DAIRY DIET FOR WOMEN
In this era women have started becoming multi taskers. They balance work, house chores, motherhood and their social life all together. Somehow many women add in concerns of health, which includes going dairy free. Going dairy free pose some health risks and every other woman should be aware of these risks before avoiding dairy products for good.
People mostly women go dairy free as they assume that milk is fattening. Many people also believe that after their adulthood milk is no longer important for a person’s health.
Dairy free diets are being a trend in the United States. Onesurvey conducted by the National Osteoporosis Society found that one fifth of young adults under age 25 avoid or cut their dairy intakes. Over half of these adults claim to have a diary intolerance, but only 24 percent have actually medically confirmed it.
IS MILK CAUSING HIGH MORTALITY RATE?
A new study suggests that drinking three or more glasses of milk per day may be harmful to the health of women.
Researchers in Sweden found that women who drank at least 3 glasses of milk were at nearly twice as likely to die over the next 20 years as compared to women who had drank 1 glass. In addition to the higher mortality rate it was also revealed that as the milk intake increased in women they were on a higher risk of bone fracture.
Karl Michaelson professor at Uppsala University in Sweden and also one of the study’s author said that the reason of this mortality rate is the galactose, a simple sugar found in the milk.
"That compound might induce oxidative stress and low-grade inflammation, and that type of inflammation can affect mortality and fractures,"Michaelson told Live Science. "
However, Dairy lovers need not be sad. The researchers found that fermented milk like cheese and yogurt, which contain little or no galactose had the opposite effect.
The study found that women who consumed the fermented products abundantly were at a lesser risk to die or sustain fractures. Women’s mortality and hip fracture were both decreased by 10 to 15 percent with each daily serving.
GOING ON A DIARY FREE DIET
So, the big concern of the society is the amount of calcium that most people get from dairy every day. Women who doesn’t consume diary products are at a risk of experiencing calcium deficiency which also leads to other health problems. Anyone complying with the diary free diet should ensure that they are receiving major nutrients like calcium from other sources.
Going dairy free main lead to calcium and Vitamin D deficiencies.
Women needs to monitor their intake of calcium if they are planning to pursue a diary free diet. Calcium comes from plant sources as well. A cup of milk contains 300 milligrams of milk which is nearly 1/3 young women’s daily recommended amount.
Those who cut diary should have the intake of sources from plants in abundance to make up for the same calcium level.
The women cutting on dairy products can experience a risk of calcium lacking in their body which leads to bone loss and osteoporosis.
Another factor of diary free diet is the risk of deficiency of Vitamin D. At present, there are around 50 percent of the people at the doctor’s clinic suffering from a deficiency already. This is going to increase in the coming years if people keep on adopting the diary free diet.
Vitamin D is available in fortified form in most diary milk brands but it does not occur naturally in most of the food items. Women should get the recommended amount of Vitamin D through sunshine, supplements and fortified foods.
In order to properly absorb calcium there should be a sufficient amount of Vitamin D present in the body.
One study from the University of Massachusetts found that women experiencing the worst pre-menstrual symptoms had very low levels of Vitamin D and Calcium present in their body.
In another small Italian study women were given supplement about five days before their expected periods. After a few months of taking the vitamins these women had lessened PMS by over 40 percent comparing to those not taking Vitamin D.
One cup of fortified milk contains about half of the total recommended dosage of Vitamin D for the young and middle-agedwomen. Other high sources of Vitamin include fish and eggs.
If women are planning to go diary free and does not include fish in their diet as well then, they should start taking Vitamin Supplements and outdoor sunshine to complete the levels per day.
BENEFITS OF MILK FOR WOMEN
From all the above discussion it is concluded that Milk is a necessity for women and it has many benefits. It boasts a variety of health benefits for women including providing high quality of protein and help promote weight management.
Calcium is found in abundant in milk and it’s the best source to prevent Osteoporosis or bone less in middle or old age women. Milk is more important to women and elderly who are at a greater risk of dangerous bone degradation. His age group has more calcium needs and not providing them with enough calcium sources will lead to inadequate calcium intake.
Daily calcium requirements for women can be fulfilled by consuming two and a half to four servings of dairy products a day.
The “Journal of the American College of Nutrition” released a review in 2005 mentioning that increased dietary calcium was linked to a general reduction in body fat and especially body weight and fat loss for participants in a calorie restricted dietary regimen.
Participants studied in this procedure were also less likely to regain weight after a period of weight loss while consuming increased levels of calcium.
FIGHTING TOOTH DECAY
Issue like tooth decay can happen at any age and using products like milk can help prevent such decay. Drinking milk can lessen oral acidity which is one of the contributing factors for tooth decay. Drinking milk can also stimulate saliva flow which is one of the mouth’s primary defenses against tooth decay, as it carries essential nutrients like calcium found in milk.
Consuming milk also reduces the incidence of plaque formation resulting in fewer cavities.
However, the coffee with milk throughout the day may actually cause an increased tooth decay Dentists recommended following up with water for these sippers.