Would drinking milk really translate into having stronger bones? The increased calcium intake would definitely take care of your weakening bones and osteoporosis. Calcium is a mineral you need to maintain strong bones and teeth, prevent blood clotting, regulate your heart’s rhythm, and get better transmission of nerve impulses. You can get calcium by eating foods such as the dark leafy greens, taking dietary health supplements, and drinking dairy products that contain the highest concentration per serving of highly absorbable calcium. However, recent studies found drinking large amounts of milk cannot protect men and women from bone fractures. In addition, it linked drinking three glasses of milk or more in a day to higher risk of death and cardiovascular disease.
How you develop osteoporosis
For a lot of people, bone production exceeds bone destruction until age 30. The destruction then typically exceeds production after 30. The osteoporosis is caused by an imbalance between bone building and bone destruction.
Most people lose bone as they age despite maintaining the recommended intake of calcium. Another group would suffer low bone mass. This means that achieving adequate calcium intake during the time when the bone is rapidly deposited provides an important foundation for your future.
There are several things that you can do to avoid getting the disease. You try to engage in weight bearing and muscle strengthening exercises regularly, such as strength training. If you do your fitness routines regularly, you are helping your bones to gain density throughout life.
You can do walking, jogging, weight lifting, swimming, hiking, and stair climbing. A variety of exercises are needed to keep your bones healthy and not caused stress. Exercises increase muscle strength and coordination, thus helps prevent fractures.
Get an adequate supply of Vitamin D, through diet, such as the green, leafy vegetables, or taking the supplement D3. You should take enough calcium so that your body does not need to borrow calcium from the bone.
Do not take too much preformed Vitamin A. It is recommended that individuals 19 to 50 take at least 1,000 mg a day while the individuals over 50 take at least 1,200 mg a day.
Milk = strong bones
In the US, when you say milk, it would mean strong bones. Normally, your body gets calcium from your diet, but the lack of it will make your body starts pulling calcium from your bones. This makes your bones weaker as you grow older.
The National Osteoporosis Foundation recommends you get at least 1,000 and 1,200 mg of calcium every day. Many factors affect bone health, such as the physical activity, genetics, and weight. A sedentary lifestyle can do more harm to your bone health.
Cut down on milk consumption
Studies advised to drink at least no more than a glass of milk in a day. An increase of about 10% risk of overall death has been noted when an individual drank three or more glasses a day.
Clinical research shows that dairy products give little or no benefit for bones. An article published in the Pediatrics 2005 reviewed the consumption of milk among children and found it did not improve the bone integrity.
Ways you can prevent osteoporosis
A good one alternative to reduce the risk of osteoporosis is to reduce the sodium intake in your diet. You can increase the intake of fruits and vegetables, such as kale, broccoli, and leafy green vegetables and beans.
Exercise is one of the most effective ways to increase bone density and decrease the risk of osteoporosis.
Make sure you receive Vitamin D in your diet and other sources to help dietary calcium absorption. A 5 to 15 minutes of sun exposure to the arms and legs or the hands, face, and arms can be enough to meet the body’s requirement of Vitamin D.
Bennington-Castro, J (2014). Does milk really help build strong bones?
Harvard T.H. Chan. Calcium and Milk: What’s best for your bones and health?
Health Concerns About Dairy Products (n.d.). PCRM Org.