People all around the world consume milk. Milk has been a part of a human diet for thousands of years. Milk is loaded with vitamins and minerals which are necessary for good health. This dairy product contains all 9 essential amino acids which are necessary for our physical and physiological needs.
Because of that milk is considered a complete food. Milk is a great way to start your day because it will provide you with all necessary nutrients, but it can be also a great snack during the day. You can drink milk for dessert or as a post-exercise beverage because it will help you refuel the muscles after a workout. But, as we all know, most experts recommend us and our children to drink a glass of warm milk before bed.
Why is milk good for you? Does warm milk help you sleep? As you can see, in this article we will talk about milk and about the benefits of drinking milk at night. Also, we will tell you how to make warm milk. If you also love drinking milk before going to bed, this article will be useful and interesting for you. First we will tell you something more about milk and then we will talk about its health benefits.
More about Milk
We all know that milk is a pale liquid that is produced by mammary glands of mammals. It is the primary source of nutrition for all infant mammals because they are not able to digest some other types of food. However, not only is milk good for babies, but also for people of all ages, both children and adults. It is also recommended that older people drink a glass of milk every day.
The most consumed milk is cow’s milk. A glass of this milk may provide about 37% of daily calcium requirements for adults. It is known that calcium can reduce the risk of cancer and many arthritic conditions, headaches and migraines.
Also, it is proved that calcium may protect you against osteoporosis, bone loss and fractures. This mineral is also beneficial for your teeth because it can prevent tooth decay. Because of that you should not add sugar to your milk because sugar is the main cause of tooth decay.
Due to its high iodine content, milk helps in thyroid function. It is proved that regular consumption of milk can increase libido and help in erectile dysfunction. The high potassium content in milk will regulate your blood pressure and protect your heart. You can also apply milk on your skin because it will remove dead skin cells and nourish your skin. There’s no doubt that milk has a lot of health benefits, but when we should drink it?
Is It Good To Drink Milk Before Bed?
Studies have shown that the early morning is the best time for drinking milk. But, is it good to drink milk before bed? Many experts recommend us to drink a cup of warm milk right before going to sleep. Milk contains tryptophan, an amino acid that induces us to sleep. This is also related to increased levels of serotonin, a hormone of good mood, and melatonin which is known as a sleep-inducing hormone.
But, recent studies have shown that it is best to drink milk 3 hours before going to bed. It is not recommended to go to sleep right after drinking milk. Also, you should not drink large amounts of milk at night because they may have opposite effects, but more about that you will see below.
Health Benefits of Drinking Milk At Night
As we have already mentioned, milk contains all the nutrients that your body needs. You have seen above what are the most important health benefits of drinking milk. Now we will tell you some additional benefits if you drink milk before bed.
Milk Helps You Sleep Better. A cup of milk before bed should be a part of your evening routine. It can help you fall asleep faster and stay asleep better. Milk will calm your nerves and relax both your brain and body. Remember that poor sleep may slow down your metabolism and cause many chronic diseases. If you don’t sleep well, you may also have problems with weight gain.
Milk Gives You Energy. Studies have shown that a glass of warm milk at night will give you the required energy for the following day. Also, it will improve your mental and physical capabilities and improve your mood, so you will wake up ready for a new day.
Milk Helps in Weight Loss. A cup of warm milk at night can also help you lose weight. Actually, milk will keep you full during the night and you will not wake up because you are hungry. After drinking milk at night you will not have hunger pangs while you are sleeping. If you want to lose weight, it is best to choose low-fat or non-fat milk. But, remember that one glass of milk is enough before bed. Too much milk can have adverse effects.
If you drink too much milk before bed, it could lead to weight gain. If you drink a glass of milk every evening it will not have bad effects on your weight, but if you drink 3-4 glasses of milk every evening, you will certainly gain one pound per week, so be careful.
Many people who want to gain weight drink milk every evening. They also add dry milk powder and sugar to their milk because it will increase a total calorie intake of drinking milk.
