Is milk an essential part of your diet?

Milk has long been advertised as an essential component of a healthy diet. Children are taught to drink 'three glasses of milk a day' by parents believing that this is best practice for healthy bone formation. Is this true?

My simple answer is no. Milk is a highly processed food which causes much concern. Humans are the only mammal that drinks milk beyond breastfeeding - and the only mammal that drinks the milk of another animal. When you think about this, does it make sense that we NEED 3 glasses a day? How are all the other mammals healthy?

Here are some reasons why you should rethink your milk consumption:

• The countries that drink the least amount of milk have lower rates of osteoporosis
• There may be a link between milk and cancer, in particular ovarian and prostate
• Milk could potentially be one of the causes of childhood obesity
• Many people are sensitive to milk! As we age our body naturally decreases its ability to digest milk. Children with milk sensitivities may have an impaired immune system and so they are constantly prone to ear and upper respiratory infections.

My recommendations:

• Everything in moderation. Many people are ok with small amounts of milk in their diet. When buying milk I always promote buying it organic just to make sure that it is hormone and antibiotic free.
• Try different kinds of milk. Almond and rice milk are great options for smoothies and cereal. They taste great and they are also fortified with calcium.

What about your bones. There's a lot you can do for your bones beyond the calcium found solely in milk. Tips for healthy bones are:

• Eat calcium rich whole foods. These include: Fresh, dark-green vegetables like spinach, kale, turnips, and collard greens; Dry beans; Sesame seeds and almonds; Wild salmon and sardines; Rhubarb & Okra
• Increase magnesium levels. Magnesium helps make your calcium more soluble - it helps your calcium work better. Magnesium is just as important as calcium in regards to bone health.
• Get vitamin D. This vitamin is essential for overall health. In the summer it's best to simply be outside for min 20 minutes for the day. In the winter, it is best to supplement with vitamin D (a safe dose would be 2,000 IU/day)
• Healthy fats. Omega 3 essential fatty acids are great at reducing inflammation and increasing bone strength. Most people should consider supplementing with a high quality fish oil.
• Exercise. Exercise is the key to bone density, in particular weight-bearing exercise. Exercising at the time of puberty can set you up for a lifetime of healthy bones.

Yours in health,

Sarah Oulahen HBHSc, ND