Health benefits of milk

Consumption of milk and dairy products is associated with numerous health benefits.

Bone health

Milk and dairy products are providers of calcium, phosphorous, magnesium and protein which are all essential for healthy bone growth and development. 

Adequate consumption of milk and dairy from early childhood and throughout life can help to make the bones strong and protect them against diseases like osteoporosis (a debilitating, brittle bone disorder) in later life.

Teeth

The amounts of calcium and phosphorous in milk and dairy products are also beneficial for the development and maintenance of healthy teeth.

The most abundant protein in milk is casein and is protective as it forms a thin film on the enamel surface which prevents loss of calcium and phosphate from the enamel when the teeth are exposed to acids in the mouth.

Studies have suggested that milk also reduces the effects of cariogenic foods on teeth when consumed together with them in the diet.

In fact, dentists recommend that milk is the only safe drink to have between meals (except for water) as it has been shown not to cause tooth decay even in conditions perfect for damaging teeth!

Milk and blood pressure

An increasing number of studies suggest that consuming 3 portions of dairy each day, along with 5 portions of fruit and vegetables as part of a low salt diet can reduce high blood pressure in both adults and children.

Although the exact mechanisms involved are not clear, it is thought that the calcium, potassium, magnesium and proteins within milk are all likely to be involved.

Milk and cardiovascular disease

Several studies have linked milk and dairy consumption with a reduced risk for cardiovascular disease.

A recent study in Welsh men found that those who drank the most milk had fewer heart attacks than those who had little or no milk in their diets.

This connection could be due to many factors in milk, but epidemiological studies have shown that higher intakes of calcium in particular are linked to a reduced risk of cardiovascular disease.

More specifically, studies have shown that high calcium intakes may reduce high levels of bad cholesterol in the blood, and increase low levels of good cholesterol both of which are known risk factors for cardiovascular disease.

In addition, it is also thought that calcium may bind harmful fats together in the gut and prevent their absorption, which in turn prevents levels in the blood increasing.

Obesity

Contrary to popular belief, research has shown that people who consume milk and dairy foods are likely to be slimmer than those who do not. 

Studies have also shown that consumption of milk and dairy foods as part of a calorie controlled diet is associated with increased weight loss, particularly form the abdomen.

This is particularly beneficial since excess fat around the trunk region of the body is associated with greater risks to health.

The precise mechanisms involved are unclear but are likely to involve calcium which is found in milk and dairy foods.

Type 2 diabetes

Studies suggest that regular consumption of low fat dairy products can help to reduce the risk of type 2 diabetes, which has been a longstanding problem in adults, and is becoming increasingly common in children and adolescents.

A recent study of more than 37,000 middle aged women found that those with the highest intakes of dairy had a reduced risk of type 2 diabetes.

The strongest association was found with low fat dairy products.

Similarly a study of men in 2005 found a reduced risk of type 2 diabetes with increased consumption of low fat dairy, interestingly, every extra portion of dairy consumed was associated with increasingly lower risk.

It is thought that this effect may be due to the combined effects of many beneficial nutrients found within dairy foods including calcium and magnesium, or the fact that dairy foods have a low glycaemic index, which helps to control blood sugar levels.

Cancer

There is considerable evidence to suggest that milk has a protective effect on risk of both colorectal and breast cancer with increased intakes.

A recent study of 45,000 Swedish men reported that men who drank 1.5 glasses of milk per day or more, had 35% lower risk of the disease than those who had a low milk intake of less than 2 glasses per week.

Additionally a study of over 40,000 Norwegian women found that those who drank milk as children and continued to do so as adults, had a lower risk of developing breast cancer.

Calcium and a naturally occurring fat in dairy products known as Conjugated Linoleic Acid (CLA) have been suggested as protective components in colon cancer.

Hydration

In order to remain adequately hydrated, it is recommended that we consume 6-8 cups of fluid each day.

If we become dehydrated, it can result in poor concentration and memory function and leave you feeling irritable and unwell.

Milk is an excellent choice of fluid as it not only re-hydrates the body, but provides a host of beneficial nutrients and protects the teeth at the same time!

Re-hydration after exercise is particularly important to replace lost fluids, and a recent study in the USA found that chocolate milk helped the body to recover after exhausting exercise!

Milk is an important part of our diet. We begin drinking it when we are young, but our intake decreases as we get older. Some people shy away from it because they fear that it will add too much fat to their diet. Others leave it out because they believe that they no longer need it. You are never too old to reap the rewards of drinking milk. It is a great source of vitamins and nutrients, and it has several health benefits, such as:

1. Glowing Skin

Cleopatra took milk baths to help her skin stay soft, supple and glowing. You can do the same, or you can drink a few glasses of whole milk each day to get its benefits. Milk has several nutrients which help skin look its best. It has lactic acid which can act as an exfoliant and enzymes to help smooth skin. It also has amino acids that help keep skin moisturized. Milk can help prevent damage from environmental toxins because it has antioxidants. However, if you have a sensitivity to milk or dairy products, milk can actually aggravate your skin.

