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All You Need To Know About Milk

All You Need To Know About Milk

Brief History of Milk

The introduction of milk can be traced to as far back as 10,000 years ago where Neolithic farmers discovered that milking cattle can help to provide sustenance to the human population. The pasteurized milk that so many people have grown to love was developed in 1864 and only mandated by the Food and Drug Administration (FDA) in 1987. Three years later, the FDA approved the use of genetically modified milk. The next monumental event came in 2008 when cloned milk was legally accepted for public distribution.

The global production of milk can be categorized into five distinct sources: Cattle, Buffaloes, Goats, Sheep, and Camels. Milk produced from cattle commands staggering 85% of the global milk industry while buffaloes are responsible for a tenth of the global milk production. The remaining slice of the pie is split among goats, sheep, and camels.

Modern Societys Perception of Milk

Ever since bottled milk first appeared in 1884, many countries have dived into the market and starting producing their own brands of milk. India currently tops the list of milk producers, with roughly one-fifth of the global milk volume originating from the country. The United States ranks 2nd, holding a 12% share of the market. The rest of the milk production is divided among the other countries with notable mentions to the following:

  • China

  • Brazil

  • France

  • Germany

  • New Zealand

  • Russia

The general demand for milk has also increased tremendously over the past 3 decades. This is evident from the statistics that clearly exhibit a rise in global milk production. From 1983 to 2003, the worlds milk industry has increased supply by 50%. Impressively, the Asian region recorded a dramatic increase in milk production from 80 million tons to 270 million tons within the same period.

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Facts About Milk Consumption

Distribution of Milk

The importance of milk can be witnessed in its influence on dairy products. Surprisingly, only 40% of the total milk production is set aside for fresh milk and its variations. Half of the total market proportion is reserved for cheese, butter and ghee products. The leftover portion is then split among skimmed and whole milk powder.

Raw Milk or Pasteurized Milk?

The debate between advocates of raw milk and traditionalists who strongly believe in pasteurized milk have been raging on for decades. Their arguments are intensively focused on the health benefits or consequences that are attached to the quality of milk. For instance, people who prefer raw milk believe that it contains natural elements that help to reinforce the immune system and ward off pathogens.

Studies have also backed their claim that raw milk helps to prevent asthma and allergies. Additionally, they hold the opinion that pasteurized milk loses vital nutritional value throughout its production process. Nevertheless, these claims are strongly objected by their counter-parties.

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    Helps to Strengthen Bones

    The most common health benefit associated with milk consumption is its ability to strengthen the bones. This scientific fact cannot be disputed as the high calcium content have been proved to aid in building stronger bones. A lesser known health benefit is that milk helps to promote better skin condition and can fight against the effects of sun exposure. For those who prefer to drink almond milk, this advantage is more evident as it contains higher levels of vitamin E and antioxidant properties that help to build a healthier skin foundation.

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    The Effects of Lactose Intolerance

    The process of packaging milk from the moment it is milked from a cow takes only 2 days before it reaches supermarket aisles. The nutrients derived from an 8-ounce glass of milk is comparable to 12 servings of whole grains, 6 servings of legumes or 10 servings of raw spinach. Unfortunately, roughly 29 million Americans are lactose intolerant and unable to consume any dairy products, thus losing out on this health benefit. Interestingly, 85% of these people can withstand consuming raw milk. Alternatively, lactose-free milk products are also available for them.

    Flavoured Milk

    Some people might express their reluctance to drink natural-flavoured milk. They require some excitement for their taste buds to thoroughly enjoy the beverage. This need for flavour is more pronounced rife amongst the younger generations. This is why chocolate milk is one of the best-selling milk products. In fact, a study has shown that when chocolate milk is removed from cafeterias, total milk consumption dropped by 35%.

    Health-Milk-Facts

      Genetically Modified Milk

      As mentioned above, genetically modified milk was only approved by the FDA in the early 1990s. Roughly 1 in every 5 cows has been injected with rBGH to increase their production of milk. Unfortunately, milk produced by genetically modified cows does not need to be labelled and neither are they separated from the other milk products.

      However, this procedure is unique to the United States as all European countries, Canada, Australia, New Zealand and Japan have banned the use of rBGH to increase milk production. This is due to the elevated levels of a hormone known as Insulin Growth Factor-1, which consequently increases the risk of cancers.

