Good Lifestyle

There are more dairy alternatives than I can probably count, but let's try. There is soy milk, oat milk, rice milk, coconut milk and hemp milk, then what I like to call "nuts", which include almond, cashew and macadamia milks. And this does not include different variations of cow's milk: whole milk, reduced fat (two percent), low fat (one percent) and non -fat / skimmed milk.

Naturally, all these elements vary in calories, protein, carbohydrates, calcium and saturated fats. Those with high cholesterol Could opt for skimmed milk, while lactose intolerant individuals can gravitate to almond milk, which is easier on the digestive system.

But is one type of milk superior to the other? And, does the consumption of plant milk have a lesser impact on having strong bones that cow's milk-or rather, not to drink milk at all?

According to Christopher Gardner , PHD, nutrition scientist and professor of medicine at Stanford University, your training routine says more about your bone health than your preference for milk.

In relation: Food n ° 1 to protect the health of bones in elderly women - and they are not dairy products .

"It is better to be physically active than to drink milk as a means of strengthening your bones," he said in a Stanford Medicine Blog .

This is obvious in cultures that "do more promising activities than Americans," he noted. "There are countries like Japan and India where the population is mainly intolerant to lactose, where milk consumption is low and hip fracture rates are also low."

So why do we learn at an early age that drinking milk leads to strong bones?

Milk is indeed an excellent source of calcium, an essential mineral that contributes to bone density as well as cardiac and muscle function.

Mayo Clinic recommends that adults aged 19 to 50 are targeting 1,000 mg per day; Men aged 51 to 70 should also target 1,000 mg, while women in this age group have a suggested target of 1,200 mg. To put this in perspective, a glass of ordinary milk Contains 300 mg calcium. However, you can also get calcium through other dairy products such as cheese, yogurt, cottage cheese and even figs, green vegetables, Garbanzo beans and instant oatmeal.

"If you like milk, drink it. If you don't like milk, or if you can't tolerate it, use another source", " Jeri Nieves , PHD, a nutritional epidemiologist in hospital for special surgery in New York, said The New York Times .

But that said, many experts believe that drinking milk is not directly correlated to have strong bones. In fact, this myth was probably planted by the dairy industry. THE Nyt reported that "a Analysis of 79 milk documents Between 1999 and 2003, more than a third party received funding from the dairy industry. »»

It's what Walter Willett , MD, professor of epidemiology and nutrition at the Harvard T.H. The School of Public Health of Chan had to say on this subject: "The idea that we need a lot of calcium is based mainly on very short term studies on the balance of calcium over a few weeks."

A 2020 study I found an interesting correlation between hip fractures and milk consumption: countries signaling low hip injuries also have populations that rarely drink milk. In addition, a meta-analysis have found that the increase in milk consumption does not reduce the risk of fracture.

Researcher and dietitian Gail Cresci , PHD, RD, says Cleveland clinic that the addition of more vitamin D to your diet, in combination with calcium, could better increase bone health than calcium alone.

"Calcium is linked to bone health, but vitamin D promotes the absorption of calcium and maintains adequate blood levels of calcium and phosphate to allow normal bone mineralization," said Cresci.

In relation: Experts warn against plants based on plants for children and adolescents: "not nutritional".

And as Gardner mentioned above, the addition of more promising exercises to your training routine could also have a greater impact on your overall bone health.

As explained by the Institute of Orthopedic and Sports Medicine (OSMIFW): “During weight activity, muscles and tendons Apply the voltage bones, which stimulates bones to produce more bone tissue. As a result, the bones become stronger and densest and the risk of osteopenia, osteoporosis and fractures decreases. »»

Some exercises approved by Osmifw include:

• Running
• Walk
• Weight weight
• Aerobic
• Climbing stairs
• Strength training