass. Aging causes us to lose muscle mass which can lead to conditions that affect mobility such as sarcopenia therfore increasing the risk of a fall. Including dairy products in your diet can help you to minimise the risk of developing these conditions. 

For more information of why protein is important part of your diet please see our previous post - The Importance of Protein in Your Diet.

Vitamins

Not only do dairy products contain vitamin D they also contain other essential vitamins and minerals such as phosphorus, potassium and vitamin B12 which are important for maintaining overall well-being in older age. Vitamin B12 can be hard to obtain form plant-based sources but is essential for the nervous system. Phosphorus is required for bone health and potassium is important for blood pressure regulation and heart health. Potassium is abundant in most dairy products, a nutrient that can be lacking in sufficient quantity if dairy is missing from the diet. Boosting potassium and reducing sodium can help to lower the risk of having high blood sugar in older age.Vitamins that help to reduce tiredness and fatigue are B2, B12 and B5 can all be found in cheese, yoghurt and milk. 

Digestion

As we age digestion can become more challenging with problems such as constipation and heart burn. Dairy products contain a natural sugar called lactose that can act as a prebiotic promoting gut bacteria and aiding digestion. Dairy products such as yoghurts contain probiotics, this is live bacteria that improves gut health and promotes regular bowl movements.

Help Poor Appetites

If you are affected by a poor appetite and struggle to meet your calorific needs by drinking whole milk and eating full fat cheeses and yoghurts can help you to consume more calories without eating more. If you or a loved one has difficulties chewing or swallowing the higher fat options of the soft and smooth dairy products like cream, soft cheese and butter can add calories and vital nutrients to blended meals helping people to maintain and gain weight.

Tips To Easily Increase Dairy

• Enjoy whole milk drinks such as hot chocolate, Horlicks and Ovaltine or on warmer days opt for milkshake powders such as Nesquik
• Add milk and/or cheese into your potato dishes such as mashed potato and cheesy jacket potatoes
• Have fruit with a serving of yoghurt or strawberries and peaches with some cream for a summery dessert

Dairy Alternatives

Some people may need to avoid dairy due to intolerance, allergies or the lifestyle they follow such as veganism. There are a number of cow’s milk and lactose free alternatives to replace dairy products available to purchase such as Soya milk, cheese and yoghurts. There are a variety of different milks to choose from such as oat, cashew, almond, rice and coconut milk, to name only a few, look out for the suitable for vegan label on the packaging. If you do avoid dairy products, you may not be getting enough calcium in your diet and will need to find calcium from other sources like tofu, sunflower & sesame seeds, edamame, kale, broccoli and sweet potatoes.

Conclusion

Dairy products are a vital part of a well-balanced diet and the importance of consuming enough dairy increases as we get older. They provide us with essential nutrients including, calcium, vitamin D and protein amongst others as listed above, which all play a part in maintaining good overall health and mobility as we age. They are known to help maintain bone and muscle strength whilst also aiding our digestion.