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Milk has been touted as a healthy drink for people of all ages, with recommended daily doses of one glass per day. But with the rise of alternative drinks such as soy and almond milk, is cow's milk still the best drink for maintaining strong bones?
Milk is Not as Beneficial as We Thought
In 1997, Harvard University conducted a study of 77,000 medical nurses over a 10-year period.
The results showed no significant difference in bone health between women who drank one or more glasses of milk per week compared to those who did not. However, in Sweden in 2014, results from a long-term study showed that cow's milk can actually be harmful to the body.
Contrary to popular belief, drinking one glass per day of cow's milk was linked to bone fractures and premature death. It's important to note that the results of these studies should be taken with a grain of salt, as everyone's body reacts differently to food and external factors.
The BBC has reported that milk may not necessarily be the cause of weak bones or other health problems. Thus, people who already suffer from fractures can safely drink milk and hope it will help them. It's also worth mentioning that people who drink yogurt and eat cheese are not at risk when it comes to bones, quite the opposite.
Supplements Can Be Valuable for Healthy Bones
It's important to consume enough calcium for strong bones, but relying solely on milk as the only source is not ideal. Bone development and the absence of osteoporosis depend on your overall body condition, not on the amount of milk you drink.
If you have any eating disorders, it's a good idea to address them. Additionally, make sure to consume enough vitamin D, avoid smoking and alcohol, have a balanced diet, and pay attention to calcium. "The National Academy of Sciences" recommends consuming 1,000 milligrams of calcium per day, which can be obtained from a variety of food sources such as almonds, leafy greens, and dairy products.
Taking supplements can also be helpful, but it's always best to consult with a doctor first. Milk has long been touted as a drink for strong bones, but the reality is more complex. While milk is an important source of calcium, relying solely on it to maintain healthy bones is not enough.
A balanced diet with plenty of calcium and other important nutrients, combined with regular exercise, is key to keeping bones strong and healthy.