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From childhood, we are taught that to strengthen bones, you need to drink milk. Parents scare their children that if they do not drink milk, their bones will turn to jelly. Adding credibility to milk and stars (although many of them do not consume milk at all), drinking milk in commercials and claiming that it was milk that led them to success in life.
Milk is heavily consumed in the United States, but recent research shows that American women over 50 are more likely to suffer a hip fracture than in any country other than New Zealand and Australia, where milk is sold on par with sodas and slightly less than bottled water. ... And in France, by the age of 50, the majority of the population resorts to dental prosthetics, despite the fact that this country ranks 2nd in Europe after Germany in terms of the amount of dairy products consumption per capita.
A hip fracture is thought to be a symptom of osteoporosis, which occurs when calcium is leached from the bones. Doctors advise eating more calcium-rich foods and, above all, milk.
In January 2014, a report by scientists (School of Medicine, Yale University) published a report on the relationship between statistics of bone fractures and tooth decay with data on dairy consumption. The studies were carried out in 16 countries, a total of 34 statistical studies were conducted. According to the research data, 29 scientific papers have been published. The statistics are impressive: in 78% of cases, injuries in the form of fractures and cracks, as well as tooth decay, are associated with the use of milk protein in food, that is, a violation of the principles of a healthy diet.
The report says that eating animal protein acidifies human blood and tissues. But the human body is characterized by an alkaline environment, the body fights oxidation in every possible way. The best way to neutralize the environment is by using calcium. As a result, the body begins to use calcium from bones and teeth. The neutralization of acid with calcium in the human body has been known since the end of the 19th century. New research was carried out by scientists from different countries for almost 20 years, from 1974 to 1990.
Since the beginning of 2000, the University of California (USA) has conducted a large-scale comparative study in 34 countries, comparing the statistics of bone injuries with the consumption of animal or vegetable proteins. It was noted that in one age group among people who practically did not consume milk, bone injuries were observed 3 times less often!
One of the most recent studies involved women over 65. Observations were carried out for 1000 women for 7 years. The number of bone injuries in the group consuming large quantities of dairy products was observed 3.7 times more often. And the development of osteoporosis in this group was noted more often 4.7 times. Note that in the second group, women consumed about 50% of animal proteins. There were no vegetarians in the group, so there are no statistics on injuries for people who do not consume milk at all.
The statistics for rural areas in China are as follows: on average, rural residents consume only 10% of milk fat, the number of fractures and cracks is 5 times less likely than in the United States. In Nigeria, where animal fat is almost never consumed, hip fractures are a rare injury.
Based on this data, it can be said that the benefits of calcium from milk are a scam run by the dairy business. Calcium intake from milk is associated with a high risk of bone injury and tooth decay. Those who are thinking about how to be healthy should limit their milk intake.
Milk strengthens bones - every child hears this argument in favor of milk from childhood from grandparents, however, modern science is sure that not only milk strengthens bones - and even more, too much milk can be dangerous to health.
For example, Swedish scientists (Michaëlsson K, Wolk A, Langenskiöld S, Basu S, Warensjö Lemming E, Melhus H, Byberg L. "Milk intake and risk of mortality and fractures in women and men: cohort studies") for 20 years studied how milk affects health A study of over 60,000 women and over 45,000 men. In the end, they found that consuming large amounts of milk did not reduce the risk of bone fractures. At the same time, the results were generally surprising - women who drank three glasses of milk a day had several bone fractures, and compared to women who drank less than one glass a day, milk lovers had a 60% higher risk of a hip fracture. and a 16% higher risk of any bone fracture.
But that's not the worst part. According to the same study, people who drank more milk also had a higher risk of dying from any cause. For every extra glass of milk, women have a 15% higher risk of death, and men have a 3% higher risk.
Why is milk associated with bone fractures and higher mortality?
