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Does Dairy Really Do a Body Good?
Did you know that the average Canadian consumes just under a pound of dairy products per day? Yet one in four Canadian women and one in eight Canadian men will suffer from osteoporosis by the age of fifty. Second, the five countries in the world that have the highest dairy consuming societies also have the five highest levels of osteoporosis. Why do you think this is?
Let’s first look at how bone is created in your body. There are two types of bone cells that are essential for proper bone growth, osteoblasts and osteoclasts. Osteoclasts break down and destroy old, diseased and dying bone cells. They resorb dying cells and excrete them from your system. Osteoblasts, on the other hand, promote the growth of bone cells – they build new cells to replace old ones. A good balance of osteoclasts and osteoblasts is what keeps your bones strong.
Prescription drugs such as Boniva or Fosamax actually destroy osteoclasts, leading to an imbalance of these essential cells. As a result, resorption of dying cells does not occur and osteoblasts build new bone cells on top of unhealthy bone matrix.
Contrary to what sources from Osteoporosis Canada, the Dairy Council of Canada and Canada’s Food Guide say, dairy products are not a good way to get your daily calcium intake. Yes, it is rich in calcium. However, your body does not absorb calcium properly for you to benefit from. So why are we continually told that dairy is the answer to our bone health questions?
Let’s look at the facts.
- Humans are the only mammals that choose to drink another mammal’s milk. A cow’s milk is genetically perfectly engineered in fat, carbohydrates and nutrients for a baby cow, not for humans.
- The amount of calcium absorbed by the milk is less than 10% of the initial amount
- In 1988, the Journal of Clinical Nutrition reported that calcium excretion and increased bone loss are directly proportional to the amount of animal protein and individual consumption. Animal protein is very high in sulfur, which causes our kidneys to excrete calcium out of our bones and into the blood.
Part of the problem is that due to a fantastic marketing strategy by the Dairy Council of Canada and years of misinformation from the healthcare system, most Canadians think calcium is the answer to healthy bone. That couldn’t be further from the truth. Calcium is important, but it’s only one piece of the puzzle.
- Vitamin D – Vitamin D is essential to your health and comes naturally from the sun. During the winter months, however, it can be difficult to get enough sunlight and so we need to supplement with vitamin D. This will help your bone health by preventing them from becoming brittle and it will help the intestines to absorb some calcium than your body intake.
- weight exercises – It’s not about walking or swimming every day, it’s about building strong muscles and bones at the same time by lifting weights. Gaining strength through a simple upper and lower body workout will force your osteoblasts to build healthy new bone cells.
- Omega-3 fatty acids – These fatty acids come in the form of fish oil and flaxseed oil – not vegetable oils. Omega 3s will help build proper bone matrix.
- Calcium – This is still important but there are far better sources than dairy. Spinach, almonds, broccoli, leafy greens, salmon, and black peas are all great sources and of course they contain other nutrients that benefit your overall health.
- Other nutrients – Other nutrients involved include magnesium, iron, manganese, phosphorus, potassium, vitamin C, vitamin K, zinc, etc.
As you can see, simply saying that calcium is the answer to your bone health is a step, but way too small. A diet rich in organic and locally grown vegetables, fruits and proteins will meet your nutrient needs and where you are lacking in certain nutrients, supplementation can compensate for this. Visit your local health food store for advice on finding a quality supplement for vitamin D, fish oils, calcium, magnesium, vitamin C, etc.
Do you still think you want your milk every morning? Let’s look at some alternatives. There are options for people who still want this in their diet – nut milks, rice milks and oat milks are all great alternatives as they can quench that dairy craving.
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