Milk and Lactose Intolerance:

There are 300mg of calcium in one cup of milk.  While this seems significant, it’s important to note that milk is not the only way to get calcium into our diets.  For example, the same amount of calcium can be found in one cup of calcium-fortified orange juice, one cup of rice milk, or one cup of broccoli. Calcium is the most numerous mineral in the body. More than all the rest combined. Magnesium is essential for calcium absorption. For every 5 molecules of calcium, 1 molecule of magnesium is needed for proper absorption. In order to properly absorb calcium, a working GI tract is crucial.

One of the things we all have been taught that are essential for proper bone growth and function could possibly be having a negative impact on your body. There are multiple ways in which milk can have a negative effect on the body.

One of the ways milk can have an adverse effect on the body is with people who are lactose intolerant. Lactose intolerance is due to a lack of an enzyme called lactase which is produced by the cells lining the small intestine. Without this enzyme, the sugars found in milk and other dairy products cannot be properly broken down. Symptoms often occur 30 minutes to 2 hours after having milk products. Large doses of milk products may cause worse symptoms. Symptoms include: bloating, cramping, diarrhea, nausea, and flatulence. Lactose intolerance can be hard to diagnose based on symptoms alone. People may think they suffer from lactose intolerance because they have digestive symptoms; however, other conditions such as irritable bowel syndrome can cause similar symptoms. After taking a medical history and performing a physical examination, the doctor may first recommend eliminating all milk and milk products from the person’s diet for a short time to see if the symptoms resolve. Tests may be necessary to provide more information. Common tests used to diagnose lactose intolerance are: lactose-hydrogen breath test and a stool pH.

Lactose intolerance is a common condition that is more likely to occur in adulthood, with a higher incidence in older adults. Some ethnic and racial populations are more affected than others, including African Americans, Hispanic Americans, American Indians, and Asian Americans. The condition is least common among Americans of northern European descent. Infants born prematurely are more likely to have lactase deficiency because an infant's lactase levels do not increase until the third trimester of pregnancy.

 Cutting down or removing milk products from your diet usually eases symptoms. Other milk products may be easier to digest like buttermilk and cheese, yogurt, goat milk, lactose-free milk, soy formulas, almond milk, and rice milk. You can add lactase enzymes to regular milk, or take these enzymes in capsule or chewable tablet form. Although the body's ability to produce lactase cannot be changed, the symptoms of lactose intolerance can be managed with dietary changes. Most people with lactose intolerance can tolerate some amount of lactose in their diet. Gradually introducing small amounts of milk or milk products may help some people adapt to them with fewer symptoms. Often, people can better tolerate milk or milk products by taking them with meals. Most people with low lactase levels can drink 2 - 4 ounces of milk at one time (up to one-half cup) without having symptoms. Larger (more than 8 oz.) servings may cause problems for people with lactase deficiency.
A second way that milk can have negative effects is through common milk allergies. Approximately 2.5% of children younger than 3 years of age are allergic to milk. Nearly all infants who develop an allergy to milk do so in their first year of life. Cow’s milk is more allergenic than goat’s milk and goat’s milk is easier to digest for those people who are lactose intolerant. This is a good substitute to cow’s milk and can easily be found at any grocery store in whole or lower fat options. We used this as a base for my son’s homemade formula. Some common, often overlooked, signs of milk allergy or intolerance are: excessive fussiness, irritability, gas, bloating, skin issues like eczema, and a constant runny nose or mucous congestion. Symptoms like congestion can be a sign of milk intolerance and not a full blown allergy. Either way the body is reacting negatively to the milk proteins by producing mucous for a flushing effect.

The only way to know if milk is having a negative effect on your health is to try removing it from your diet, along with other dairy products, for two weeks to see if you experience a change in your overall health and symptoms.  Often, when my patients do this, they experience clearer sinuses.
Rice milk and/or almond milk are easy replacements to milk. They come in different flavors and are usually preferred by many kids because of their sweeter tastes. The sweeter taste also can help the child eat a less sugary, sweet cereal in the mornings and make healthier choices easier to implement. Dark, green, leafy vegetables are another good source of calcium and of course whole food, natural vitamins and supplements can help insure that you or your children are getting the correct amount of calcium they need to be healthy and grow properly.