Researchers from Sweden found that milk drinkers had more biomarkers of oxidative stress and inflammation. They suggested that the reason for this is the high level of two sugars in milk - lactose and galactose. Research has linked D-galactose and shortened life span, oxidative stress, chronic inflammation, neurodegeneration, decreased immune response, and gene transcription changes.
In addition, milk can be fortified with a high calcium content, but too much calcium can lead to bone fractures.
But then - if milk doesn't strengthen bones, what foods do it? Here are 10 foods that have been shown to reduce the risk of fractures and keep bones strong.
1. Yogurt to strengthen bones
A Swedish study found that fermented milk products have the opposite effect on your bones than plain milk. Each serving of fermented milk products in women reduces the risk of fracture and mortality by 10 and 15%. Examples of fermented milk products include yogurt, kefir, and sour cream. Fermented dairy products have also been linked to reducing oxidative stress and inflammation.
2. Cheese will strengthen bones
This fermented dairy product is rich in vitamin K2, which is essential for strong bones. The best selection of cheeses with high levels of vitamin K2 are Gouda, Brie, and Edam. Other good cheeses for your bones are Cheddar, Colby, Swiss, and Gruyere. Stick to traditional cheeses and stay away from soy cheeses and other modern "cheese products."
3. Natto for bones
A traditionally fermented soy product popular in Asia, natto is another food high in vitamin K2. In a study of 72 premenopausal women, the researchers found that those who ate more natto showed better bone formation.
4. Green tea reduces the risk of bone fractures
Studies have shown that drinking up to 3 cups of green tea a day is associated with a 30% reduction in the risk of hip fractures in women and in men over 50.
Researchers at the University of Texas found that 500 mg of green tea polyphenols improved bone health after three months and muscle strength by six months. This is if you drink 5-6 cups of green tea daily. Green tea compounds support osteoblast activity (bone building) and inhibit osteoclast activity.
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5. Prunes delicious prevention of fractures
Florida State University conducted bone density tests on 100 postmenopausal women for 12 months. Half of them ate about 10 prunes a day. The other half ate dried apples. The researchers found that women who ate prunes had higher bone mineral density in the forearm and spine. Other research shows prunes can help slow bone loss.
6. Pomegranates to strengthen bones
Pomegranates are known to relieve symptoms of menopause, including bone loss. In a 2004 study published in the Journal of Ethnopharmacology, rats that had their ovaries removed showed accelerated bone thinning, which is a typical symptom of menopause. But when they were fed pomegranate juice and seed extract for just 2 weeks, their rate of bone loss returned to normal.
7. Oranges increase tissue mineral density
Osteoporosis is called "bone scurvy" due to the fact that a lack of vitamin C is associated with fragility of the bones. In animal studies, feeding rats with orange pulp has shown significant improvement in bone strength. Other studies show that bone mineral density is higher in women who supplement their diet with vitamin C. Eat fruits and vegetables high in vitamin C for bone health. These are oranges, strawberries, papayas, Brussels sprouts, bell peppers, melon, pineapple, kiwi and cauliflower.
8. Black Cumin (Nigella Sativa)
Some Research Shows Black Seed Seed May Change the Clinical Presentation of Osteoporosis
9. Cumin
A 2008 study showed that cumin seeds inhibit bone loss as effectively as estrogen.
10. Chocolate increases magnesium levels
Bone density is related to magnesium intake. However, bone magnesium levels decrease. Your body needs magnesium to convert vitamin D to its active form and to absorb calcium. Only about 20% of people in developed countries receive the recommended daily dose of 420 mg. magnesium for men and 320 mg. for women.
Dark chocolate contains 176 mg. magnesium in 100 gr. Choose store chocolate that is organic and has at least 70% cocoa content. The higher the cocoa content, the lower the sugar content.
Recent scientific studies have produced a bomb-like effect, proving that milk does not strengthen bones at all! This is what the works of Swedish scientists are talking about.
