"Milk. It does a body good," according to the Dairy Farmers of America. This is a controversial topic, with strong opinions and research on both sides. Many influences insist that milk helps build strong bones. Dairy has been a part of the four food groups and the food pyramid; doctors tell men, women, and children to drink milk to get more calcium; and even the "heroes" of today are seen with milk mustaches, touting the glories of milk. When you look deeper, you'll find that a lot of evidence says otherwise. Milk, may not do a body good. In fact, it may just be a major contributor to osteoporosis.
Milk is Foreign to the Human Body
The common belief is that because milk contains calcium and vitamin D, it is good for building strong bones. While calcium and vitamin D do help to build strong bones, it's not certain if the calcium and vitamin D in milk even reach the bones. Cow's milk wasn't present when human DNA was formed, and therefore is foreign to the body and harmful. According to Robert Cohen, author of the 1997 book "Milk, the Deadly Poison," milk has been firmly linked to numerous diseases, including eczema, ear infections, anemia, high cholesterol, high blood pressure, heart disease, inflammation and gastric disease.
Milk and Acid/Alkaline Balance
Due to the acidic nature of milk and other dairy products, they increase the net acid load on the body, causing the bones to lose calcium and prohibiting any calcium that is in milk from being absorbed. According to Dr. Michael Colgan, a researcher in the fields of nutrition and exercise, acidic foods cause bones to leach calcium and the kidneys to expel calcium. Alkaline foods cause the body to absorb calcium. By this reasoning, there is no way milk can protect your bones. Your kidneys are just not designed to handle all the acid in our food today, and because of it, the bones suffer.
Claims and Advertising Exceed the Benefits
Advertising is powerful, whether it's right or wrong. Soon after World War II, ads began to appear portraying soldiers with the same milk mustaches we see today. It's been an amazing ad campaign for the National Dairy Council. Instead of soldiers, today advertisers use Dara Torres, Matt Hasselbeck, Serena Williams or Taylor Swift. All household names, all young and healthy, all perfectly positioned to sell milk and its benefits. The problem is that the claims of health benefits far exceed the actual benefits.
Good Sources of Calcium
Fortunately, there are very good sources of calcium other than milk. The best sources for absorbable calcium are dark leafy vegetables. Spinach contains twice the amount of calcium as cheese and cottage cheese. Other great sources are sardines, tofu, sesame seeds, nuts, dried fruit, okra and curly kale. See EllensKitchen.com, "Non-Dairy Sources of Calcium." The idea is to create an alkaline environment inside the body so that the calcium in your diet can be absorbed.
Real Food and Exercise
Unfortunately, food today is not the same as it was 50 to 100 years ago. It's become too processed, too salty, too refined, and therefore too acidic. In order to build strong bones, you've got to give your body the right foods. Dairy may be okay in small amounts, but do not make it a major part of your diet, and certainly don't look to milk to make your bones strong. You've got to eat alkaline foods, avoid acidic foods as much as possible and engage in weight-bearing exercise. Your bones are living tissue, and with this combination they can get stronger and support you throughout your life.
References
- "Nutrition for Champions"; Dr. Michael Colgan; 2007
- "Milk, the Deadly Poison"; Robert Cohen; 1997
- Ellen's Kitchen: Non-Dairy Sources of Calcium
