Is milk really good for your bones?
It’s been drilled into us since we were kids – milk gives you strong bones, right? But over the years, some experts have cast doubt on the benefits of the white stuff. So what’s really the case?
Calcium
There’s no doubt that calcium is needed for strong bones and teeth. It combines with other minerals to form hard crystals that give your bones strength and structure.
If your body can’t take enough calcium from your diet, it will raid the “bank” of calcium in your bones, and weaken them in the process.
Osteoporosis
Osteoporosis is a common disease affecting over one million Australians. It occurs when bones lose minerals, such as calcium, more quickly than the body can replace them. It leads to a higher risk of breaks than in normal bone. It’s more common in women who have been through the menopause due to the sudden loss of oestrogen. Regular exercise and getting enough vitamin D can help reduce your risk, as can making sure you eat plenty of calcium.
Osteoporosis Australia recommends women over 50 years old and men over 70 years old should consume 1,300mg of calcium per day. That’s between three and five servings of calcium-rich foods, to include three servings of dairy. This could include a glass of milk (250ml), tub of yoghurt (200g), or a slice of cheese (40g). This could include low fat varieties.
Other calcium-rich foods include canned salmon or sardines, broccoli, mustard cabbage, bok choy, silverbeet, cucumber, celery and chickpeas, soy-based products, tofu, almonds, dried figs and dried apricots.
Doubts
Some research has pointed to there being a higher incidence of hip fractures in more developed countries that consume high amounts of dairy food, but this could also be due to other lifestyle factors such as a lack of physical activity or obesity rather than milk consumption. Another recent study found that elderly men who drank a lot of milk during their teenage years had an increased risk for hip fractures, while another showed that milk and yogurt consumption actually results in higher bone mineral density in the hip.
Yes or no?
Overall, the majority of research suggests that dairy has a beneficial effect on bone health. In terms of bone growth and health, you need a certain amount of protein, potassium, calcium, and other nutrients. The food that contains the most well balanced amount of these things is milk and other dairy products. As part of a balanced diet, three servings of dairy a day- whether full-fat or low-fat- are still recommended.
You should also do regular, weight-bearing exercise and get enough vitamin D and vitamin K to build maximum bone density and strength and reduce your risk of osteoporosis.
If you’re considering taking a calcium supplement or are concerned about dairy foods, discuss it with your GP.
For more information visit the Osteoporosis Australia website.