The study, which took no less than 20 years in duration and in which 45,000 males and 60,000 females participated, showed that regular milk intake did not reduce the risk of bone fractures. Moreover, women who drank 3 glasses of milk a day suffered from fractures more often than those who drank no more than 1 glass a day. Statistics have shown that people who regularly consume milk have a 60% increase in the risk of fracture of the femur and 16% of any other bones of the skeleton.
However, this is not the worst news yet. The fact is that people who regularly consume milk have an increased risk of death. In men, this risk increases by 3%, while in women - by 15%!
Why does milk have such a negative effect on the body? Researchers have identified many more inflammatory biomarkers in milk drinkers. Scientists have come to the conclusion that the high level of sugars in milk, such as glucose and galactose, is to blame. But scientists have long linked D-galactose to shorter lifespan, oxidative stress, chronic inflammation, neurodegeneration, and changes in genes. The condition for this condition is the use of milk, 1-2 glasses a day for 5 years.
Of course, milk is famous for its calcium content, but too much calcium, on the contrary, seriously weakens the skeletal system. How to be? And are there foods that actually make our bones strong?
10 foods for strong bones
1. Kefir and yoghurts
The experiment showed that fermented milk products have a beneficial effect on bone tissue. Women who regularly consume fermented milk products instead of milk, on the contrary, reduced the likelihood of bone fracture by 10%, and also reduced the risk of death by 15%. In this regard, it is useful to use yoghurts, kefir, fermented baked milk and sour cream. In addition to everything, the connection of fermented milk products with a decrease in oxidative stress in the body has been proven.
2. Cheese
It is worth paying attention to dairy products that are fermented, in particular, to cheeses. These foods are rich in vitamin K2, a compound that is essential for strengthening bones. Cheese reduces the risk of death and eliminates other negative effects on the body. True, only natural cheeses (Colby, Cheddar, Brie or Gruyere) will benefit, while soy cheese and other "processed" foods will not have a positive effect.
3. Natto
This traditional Japanese food made by fermenting soybeans is popular with Asians and is also famous for its high vitamin K2 content. The researchers noted that people who regularly consume natto have stronger bone tissue, and healing, in case of fractures, is much faster. This is confirmed by scientists at the University of Tokyo, who also discovered the benefits of natto in preventing bone fractures.
4. Green tea
According to the researchers, drinking 3 cups of green tea daily can reduce the risk of hip fractures in women and men over 50. In this case, the probability of bone fracture is reduced by 30%. What's more, Texas scientists conducted their own research and found that green tea polyphenols improve bone health after 3 months of regular use and strengthen muscles after 6 months.
5. Prunes
Florida State University has conducted a study of bone density in postmenopausal women. 50% of the participants in the experiment ate 10 dried prunes per day for 12 months, while the other half ate dried apples. The result was the conclusion that people who ate prunes have a higher bone density. The same experiment also confirmed that eating prunes reduces bone loss.
6. Pomegranate
As you know, pomegranate effectively eliminates the symptoms of menopause, one of which is precisely the loss of bone tissue. Studies carried out on rats whose females lost bone mass during menopause showed that the addition of seeds and pomegranate juice extract to the feed normalizes this indicator within 2-3 weeks. This means that eating pomegranates will help a person avoid bone thinning and fractures.
7. Oranges
A disease such as osteoporosis is often called "bone scurvy", and this is because the lack of vitamin C affects the fragility of bone tissue. This is confirmed by studies showing that women with normal levels of vitamin C in the body have much higher bone mineral density. For bone health, it is good to eat not only oranges, but also papaya, strawberries, bell peppers, Brussels sprouts, kiwi, melons, pineapples and cauliflower.
8. Black cumin (kalindzhi)
Kalindzhi spice, incredibly popular in the East, is famous not only for its taste, but also for its benefits in the fight against 100 known diseases. This product can also help in the treatment of osteoporosis, a progressive disease that affects bone tissue.
