Aging well is one resolution that many want to achieve. Yet it means different things as we age. 

Forty-year-olds may desire to stay fit, 50- to 60-year-olds may want to remain competitive in sports or travel more, 70-year-olds may want to be able to do their own yard work or climb stairs, while 80-year-olds want to remain independent at home. 

As aging happens, individuals gradually lose muscle mass and strength, which impacts their quality of life. Losses begin between the ages of 35 to 40 (<10% muscle loss) but increase dramatically between the ages of 50 and 80 (30 to 40% muscle loss). Rates vary by genetics, diet, and exercise habits. 

Inadequate consumption of high-quality protein in combination with a lack of resistance exercises exacerbate muscle loss, which contributes to muscle weakness, a loss of stamina, difficulty performing daily activities, difficulty walking, trouble climbing stairs, poor balance, and increased likelihood of falls. 

Muscle health also impacts bone health. According to the deceased orthopedic surgeon’s Harold Frost mechanostat theory, forces exerted on bone by muscle tissue leads to increased bone strength. Bone growth occurs during our childhood and adolescent years. That is why consumption of milk, cheese, and yogurt are recommended to provide adequate protein, vitamins, and minerals during these pivotal developmental stages. 

Yet as muscle loss associated with aging occurs, the rate of force that is exerted decreases, which can cause bones to become more fragile and prone to fractures. Consuming high-quality protein, vitamins, and minerals in conjunction with resistance exercise such as Tai Chi, yoga, squats, resistance stretch bands, or weightlifting, which contract the muscle, helps keep muscles and bones strong. 

“Dairy foods are a clear win-win for bone and muscle health, said Matthew Pikosky, vice president of Nutrition Research at Rosemont, Ill.-based National Dairy Council. “Dairy foods provide the high-quality protein and bone-building nutrients our bodies need in a readily absorbed matrix compared to lower-quality protein sources like plant-based foods.

“Some of us are falling short on our protein needs,” Pikosky continues. “A 2024 paper in the Journal of Nutrition, ‘The importance of high quality protein in mid-to-high income countries,’ found more than one in five young and middle-aged adults aren’t getting enough protein, and consumption only declines with age. Given nine in 10 Americans also struggle to meet the recommended three servings of dairy each day, dairy foods can fill multiple nutrient gaps to support muscle and bone health.”

For example, cottage cheese is an excellent source of protein, providing between 11 to 14 grams per 100-gram serving, with vitamins and minerals to help support muscle and bone health, while delivering a creamy texture and neutral flavor. Greek yogurt also is an excellent source of protein, providing 10 grams per 100-gram serving and offering a source of calcium, potassium, phosphorus,s and vitamins. 

Because Greek yogurt is strained during manufacture, it is higher in solids and lower in lactose than traditional yogurt, which creates a tangy and thicker texture. These dairy products are great by themselves or can be used as ingredients in higher protein smoothies, dips, and baked products to provide texture and flavor.

While whey and milk protein powders and nutrition bars have been in the marketplace for decades, more recent launches of shelf-stable, ready-to-drink, high-protein yogurt and milkshakes with 25 to 30 grams of protein per bottle from companies like Chobani, Nurri, and fairlife are making it even more convenient to meet consumers protein needs while on the go. For those individuals looking for something to crunch, Quest protein chips are providing a tasteful snacking experience with 18 to 19 grams of protein coming from milk and whey protein isolates. Continued protein product innovations like these are important for uniting consumer lifestyles with adequate nutrition. 

Aging baby boomers are another group experiencing lifestyle changes. Some experience a lack of appetite due to loss of taste or smell, difficulty chewing from dental issues, and/or from self-isolation/depression. This increases the need for more concentrated, high-quality protein food choices to ensure nutritional needs are met. Additionally, many individuals require in-home caregivers after the loss of a spouse or as their health declines, so having tasty, high-quality protein snacks or meals that are easy to open and/or prepare is important.

Aging happens to everyone, but how well we age can be influenced by our choices. So, if aging well is a New Years’ resolution, don’t forget your dairy.