2. Healthy Bones and Teeth

Milk is a great source of calcium, which is essential for healthy bones. Not only do young children need it while their bones are growing, but adults need it to keep their bones strong and to prevent osteoporosis. Milk is also great for strong teeth, and it helps prevent tooth decay and cavities. In order for the calcium to be absorbed by the body, vitamin D must be present. If you have a vitamin D deficiency, buy milk that is fortified with extra vitamin D to ensure that your body absorbs the calcium.

3. Muscles

Milk contains protein, which helps to rebuild muscles. Drink a glass of milk after you exercise to give your body what it needs to recover. It will help to keep soreness at bay while replenishing fluids that you lost during your workout.

4. Weight Loss

Studies show that women who drink low-fat or skim milk lose more weight than those who exclude milk from their diet. It is a great appetizer and it makes a healthy snack. Add a glass to your dinner, or drink a glass while eating a piece of fruit.

5. Less Stress

Milk is a great way to de-stress at the end of the day. A glass of warm milk will help to relax tense muscles and soothe frayed nerves. Milk has also been proven to reduce symptoms of PMS and boost energy. The next time you are feeling frazzled, try drinking a glass of milk while you soak in a bubble bath.

6. Healthy Body

Milk has properties that lower high blood pressure and risk of strokes. It reduces the liver’s production of cholesterol, and it can act as an antacid. Vitamins A and B in milk can help build good eyesight. Milk has also been show to help lower risk of certain cancers.

There are several varieties of milk on the market, such as whole, 2%, low-fat and fat free. If you are concerned about the growth hormones used in milk, choose to go the organic route.  With all of the types of milk available, you should be able to find something that fits your diet and nutritional needs.

Are you slurping down herb-infused, caffeine-pumped energy drinks because you've been sold on the notion they are good for you? For sure, some aren't bad - and some may even be beneficial for health - but there are plenty that are mere sugar, flavoring, artificial ingredients, and high doses of caffeine that have even come under fire from health experts. Why not sip on a tall, cold nutritious glass of milk, instead?

Nature's wellness drink

Did you know that milk is considered "nature's wellness drink"? The cold, creamy white beverage is full of calcium, vitamin D, phosphorous and a balance of other nutrients that have been proven to build your bones and teeth as well as promote the healthy function of your muscles and blood vessels. And in the midst of all the new vitamin waters, energy drinks, and other artificially contrived beverages, milk is a natural, healthy choice.

Milk provides a unique balance of nutrients

According to well-known nutrition expert Dr. Wendy Bazilian, author of The SuperFoodsRx Diet and co-owner of San Diego-based Bazilian's Health Clinic, unlike most other "wellness" drinks, milk is naturally nutrient-rich and balanced with a unique proportion of carbs and protein – in addition to the bone-boosting calcium, phosphorous and vitamin D.
Watching your fat intake or following a heart-healthy diet? No problem. Bazilian, who has recently partnered up with model Christie Brinkley for the Drink Well. Live Well. gotmilk? campaign, recommends sipping on low-fat or fat-free milk. "Low-fat or fat-free varieties provide a lot of nutrients for very modest – worthwhile – calories," she says. "Milk is also naturally low in sodium, and also contains potassium and plays a role in healthy blood pressure."

Milk builds strong bones

Milk builds strong bones and teeth where, according to Bazilian, 99 percent of the body's calcium is stored. Plus, hundreds of studies have shown that calcium in milk helps improve bone density. "Denser bones mean less likelihood of stress fractures and a lower risk of osteoporosis – a major public health threat for over 40 million Americans," adds the nutrition expert.
The importance of getting enough calcium starts young and extends into adulthood. "We are born with bones and as we grow from childhood to adulthood, we build stronger and bigger bones. However, after a certain point – around age 30 – our body starts drawing from our bones to maintain our other bodily functions," says Bazilian. So it is important to get calcium such as that from milk starting early in age and then to continue consuming enough throughout your life.

Calcium contributes to muscle and blood health

Bazilian says the rest of the body's calcium is found in the muscles, blood and intercellular fluid and is necessary for muscular and circulatory function. She explains, "Calcium plays an important role in our muscles (in the contraction phase in particular) as well as our blood stream, too. The human body works hard to keep a normal balance of calcium in the blood stream at all times to maintain 'homeostasis.' Calcium plays a role in blood vessel contraction and expansion. If calcium levels drop, the body will pull calcium from the bones to replenish the levels in the blood. But if you consume adequate calcium in the diet, you can maintain blood calcium and preserve your bones."

Milk drinkers tend to be thinner

Not only do milk drinkers tend to have stronger bones, Bazilian says "Milk drinkers tend to have healthier overall diets and tend to be leaner than non-milk drinkers." And with today's youth suffering an epidemic of obesity and obesity-related diseases, a wholesome beverage, like milk, can contribute to weight loss, strong bones and overall health.
Bazilian further explains, "Studies have shown that mothers who drink milk are more likely to have daughters who drink milk. Milk not only provides children with a wide array of nutrients but also displaces some of the less nutritious, high calorie beverages like sodas. By some estimates, about 12 percent of adolescents' total calories come from sodas and sugar-sweetened beverages. Low-fat or fat-free milk can go a long way to change these numbers and add a nutritional, developmental advantage to growing bodies."