Osteoporosis affects over 200 million people worldwide, according to the International Osteoporosis Foundation. People with osteoporosis have a weakened skeleton that breaks down easily. Although it is more common in women, men are also susceptible to this condition. Advertising leads people to believe that a lack of dairy products is the main cause of osteoporosis.
However, in reality this is not the case. All of these advertisements screaming about the benefits of milk for strengthening bones are no more than a simple marketing ploy.
Here's an excerpt on the dangers of dairy from the popular book The China Study, written by Colin Campbell, Professor Emeritus in Food Biochemistry at Cornell University, and his son Thomas M. Campbell, a medical doctor. The China Study is a multi-year study of the relationship between the consumption of animal products and a number of chronic diseases such as breast, prostate and intestinal cancers, diabetes and coronary heart disease.
Colin Campbell is a member of the American scientific establishment, a member of many national councils and research societies, a congressional nutrition advisor, a professor at several major universities, and the number one figure in the list of influential figures in the field of nutrition, with more than 300 publications in scientific journals. ...
From his observations, he switched to a vegan natural diet with whole foods and proves the truth of his conclusions also personally.
Proven: Milk Destroys Bones And Causes Osteoporosis
“As a child, did your school teacher ever tell you that if we didn’t have bones, we would look like shapeless jelly spreading on the floor? Or maybe your understanding of the structure of the human skeleton came from some children's songs, like these popular lines [from the American nursery rhyme] "... ankle bone to shin bone, calf bone to knee bone ..." and so on.
Most likely, at about the same age, you already heard from all sides that you need to drink milk to make bones and teeth strong. And we drank it, of course, because none of us wanted to be a shapeless jelly, and also because celebrities are paid to advertise the alleged benefits of milk through commercials. Milk is also strongly associated with healthy bones, like bees are with honey.
Americans consume dairy products and, in fact, milk, more than almost all other nations. So American bones would have to be superbly strong, right? Unfortunately not. Recently collected statistics have shown that American women 50 and older are leading among their peers from almost all other countries for such an injury as a hip fracture (statistics for this injury are higher only in some European countries, as well as in Australia and New Zealand, where drink even more milk than in the States).
So what's going on ?! High rates for this injury are often considered a sure sign of osteoporosis, a bone disease that most often develops in women after menopause. It is often believed that this is due to insufficient intake of calcium in the body. Therefore, healthcare providers often recommend consuming more calcium.
Dairy products are rich in calcium, which is why the dairy industry is happy to support the propaganda leading to an increase in the use of their calcium-rich products. It is here that you can see the reasons why you were told to drink milk as a child to keep your bones strong. But something is missing in this bundle - after all, in countries where people consume the most cow's milk and dairy products, statistics on bone diseases and fractures are the worst! A possible explanation for these statistics can be found in the report, which traces an extremely clear connection between the consumption of animal protein and statistics on fractures among women in different countries.
In 1992, researchers at Yale School of Medicine published a report that collated protein intake data with bone injury statistics from 34 different statistical studies in 16 countries - based on these studies, 29 scientific papers were published that were peer-reviewed in scientific community. All of these studies looked at women in the age group 50 and over. An impressive statistic was derived - 70% of the cases of fractures and cracks were correlated with the consumption of animal protein.
These studies explained that animal protein, unlike vegetable protein, strongly "acidifies" the body. This means that the blood and tissues of our body become more acidic. The body doesn't like this acidity and tries to resist. In order to neutralize acid, the body uses calcium - this is the most effective mechanism. But this calcium needs to be taken from somewhere. And the body has to take calcium from its own bones. The loss of calcium as a result weakens bones, increasing the risk of fractures and fractures.