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      Increases Risk of Cancer

      It is given that milk from genetically modified cows present an increased risk of cancer. However, it should be noted that milk produced through the natural process also contains risk factors that can lead to the onset of cancer diseases. Studies have shown guys who consume at least 2 servings of milk daily exhibit an increased 34% risk of developing prostate cancer. On the other hand, the lactose content of milk also escalated the risk of ovarian cancer in women.

      Conclusion

      As part of the individual body maintenance process, it is essential to be aware of what is fed into the body and the characteristics that these food items possess. Generally, the public holds a positive perception towards consuming milk due to the host of health benefits that it provides. Nonetheless, consumers should also be warned of the threat of genetically modified milk and the health consequences of excessive milk consumption.

      References

      https://www.consumerhealthdigest.com/health-news/milk-increases-risk-of-cancer-and-death-in-women.html

      http://www.webmd.com/digestive-disorders/tc/lactose-intolerance-topic-overview

      http://www.lifehack.org/articles/lifestyle/benefits-almond-milk.html

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      Featured photo credit: Shutterstock via shutterstock.com

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      Last Updated on August 15, 2018

      7 Amazing Things That Will Happen When You Do Plank Every Day

      7 Amazing Things That Will Happen When You Do Plank Every Day

      Bodyweight exercises are gaining ground in the fitness world due to the practicality and simplicity of getting in shape using your own body weight. Planks are one form of bodyweight exercises that will never go out of fashion. Planks are one of the most effective exercises you can do. Why? Because they require a small time investment on your part, and offer the chance to achieve substantial results in a relatively short span of time.

      Video Summary

      Why is it important to train up our core strength?

      There are numerous sites and blogs which detail ways to build your core muscles or core strength. Often though, these sites neglect to explain what your core muscles actually are, and why building them is important.

      This is quite surprising, as core muscles are quite easy to explain. Your core muscles are a series of muscles in your midsection, and are used in most forms of movement. Though they aren’t housed in your arms or legs, your core muscles can help transfer force from one limb to another, or are used in addition to muscles in your arms or legs to increase their effectiveness. As such a strong core will make a big improvement on your ability to move and exercise further.

      Also they are great for helping other muscles in your midsection such as your abdominal muscles. Your abdominal muscles are important for supporting your back and spinal column, and as such are important aids in preventing injuries. However for them to be most effective you need to spend a lot of time developing your core muscles.

      In short, planking exercises can make a huge improvement in your muscles down your whole body. Making them a hugely effective exercise to perform.

      One Exercise, multiple benefits

      There are few forms of exercise as effective at building your core as planking exercises. However, planking exercises benefit far more than just your core strength.

      By holding yourself in the position for a planking exercise, you’ll notice that your biceps, neck, and shoulder muscles are also being tested and strained. This this encouraging their buildup and development. This is great news if you like to do press ups, developed shoulder muscles will have a big impact on your press up performance.

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      When planking, you are holding yourself up through your arms and biceps and so by holding a planking position, your arm muscles are being toned and developed. Making planking a great alternative exercise to other forms of bicep developing exercises.

      Moving down your midsection, successful plank exercises actually develop the muscles in your butt! These muscles tend to be ignored by a lot of exercises, so this is another great benefit of plank exercises.

      In much the same way as you develop your biceps and arm muscles, holding the planking position helps develop the muscles in your thighs too.

      What is even better is that planking exercises don’t take much time at all. In fact you should probably only spend about ten minutes max per day in the planking exercise.

      What will happen when you start doing planks every day

        1. You’ll improve core definition and performance: 

        Planks are an ideal exercise for the abdominal muscles exactly because they engage all major core muscle groups including the transverse abdominus, the rectus abdominusthe external oblique muscle, and the glutes. The importance of strengthening each muscle group cannot be underestimated either, for all of these groups serve their own purpose. If you strengthen these muscle groups you will notice:

        • Transverse abdominis: increased ability to lift heavier weights.
        • Rectus adbominis: improved sports performance, particularly with jumping. This muscle group is also responsible for giving you the renowned six pack look.
        • Oblique muscles: improved capacity for stable side-bending and waist-twisting
        • Glutes: a supported back and a strong, shapely booty.

        2. You’ll decrease your risk of injury in the back and spinal column

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          Doing planks is a type of exercise that allow you to build muscle while also making sure that you are not putting too much pressure on your spine or hips. According to the American Council on Exercise, doing planks regularly not only significantly reduces back pain but it also strengthens your muscles and ensures a strong support for your entire back, especially in the areas around your upper back.

