Advertising
Advertising

Drinking Milk For Strong Bones? Here’s Why You Should Stop Believing This Myth Today

Drinking Milk For Strong Bones? Here’s Why You Should Stop Believing This Myth Today

When we think about the benefits of milk we immediately think of bones and teeth. Children are encouraged to drink more to promote healthy bone and teeth growth while women are told to drink more to ward off osteoporosis. But is drinking milk actually as healthy for our bones as we’ve always thought?

study found that countries with the highest dairy consumption, which includes most of the Western world, have the highest rates of osteoporosis. So if milk is so good for our bones, then why are more people who consume dairy products suffering from bone fracture incidence? This offers a contradiction that seems to show drinking calcium-rich milk may not be as great for our bone health than we originally thought.

The Problem With Milk #1: Animal Protein

Yes, milk is packed full of calcium but the problem lies with the fact that it’s animal protein. When our bodies digest animal protein, it acidifies the sensitive pH level and since our body is continuously keeping an optimal balance, it triggers a biological correction and works to get it back on track.

Advertising

The problem is that calcium is a great acid neutraliser so our body takes the calcium from the bones in order to keep the pH level balanced. So ironically, we drink milk to get calcium which then causes the calcium contained in our bones being taken out to lessen the acidity: drinking milk is actually depleting our calcium reserves rather than adding to it.

The Problem With Milk #2: Pasteurisation Process

Cow’s milk is obviously designed for calves and for us humans to be able to digest it efficiently, it needs to go through a pasteurisation process which involves applying heat to destroy pathogens in food, in order to kill disease-carrying germs and preventing milk from going sour too early.

The problem with pasteurisation is the process also destroys the goodness in milk including the probiotics, vitamin C, iodine and enzymes needed to allow the body to absorb calcium. As a result, the milk we drink whether it’s whole, 1%, 2% or skimmed, all go through this process and ends up in our stores.

Advertising

The Research

Many scientific studies back up the claims that drinking milk is actually detrimental to our bone health. They are, in fact, starting to outweigh the number of studies that say milk helps to reduce bone fractures and conditions like osteoporosis.

The 12 year-long Harvard Nurses’ Health Study based on nearly 78,000 women showed those between the ages of 34 and 59 who consumed calcium through milk and other dairy products broke more bones than those who rarely drank milk.

The authors of the study comment that ““These data do not support the hypothesis that higher consumption of milk or other food sources of calcium by adult women protects against hip or forearm fractures.” 

Advertising

Another long-term study from Sweden involved following 61,433 women and 45,339 men between 11 and 20 years for bone health and dietary habits. They also found there was no link between increased milk consumption and lower risk of bone fracture – instead it was the opposite. They did hint that low-lactose fermented milk products such as yoghurt and cheese didn’t have such a detrimental effect on bone health as drinking milk.

Calcium-Rich Alternative Foods

The best route to take for your bone health is to not only eat calcium-rich foods but also alkaline-rich foods to make sure the acidity levels in your body don’t interfere with the calcium already present in the bones.

Calcium-rich foods include:

Advertising

  • Broccoli (86 milligrams in 2 cups raw)
  • Dark green, leafy vegetables such as kale (101 milligrams in 1 cup raw, chopped)
  • Almonds (75 milligrams per ounce (about 23 whole almonds)
  • Bok Choy (74 milligrams per 1 cup shredded)
  • Figs (121 milligrams per 1/2 cup dried) 
  • Sardines (351 milligrams in one 3.75-ounce can)
  • Tofu (434 milligrams per half cup)

Many cereals and other food products are fortified with calcium which can be a great addition to your diet.

Alkaline-rich foods include: garlic, spinach, broccoli, carrots, lettuce, green beans, beetroot, courgette (zucchini), grapes, apples, kiwi fruit, berries, blackcurrants, figs and dates.

Featured photo credit: stock.tookapic.com via pexels.com

More by this author

Jenny Marchal

A passionate writer who loves sharing about positive psychology.

How to Be More Knowledgeable Science Says Guitar Players’ Brains Are Different From Others’ Success In Reaching Goals Is Determined By Mindset How to Save a Bunch of Money Easily With This Simple Challenge 11 Killer Ways To Get Rid Of Roaches Without Harming You

Trending in Food and Drink

1 27 Healthy Pressure Cooker Meals (with Easy Recipes) 2 15 Easy-to-Make Crockpot Freezer Meals for Busy Nights 3 5 Savory Ice-Cream Sandwiches Every Dessert Lover Can’t Miss 4 8 Hearty Soups That Will Surely Keep You Warm This Fall 5 8 Mouth-Watering Turkey Stuffing Recipes For Thanksgiving

Read Next

Advertising
Advertising
Advertising

Last Updated on November 11, 2019

How to Improve Memory and Boost Your Brainpower

How to Improve Memory and Boost Your Brainpower

Have you ever noticed that some people are able to effortlessly remember even the most mundane details and quickly comprehend new things? Well, you can too!

To unlock the full potential of your brain, you need to keep it active and acute. Wasting time on your couch watching mindless television shows or scrolling through facebook is not going to help.

Besides getting out flashcards, what can you do to help remember things better and learn new things more quickly? Check out these 10 effective ways on how to improve memory:

1. Exercise and Get Your Body Moving

Exercising doesn’t just exercise the body, it also helps to exercise your brain. Obesity and the myriad of diseases that eventually set in as a result of being overweight can cause serious harm to the brain.