The fact that animal protein has a detrimental effect on bone health has been well known for over a century. The very explanation of the release of calcium from the bones to neutralize acid was first put forward in the 80s of the XIX century and "documented" in the 1920s. It was also already known that animal protein more intensively increases the acidity in the body. When this happens and the calcium is “pulled” from the bones, the calcium in the urine rises at the same time. This pattern was identified already 80 years ago and has been closely studied since the 70s. The results of these studies were published in 1974, 1980 and 1990. All of these studies clearly conclude that the amount of animal protein that many of us consume on a daily basis can cause a significant increase in the amount of calcium excreted in the urine.
Doubling the amount of protein (mainly animal) consumed from 35 to 78 grams per day leads to a frightening 50% increase in calcium in the urine. And these numbers come from protein intake within the daily habitual norm for many of us. The average American consumes 70 to 100 grams. per day.
This was followed by a six-month study sponsored by the Atkins Center. In the course of this work, it turned out that people who adopted the principles of the Atkins diet (protein diet), after 6 months on this diet, excreted 50% more calcium in their urine.
It is impressive how early studies have been able to reach conclusions on the relationship between animal protein intake and bone injury statistics. Now, thanks to them, we can put forward an explanation of how exactly this connection works, what the mechanism itself is.
Very rarely, the disease develops "one-step" or due to one single mechanism, but the research work carried out in this area is very significant. Recently, in 2000, another study was published from the Department of Medicine at the University of California, San Francisco. Using 27 statistical questionnaires from 34 countries, this work compares the ratio of plant to animal protein in the diet with rates for bone fractures and fractures. With a diet in which vegetable protein predominated, a clear and convincing association with the absence of bone injuries was observed.
These studies look compelling for several reasons. Firstly, they were published in leading research publications, and secondly, the authors very accurately and carefully worked with the data and interpretation of these data, they also used reports from individual studies. The statistical significance of the relationship between animal protein and bone fragility is extremely important. These findings cannot be dismissed as "another pair of studies" - the latest work brings together the conclusions drawn from 27 statistical studies!
At the University of California, the Osteoporosis-Related Bone Injury Research Group recently published another study that focused on women over the age of 65, with more than 1,000 observed. As in the previous case, where data from different countries were compared, scientists again decided to consider nutrition in terms of the ratio of animal and vegetable protein consumed. After 7 years of observation, women whose diet contained the most animal protein had 3.7 times more bone damage than women in whose diet the ratio was maintained as much as possible towards vegetable protein. Also during these years, it turned out that osteoporosis (bone loss) manifested itself in those who ate more animal protein 4 times faster than those who had the maximum ratio in the direction of vegetable protein.
From the point of view of the clarity of the experimental results, this study can be considered as work of the highest quality, because it compares the volume of protein intake, the progress of osteoporosis and statistics on fractures among the same study. This indicator (3.7) is very indicative and important, because women who had a minimum of bone injuries, nevertheless, consumed at least 50% of protein from animal products. I can't help but speculate how much more striking the contrast in the results would be if animal protein in their diet were not 50, but from 0 to 10 percent. In our study, conducted in rural areas of China, where the ratio is exactly this, (about 10%), the rate for bone fractures and fractures is 5 times lower than in the United States. In Nigeria, the ratio of animal to vegetable protein in the diet is ten times lower than in Germany, and the statistics for hip fractures are 99% lower!
These observations suggest seriously questioning whether protein-rich dairy actually protects our bones as advertised. And, nevertheless, we continue to be reminded almost daily that it is necessary to consume dairy products in order to get calcium from them to strengthen bones. We are bombarded with an avalanche of warnings that most of us lack calcium, especially in pregnant and lactating women. This is a calcium scam and these claims have no sound basis. One study using data from 10 countries found that higher calcium intake was associated with a higher, rather than lower, risk of bone injury. The largest amount of calcium enters the body not with calcium supplements or other sources of calcium, but with dairy products, especially in countries where it is customary to drink milk. "
The myth that milk is good for bones still lives on in the mass consciousness. In fact, regular consumption of milk breaks down bones, as evidenced by a wealth of scientific evidence. For example, the results of a large-scale study conducted in Sweden show a link between the consumption of cow's milk and an increased risk of fractures and even death.
