Women over the age of 50 are at higher risk of developing bone diseases. During the menopause, women can lose bone stores of calcium which is a risk factor for fractures.
In postmenopausal women and older people, several studies have shown that increasing milk slows the rate of bone loss. As we age, milk and other dairy foods add nutritional value to our diets. Their soft, smooth texture makes them suitable for older adults with dental or swallowing issues. Symptoms typically begin in the first few months of life and can include immediate breathing and swelling symptoms through to skin rashes and eczema, vomiting, diarrhoea and abdominal pain.
Most children outgrow milk allergy by five years of age. Milk allergy in older children and adults is fairly rare. More people suffer an intolerance to lactose, the sugar present in dairy products. Lactose intolerance may occur temporarily in both children and adults after a bout of gastroenteritis.
Symptoms include diarrhoea, bloating and discomfort. The only treatment is to limit or avoid dietary lactose. Lactose-free milk and yoghurt should help those with a lactose intolerance and still provide the nutritional benefits of dairy.
A huge range of milk alternatives are available in the supermarket. These include soya, oat, hemp, rice and a range of nut milks like almond, hazelnut, coconut and cashew. Apart from soya, plant-based alternatives tend to be much lower in protein and all will be low in calcium.
Humans are able to produce their own milk for their offspring, just like any other mammal. However, they are only able to produce milk up till a certain point after birth usually a year. In fact, most people naturally stop producing the digestive enzyme responsible for breaking down milk sugar in adulthood lactose intolerance.
Hence, it can be argued that dairy is unnatural for adults to consume as most people cannot digest it properly. Before the first agricultural revolution about 10, years ago, almost nobody drank milk. The first people to drink milk regularly were the early farmers in Western Europe. They were some of the first people to live with domesticated farm animals, including cows. Today, drinking milk is common practice in Europe and North America as people of these civilisations have adapted to be able to digest lactose well into adulthood.
These cultures have been consuming milk for thousands of years. Milk is embedded into their diets. You could argue that humans have indeed evolved to include dairy in their diets as lactose tolerance is a genetic trait. Whether or not dairy is natural to eat, it is still important to look at the actual benefits of having it in your diet.
Protein is one of the most important nutrients as it is required for normal bodily functions, such as repairing cells, muscle development and regulating the immune system. Dairy is one of the best sources of calcium you can get in your diet. The main mineral in your bones is calcium and consuming dairy can help improve the health of your bones.
A diet rich in calcium, combined with regular weight-bearing exercise, will lead to stronger bones and a lower likelihood of developing osteoporosis.
Dairy consumption has been associated with a lower risk of obesity in some studies. This is thought to be due to the effect of protein making you feel fuller so that you are less likely to overeat and exceed your daily calorie intake. CLA in milk is also able to accelerate weight loss as it helps break down fat and inhibits fat production. Early reports have also shown a link between increased intracellular levels of ionised calcium and improved fat metabolism.
Dairy is able to reduce your chances of developing type 2 diabetes. It is can also be a healthy option for those who are already diabetic. If the source of dairy has a low glycaemic index, it can be a good source of nutrients without affecting overall blood sugar control. Dairy can cause adverse reactions in some people if they cannot digest it. Additionally, excess consumption of dairy can lead to over nutrition, with excess calcium being especially unhealthy for you.
Lactase enzymes in the digestive system break down lactose into soluble molecules called glucose and galactose. For people with lactose intolerance, these enzymes are not produced by the body in adulthood. This prevents the lactose in milk from being digested, leading to gut symptoms such as bloating and abdominal pain. There have been some studies suggesting a link between dairy intake and acne breakouts.
However this finding has not been consistently proven, and the underlying mechanism is not clear. One theory is that dairy products stimulate the hormone insulin-like growth factor, IGF-1, which is associated with acne. However this appears to be related to the glycaemic load of the product more than its dairy component.
Other studies have found the milk protein lactoferrin can actually improve acne by decreasing sebum and exerting anti-inflammatory effects. As with anything, moderation is the key and calcium is no exception. Prolonged high levels of calcium in the blood can cause constipation, kidney stones , calcium deposition in the arteries and even kidney failure. The recommended amount of calcium per day is 1, mg for adults aged 19 — 50 years old around 3 cups of milk or equivalent , so there is no need to take supplements if you are getting adequate intake through your diet.
The healthiest dairy products come from cows that are grass-fed and raised on free-range farms. A healthy cow will produce more nutritious milk. Including fermented dairy products in your diet like yoghurt can offer probiotic benefits to your digestive system and reduce your chances of falling sick.
If you can afford it, opt for these types of dairy products. They can have just as many nutrients and as much protein content, but do be mindful of the sugar content, as some may have natural or artificial sweeteners added which may reduce their nutritional benefit. Some of these alternatives include:. What is the best milk for people with diabetes? Is there a link between acne and milk products? Summary of evidence.
Dougkas, A. Bones are living tissue, constantly in a state of renewal, so building and maintaining bones from childhood through to elderly age is important.
The key ingredients for strong bones for life include weight bearing exercise, calcium-rich foods such as milk, cheese and yoghurt, as well as vitamin D from safe sun exposure. Not looking after bones can increase the risk of osteoporosis, a disease where bones become brittle and are at high risk of fracture.
In Australia, osteoporosis affects one in two women and one in three men over the age of Bone health is determined by both genetics and lifestyle factors, and adopting a bone-friendly lifestyle at any age can help reduce the risk of osteoporosis.
Read more about how to build and maintain bones throughout your lifestages. Achieving dental health involves more than just the right oral hygiene. Healthy nutrition and eating habits also help to keep teeth healthy. Dairy foods have a specific role to play in dental health as they contain a unique combination of special anti-decay nutrients such as calcium, phosphorus and the protein, casein. Milk has been linked to reduced risk of cavities, making it a good drink choice between meals, and hard cheese has been linked to decreased risk of dental cavities and erosion.
The Australian Dental Association recommends eating a small piece of cheese after consuming sugary food or drink to help protect teeth and reduce the risk of tooth decay. Maintaining a healthy body weight is a matter of balancing the energy kilojoules from food taken in with the energy used kilojoules burned through daily activities or exercise.
When trying to lose weight through a calorie-controlled diet, studies show that including at least three serves of milk, yoghurt or cheese a day can help people lose more weight, more centimetres from the waist and more body fat compared to people who ate fewer serves of dairy foods.
It is well known that having protein after working out helps build lean muscle mass, but not all proteins are equally effective. Milk contains high-quality proteins that provide all the essential amino acids needed to build and maintain muscle mass. Casein is a slow-to-digest and slow-release protein which has been shown to reduce muscle breakdown.
0コメント