We've all been taught that milk and dairy is good for your bones and most of us think this is true. I mean how can you not? The government said it's good for you, it's advertised all over the place, of course celebrities promote it. But being the relentlessly, sometimes annoyingly inquisitive person that I am, I've dug a little deeper to find out whether milk really prevents osteoporosis and hip fractures like it's claimed to do? Does it make it worse? Let's see what the science says.
Would you believe me if I said that high milk intake actually increases risk for bone fractures and death? Well don't take it from me, take it from the British Medical Journal, in a study following over 100,000 women and men for more than 20 years. This aligns with previous studies that also found no protective effects of increased milk consumption on risk of having fractures.
Women who drank three or more glasses of milk per day had a 60% high risk of hip fracture and 16% higher risk for bone fracture in general, and men had a 10% higher risk of dying.
Not only that, for each glass of milk consumed, the women had a higher risk of all mortality death (which means dying from all possible causes) by 15%, death from heart disease by also by 15%, and from cancer by 7%.
Bone health might be very important to you, especially if you are an Asian female like myself, who's even more predisposed to having osteoporosis... So now that we've learned that drinking milk does not protect your bones, and may actually do the opposite, what can we do about it?
- First, get upset at all the years of being lied to (Just kidding, but not really, our health is nothing to kid about)
- Next, make sure to eat plenty of calcium rich plant foods like dark leafy greens and legumes
- Consider taking a vitamin D3 supplement if you don't get a lot of sunlight
- Weight training! I am a firm advocate of girls lifting weights. It helps build muscle and strong bones. You know what they say, use it or lose it!
- Lastly, tell your friends and the women in your life about this video
Now I want to hear from you. What did you learn? Were you surprised by this at all? What do you eat or do for bone health? Leave me your thoughts below and make sure to subscribe for more life-saving nutrition tips!