During the study, scientists tracked the dietary habits of more than 60 thousand women for 20 years and more than 45 thousand men for 15 years. It has been found that drinking milk does not reduce the risk of bone fractures at all. In fact, women who drank three glasses of milk a day were more likely to suffer from fractures. Compared to women who drank less than one glass of milk a day, those who heavily relied on milk had a 60% higher risk of a hip fracture and a 16% higher risk of breaking any bones.
But the problems don't end there. People who drank more milk also had a higher risk of dying from any cause (women - 15%, men - 3%).
Why does milk provoke such consequences?
The researchers found that those who drank milk had more biomarkers of oxidative stress and inflammation in their blood. They hypothesized that the cause was high sugar levels in two elements of milk, lactose and galactose. Low doses of D-galactose are often used in animal studies to induce signs of aging. Research has linked D-galactose to shorter lifespan, oxidative stress, chronic inflammation, neurodegeneration, decreased immune response, and gene changes. The dose used to obtain these results in animals is the equivalent of one to two glasses of milk a day that a person drinks.
But if milk doesn’t help strengthen bones, then what will help? The following 6 foods really help reduce the risk of fractures and keep bones strong.
1. Green tea
The Mediterranean Osteoporosis Study found that 3 cups of green tea a day reduced the risk of hip fractures by 30% in both women and men over 50.
And researchers at the University of Texas found that 500 milligrams of polyphenols in green tea improved bone health after three months and muscle strength after six months. This dosage is found in four to six cups of green tea. Green tea compounds support the function of osteoblasts (cells that make up bones) and inhibit osteoclasts (cells that destroy bone).
2. Prunes
Florida State University conducted bone density tests in 100 postmenopausal women over a 12-month period. Half of them ate about 10 dried plums a day. The rest ate dried apples. The researchers found that women who ate prunes had significantly higher bone mineral density in the spine and forearms. Other studies have shown that prunes slow down bone loss.
3. Grenades
Pomegranates are known to relieve symptoms of menopause, including bone loss. A 2004 study published in The Journal of Ethnopharmacology found that rats that had their ovaries removed suffered from accelerated bone loss, a typical symptom of menopause. But after consuming pomegranate juice extract and pomegranate seeds for two weeks, the rate of mineral density loss returned to normal.
4. Oranges
Osteoporosis is called "scurvy of bones" because lack of vitamin C leads to their fragility. In animal studies, it was found that rats fed on orange pulp significantly improved bone strength. Other studies show that women who take vitamin C supplements have higher bone mineral density. Eat fruits and vegetables high in vitamin C for bone health. Choose oranges, strawberries, papayas, Brussels sprouts and cauliflower, bell peppers, melon, pineapple and kiwi.
5. Cumin
In 2008, animal studies showed that cumin was as effective in reducing bone density and bone strength as estrogen.
6. Chocolate
Bone density is related to magnesium levels. But with age, the level of magnesium in bone tissue decreases. The body needs magnesium to convert vitamin D to its active form and to absorb calcium.
The recommended daily intake of magnesium is 420 milligrams for men and 320 milligrams for women. 100 grams of dark chocolate contains 176 milligrams of magnesium. Choose only organic chocolate with a cocoa content of at least 70%. The higher the cocoa content, the lower the sugar content.
Of course, it's not just chocolate that contains magnesium. For example, beans and parsley are excellent sources of both calcium and magnesium. You will surely love this spicy red bean and parsley soup for strong and healthy bones.
These are not all foods that are good for bones. In addition, when consuming them, it is important to consider that certain factors, such as the habit of drinking coffee, reduce calcium levels. In this resource you will find a list of plant sources of calcium and a list of factors that affect its absorption.