Any amount of milk you drink is beneficial but Bazilian recommends aiming for three (8-ounce) glasses a day. She says, "Three delicious glasses of nonfat or low-fat milk a day is all it takes to get 100 percent of your calcium needs met and 75 percent of your vitamin D and a host of other essential nutrients from high quality protein to potassium, phosphorus, vitamin A and vitamin B12."But how much milk is beneficial?

In addition, milk is low in sodium and provides a lot of nutrition for its 80 to 120 calories per cup. Milk can also contribute to daily hydration needs – it is made up of about 90 percent water, which is essential to virtually every bodily function. As a bonus, milk is economical. Bazilian adds, "It's about 25 cents per cup, which is far less than the majority of new-agey 'fortified sugar waters' on the market today."

If you are lactose intolerant, don't give up milk!

Having lactose intolerance – a condition caused by not having enough of the enzyme lactase, which digests the lactose in milk – doesn't mean you can't reap the benefits of milk. According to Bazilian, lactose intolerance is not an all or nothing thing and that people with lactose intolerance can employ some simple strategies to enjoy the goodness of milk.
"Usually, symptoms associated with lactose intolerance can be diminished by 'how' and 'how much' milk is consumed at a time," says the nutrition expert. "Symptoms are reduced or even eliminated in many individuals if they drink milk in smaller amounts throughout the day instead of a large glass all at once, and people with lactose issues do better when they drink milk with a meal or snack than on its own."
There are also lactose-reduced milks in the market and even liquid drops available at the drugstore that you can add to milk to create a lactose-reduced milk. And keep in mind that though milk is a top-tier food source for calcium, you can also get calcium from yogurt, small amounts of cheese, almonds, leafy greens and tofu – all of which can be part of many lactose intolerant diets.

8 Tips for incorporating more milk into your day

Bazilian recommends eating a balanced, varied diet that includes fruits and vegetables, beans, nuts, seeds, whole grains, lean proteins, water, tea and milk. She says, "Foods and beverages should have 'something to offer' including great taste and be good for you, but also versatile. I also believe in a whole foods, wholesome and naturally nutritious diet"
Milk can fit nicely into your daily meals and partnered with other superfoods for a healthy and delicious diet that will deliver your daily recommendations for vitamins and minerals. Here are some of Bazilian's tips for drinking more milk:

1

Start your day
with milk

Add milk to your morning cereal or oatmeal. Seems like the oldest tip around, but still a great, solid start to the day. You can also add milk to a smoothie to boost the creaminess and the nutrition.

Good, better, best: Healthy breakfast recipes >>

2

Drink milk
as a snack

Milk is perfect as an afternoon snack – a great balance of quality protein and carbohydrates, mildly sweet and lots of nutrition. Bazilian says, "One cup mid-afternoon is not only easy and filling, but picks up your energy and helps get you to dinner without devouring the contents of a co-worker's candy dish."

3

Change your
coffee habit

Have a café au lait or tea au lait instead of a latte. A café au lait is 1/2 coffee and 1/2 milk, giving you that coveted coffee taste and enjoyment, while reducing your caffeine content and increasing the beverage's nutritional value with the additional milk.

Is your coffee habit a medical addiction?>>

4

Take the edge
off your hunger

Before a party, have a glass of low-fat or fat-free milk. It's fast and easy. It's also filling and "takes the edge off" hunger, helping you make smarter choices on food and drink once you arrive. Bazilian adds, "The bonus is the great nutrition, but the main perk is how it makes you feel and respond to the social 'pressures' of enjoying a party and maintaining your figure, too."

5

Drink milk
for dessert

Bazilian recommends flavored milks for a sweet treat. "While we have to watch how much sugar goes in the diet overall, think about it – low-fat or fat-free chocolate or strawberry milk has the sweetness and appeal of a treat and still contains those essential vitamins and minerals that are lacking from processed baked goods, cookies, candy or other 'usual' treats," she explains.

6

Milk is an excellent post-exercise beverage

Recent research suggests that the balance of nutrients in milk can help refuel the muscles after a workout as effectively as some commercial exercise beverages. And it tastes better, too!

Post-workout snacks that fuel afterburn >>

7

Have milk
before bed

A good bedtime routine can really help you fall asleep and stay asleep better. Poor sleep can impair your metabolism and may increase your risk of chronic diseases. Bazilian adds, "I learned to drink a small cup of warm milk before bed as a child with my grandmother. It was a ritual, it was soothing, and the nutrients in milk may help you have a better night's sleep."

8

Before you
drink it, lift it

Milk can give you strong bones and muscles! Bazilian says, "A gallon of milk weighs eight pounds – not bad for a few biceps curls or overhead presses before pouring a glass to drink." She jokes, "I know, I know. . .I always have to get a little exercise into the discussion about nutrition. . .but seriously, this is a good tip!"

So bottoms up to your health – drinking milk everyday will do your body good.