          Check out this article if you would like to find out about how doing planks on different surfaces can impact the effectiveness of this exercise in strengthening your core.

          3. You’ll experience an increased boost to your overall metabolism

            Planking is an excellent way of challenging your entire body because doing them every day will burn more calories than other traditional abdominal exercises, such as crunches or sit-ups. The muscles you strengthen by doing this exercise on a day-to-day basis will ensure that you burn more energy even when sedentary. This is especially important if you are spending the majority of your day sitting in front of a computer. Also, making it a daily 10- to 1 minute home exercise before or after work will not only provide an enhanced metabolic rate but it will also ensure that that metabolic rate remains high all day long, (yes, even while you are asleep).

            4. You’ll significantly improve your posture

              Planking exercises have a great impact and improvement on your posture. This is great news as a strong posture brings with it a huge number of fantastic benefits .

              A good posture keeps your bones and joins in the correct alignment which means both your bones and joints will be better maintained and more healthy, but also means the overall effectiveness of your muscles will be improved.

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              A good posture will ensure your back or spine is in the correct position and so you will suffer less back pain.

              On top of everything, someone with good posture looks better, healthier, and more confident.

              5. You’ll improve overall balance

                Have you ever felt that when you tried standing on one leg, you couldn’t stand up straight for more than a couple of seconds? It’s not because you were drunk- unless you happened to be at the time!-  but rather, it’s because your abdominal muscles weren’t strong enough to give you the balance you needed. Through improving your balance by doing side planks and planks with extensions you will boost your performance in every kind of sporting activity.

                6. You’ll become more flexible than ever before

                  Flexibility is a key benefit of doing planks regularly, for this form of exercise expands and stretches all your posterior muscle groups – shouldersshoulder blades, and collarbone – while also stretching your hamstrings, arches of your feet, and toes. With a side plank added in to the mix, you can also work on your oblique muscles. This will provide you with further benefits when it comes to hyper-extending your toes, a movement that is crucial for supporting your body’s weight.

                  7. You’ll witness mental benefits

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                    Plank exercises have a particular effect on our nerves, making them an excellent means of improving overall mood. How? Well, they stretch out muscle groups that contribute to stress and tension in the body. Just think about it: you are sitting in your chair, at home or at work, all day long; your thigh muscles get tight, your legs get heavy due to being bent for several hours; and tension develops in your shoulders due to being forced to slump forward all day. These are all circumstances that put too stress on the muscles and nerves. The good news is that planks not only calm your brain, but they can also treat anxiety and symptoms of depression– but only if you make it part of your daily routine.

                    How to hold a plank position

                    1. Get into pushup position on the floor.
                    2. Now bend your elbows 90 degrees and rest your weight on your forearms.
                    3. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
                    4. Your head is relaxed and you should be looking at the floor.
                    5. Hold the position for as long as you can.
                    6. Remember to breathe. Inhale and exhale slowly and steadily.
                    7. When your form begins to suffer, pull the plug. You’re only benefiting from the plank by actually doing the plank.

                    Watch the video if you have any doubt!

                    Here is a great infographic that shows the best plank variation exercises to evenly target all abdominal muscle groups:

                      How to improve your plank time gradually

                      1. Start with the easier variation if needed. You can start with a bent-knee plank if you can’t perform a regular plank yet. If you can hold a plank for more than two minutes with ease, you can move on to these tougher variations.
                      2. Practise every day. Space your planking exercise throughout the day and do 3-4 times every day. Try to hold the position 10 seconds longer each time.
                      3. Perform other body-weight exercises at the same time. Push-up and squat will improve your core strength too.

                      Are you ready to devote 5-10 minutes of your day, every day, to stay fit, healthy and, most importantly, strong as a bull? Then jump in and make doing plank exercises a part of your life.

                      Who Should Be Cautious Doing The Plank?

                      You need to be cautious doing Planking exercises if any of these risks apply to you:

                      • Prolapse
                      • After prolapse surgery
                      • Pelvic pain conditions
                      • Weak or poorly functioning pelvic floor muscles
                      • Previous childbirth
                      • Overweight

                      Choose an alternative pelvic floor abdominal exercise or consult your doctor before performing plank regularly.

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