Milk Improves Digestion. If you drink a glass of milk every night it will regulate your bowel movement and improve your digestion. Regular consumption of milk will eliminate constipation and other digestive problems.
Milk Decreases the Risk of Diabetes. Studies have shown that a glass of warm milk at night may decrease the risk of type 2 diabetes in older women. As you can see, it is a myth that milk is reserved only for children. Of course, you should not add sugar into your milk.
Milk Decreases the Risk of Heart Disease. It is proved that milk may reduce cholesterol levels and prevent heart disease. It is recommended to drink skim milk.
It is known that most athletes and other people who are active in sports drink milk in order to boost their muscle gain. But, it is recommended to drink milk one hour after exercise.
Studies have shown that consuming the dairy protein immediately after exercising is the key in promoting muscle growth. But, there is no evidence that milk before bed will have the muscle-building effects for training that is done several hours earlier.
How To Drink Milk?
Of course, the best milk that you can consume is the milk that has just been milked from a cow, because this milk is slightly warm and sterile. But we now that it is not always possible because most people live in cities and they get milk in bottles, tetra packs or jars.
Before drinking milk, you should boil it and drink it warm. But, you should never boil milk too long because you may destroy the nutrients this way. Also, if you drink very hot milk at night, it may cause problems with sleeping. It is recommended to drink milk slowly in sips.
Many people add sugar into their milk, but it is not a good idea. Adding sugar into milk will destroy a lot of calcium. Remember that milk has its natural sweetness and sugar is not necessary. If you still feel that your milk is not sweet enough, you can add honey or fruit juices in it. Adding honey or some fruit juices, such as orange juice or sweet lime juice, may help you digest milk more quickly.
Also, many people add candy sugar or brown sugar to their milk, because these types of sugar are much better options than white sugar. It is also recommended to add a few crushed almonds or raisins to your milk because they will help you digest milk more easily.
It is known that drinking milk, especially at night, may cause gas and bloating in some people. As we have already said, fruit juices, almonds and honey can help in most cases. But, if you still have gases after drinking milk, you can add pieces of ginger or ginger powder and boil milk with these ingredients.
We will give you two delicious recipes to make your milk beverage that you can drink before bed. If you want to sleep well, we recommend you to mix a cup of milk with a cup of water and to boil this mixture. Add a teaspoon of fresh ginger and 3-4 cardamoms and boil it on low heat for about 5 minutes. When you remove this mixture from the heat, you can mix in a ½ teaspoon of clarified butter before drinking it.
One more way to make a tasty milk beverage is to boil milk with 2 teaspoons of clarified butter or ½ teaspoon of grated nutmeg and ½ teaspoon of coriander powder. This way you will get a beverage that will provide you a calm sleep and also improve your digestion.
When Should You Avoid Drinking Milk?
Although milk is very healthy, there are some conditions when you should avoid it. If you suffer from coughing, asthma or if you have problems with digestion and stomach aches you should avoid drinking milk.
Also, it is not recommended to drink milk if you have diarrhea. Milk will worsen your condition, especially if you drink it at night. In such cases experts usually recommend drinking only buttermilk.
There is also a cow’s milk allergy that presents an adverse reaction to some of milk proteins. If you are allergic to lactose, you should drink lactose-free varieties of milk.
As you have seen in this article, milk is one of the healthiest foods on the planet. This dairy product is necessary for proper functioning of your body. It contains all nutrients that your body needs. The best time to drink milk is in the morning and before bedtime. There are many reasons why you should drink milk before going to bed.
As we have already said, milk will improve your sleep quality and you will sleep better. Also, you will wake up fresh and full of energy. A glass of milk before bed will also improve your digestion.
As you can see, there are many reasons why you should include milk in your evening routine. But, the most important is not to exceed the amount of your daily recommended calorie intake. We hope you have enjoyed this article and you have learned something about milk that you didn’t know.
Also, we hope you will include milk in your diet. Regardless of whether you drink milk in the morning or before bed, it will improve your overall health.