Furthermore, without regular exercise, plaque starts to build up in your arteries, and your blood vessels begin to lose the ability to effectively pump blood. Plaque buildup leads to heart attacks and it also reduces the amount of oxygen and nutrients that your blood carries to your brain. When the nutrients don’t make it there, the brain’s ability to function is compromised.

To prevent this from happening, make sure you get moving every day. Even if it’s just a brisk walk, it’ll help you maintain and increase your mental acuity. Brisk walking, swimming and dancing are all excellent activities. Take a look at these 5 Ways to Find Time for Exercise.

Advertising

2. Eliminate Stressors and Seek Help If You’re Depressed

Anything that causes you major stress, like anger or anxiety, will in time begin to eat away the parts of your brain that are responsible for memory. Amongst the most brain-damaging stressors is depression, which is actually often misdiagnosed a a memory problem since one of its primary symptoms is the inability to concentrate.

If you can’t concentrate, then you might feel like you are constantly forgetting things. Depression increases the levels of cortisol in your bloodstream which elevates the cortisol levels in the brain. Doctors have found that increased cortisol diminishes certain areas of the brain, especially the hippocampus which is where short-term memories are stored.

Prolonged depression can thus destroy your brain’s ability to remember anything new. Seek professional help to combat your depression – your brain will thank you.

3. Get a Good Night’s Sleep and Take Naps

Getting a consistent 7 to 8 hours of sleep each night will increase your memory. During sleep, the brain firms up memories of recently acquired information.

Getting enough sleep will help you get through the full spectrum of nocturnal cycles that are essential to optimal brain and body functioning during the waking hours. Taking a nap throughout the day, especially after learning something new, can also help you to retain those memories as well as recharge your brain and keep it sharper longer.

4. Feed Your Brain

Fifty to sixty percent of the brain’s overall weight is pure fat, which is used to insulate its billions of nerve cells. The better insulated a cell is, the faster it can send messages and the quicker you will be thinking.

Advertising

This is precisely why parents are advised to feed their young children whole milk and to restrict dieting – their brains’ need fat to grow and work properly. Skimping on fats can be devastating even to the adult brain.

Thus, eating foods that contain a healthy mix of fats is vital for long-term memory. Some excellent food choices include fish (especially anchovies, mackerel and wild salmon) and dark leafy green vegetables. Here’re more brain food choices: 12 Foods that Can Improve Your Brain Power

Deep-fried foods obviously contain fat but their lack of nutritional value is not going to help your brain or your body, so think healthy foods and fats.

5. Eat Breakfast and Make Sure It Includes an Egg

According to Larry McCleary, M.D., author of  The Brain Trust Program, an egg is the ideal breakfast. Eggs contain B vitamins which help nerve cells to burn glucose, antioxidants that protect neurons against damage; and omega-3 fatty acids that keep nerve cells firing at optimal speed.

Other foods to add to your breakfast include fruits, veggies and lean proteins. Avoid trans fats and high fructose corn syrup. Trans fats diminish the brain cells’ ability to communicate with each other and HFCS can actually shrink the brain by damaging cells.

Having a healthy breakfast in the morning has been shown to improve performance throughout the day. If you’re too busy to have a healthy breakfast, this maybe just right for you: 33 Quick And Healthy Breakfasts For Busy Mornings

Advertising

6. Write it Down

If there’s something you want to remember, writing it down can help.

It may sound like a no-brainer, but do you really know why? Writing it down creates oxygenated blood flow to areas of your brain that a responsible for your memories and literally exercises those parts of it. Here’s How Writing Things Down Can Change Your Life.

You can start a journal, write yourself emails or even start keeping a blog – all of these activities will help to improve your capacity to remember and memorize information.

7. Listen to Music

Research shows that certain types of music are very helpful in recalling memories. Information that is learned while listening to a particular song or collection can often be recalled by thinking of the song or “playing” it mentally. Songs and music can serve as cues for pulling up particular memories.

8. Visual Concepts

In order to remember things, many people need to visualize the information they are studying.

Pay attention to photographers, charts and other graphics that might appear in your textbook; or if you’re not studying a book, try to pull up a mental image of what it is you are trying to remember. It might also help to draw your own charts or figures, or utilize colors and highlighters to group related ideas in your notes.

Advertising

Here, you can learn How to Become a Person Who Can Visualize Results.

9. Teach Someone Else

Reading material out loud has been shown to significantly improve memory of the material. Expanding further upon this idea is the fact that psychologists and educators have found that by having students teach new concepts to others, it helps to enhance understanding and recall.

Teach new concepts and information to a friend or study partner, and you’ll find you remember the information a lot better.

10. Do Crossword Puzzles, Read or Play Cards

Studies have shown that doing crossword puzzles, read or play cards on a daily basis not only keep your brain active but also help to delay memory loss, especially in those who develop dementia.

So pick up the daily newspaper and work on that crossword puzzle, read a book or enjoy a game of solitaire.

Pick one to two of these tips first and start applying them to your everyday life. Very soon you’ll find yourself having better memories and a clearer head!

More About Boosting Memory

Featured photo credit: Pexels via pexels.com

Read Next