Not Milk?

Milk, and the dietary calcium so closely tied with it, is one of the many topics that we have had years of misinformation on. It also happens to be one of the subjects that gets me the most worked up. From a genetic standpoint, humans were simply not meant to consume the milk of another mammal. We are not just the only species that does this, we are the only ones that continue to consume milk after infancy. Yet, despite this consumption, we are also the only species with osteoperosis (Chestnut, p153). In fact, the United States has one of the highest rates of osteoporosis in the world. The US also has one of the highest intakes of calcium (Hartwig, 2012). I really hope the questions are forming in your head.
Not to undermine its importance; Calcium is very much involved with bone strength, but the truth behind maintaining strong bones depends on a lot more. The body likes to be balanced. We will return to this subject.
The problem with calcium consumption, especially in supplementation form, is that most if it isn't even absorbed by the bones. The calcium in conventionally sold milk, for example, is added to it in supplement form. It is not naturally found in the milk anymore because the cows are all grain fed. Grains don't just lack calcium, they actually block the absorption of calcium (Hartwig, 2012).
Humans are designed to get the calcium we need primarily from vegetables. The body has a hard time knowing what to do with it when it comes from the foreign sources that are often used in supplementations; and by foreign, I mean things like rocks, ground up chalk, and other various undigestible items (Chestnut, 2010).

Lets take a quick look at the homogenization/pasteurization process of milk. 

• Homogenization pushes the milk through a filter, breaking down the large fat molecules into smaller molecules, so that the cream doesn't separate to the top. This process may make it look more uniform and appealing, but is also makes it nearly impossible for the body to digest properly. These tiny, undigestible molecules bypass digestion, moving right into the stomach lining, entering the blood stream and risking calcifying/hardening of the arteries.
• Pasteurization heats the milk to a high temperature to kill off bacteria. This process may have had good intentions behind it, but the problem is that is also destroys the good bacteria, the natural vitamins and the enzymes necessary to absorb nutrients. Milk cartons say "Vitamin D fortified" for a reason...it has to be added back to the product. The calcium found in milk is in supplement form, also added back into the product. I say product because we can hardly call it milk after it undergoes these alterations. 

Does knowing all of this mean I will never consume dairy again? Of course not. I have learned that dairy is a major trigger to my allergies, and this is often enough of a reason for me to pass on it. But the truth is, I simply love good cheese too much not have some from time to time; not to mention a few family members who would probably haunt me from their graves if I never ate ice cream again. Making the decision to eat a bowl of ice cream usually means accepting the fact that I will probably spend the next 24 hours blowing my nose, and/or risking a possible acne flare-up. Deciding to eat dairy is a treat for me, much like a long night involving too much wine. It comes with consequences, and is not something I believe I need to be healthy.

We have returned to the balance the body seeks. Keeping bones strong and healthy involves balance. Too much calcium can be just as harmful, and your body will respond to this. We already touched on how calcium can enter into your bloodstream. Too much calcium runs this same risk. In turn, this affects normal kidney function, cause kidney stones and high blood pressure, and is linked to increased risk of heart disease and heart attacks (Hartwig 2012).

So what is all involved with keeping bones strong?

• Vitamin D3:  needed to aid in the absorption of calcium, and when absent, can lead to calcium deficiency and weakening of bones. Best way to get this? Sunlight! Since this can be scarce certain times of year, in various parts of the world, a good supplement is important.
• Vitamin C: increases absorption of calcium.
• Vitamin K: Helps keep other cells from breaking bones down, with links to helping keep calcium fixed in place.
• Magnesium: A mineral that helps improve bone mineral density. 60% of the magnesium in our bodies is found in the bones, right alongside calcium and phosphorous.
• Phosphorous: 85% of our bodies phosphorous is found in the bones, with over 50% making up our bone mineral mass.
• Exercise! Even just picking up something heavy on a regular basis helps build strong bones. Our bones respond to any stress put on them by building supportive substances to help better take on these loads. 
• Hormones and inflammatory condition also play a part. For example, when high blood sugar and cortisol are chronically elevated, the working rates of the cells involved with building and breaking down bones are affected. This in turn, accelerates the breakdown of bones.

It just seems to me that, while dairy may be a source of calcium, it is a pretty crappy source to get it from. I have learned to rely on my intake of protein and greens as, not just the optimal sources of calcium, but the best way to put it into and keep it in my body. A high protein diet has been shown to be very beneficial in the aforementioned balancing act. Protein keeps the amounts of calcium the body absorbs and excretes in check, as well as potentially increasing bone formation (Cordain, 2008).

Sources of calcium are everywhere, just keep it simple: leafy greens, nuts, seeds and fish. Make friends with spinach, kale, okra, garlic, broccoli and sweet potatoes. If you want it from meat sources, go for organ meats, bone broths, small fish and wild or canned salmon (with bones). Nuts like almonds, hazelnuts and walnuts also have calcium. Toss in a juicy steak, and your body will thank you.

For a more in depth look at the multiple reasons I believe dairy sucks, check out The Dairy Manifesto, or Paleo vs. Osteoporosis.

REFERENCES:


Chestnut, James L. The Wellness & Prevention Paradigm / James L Chestnut. Victoria, British Columbia, Canada: Wellness Practice-Global Self Health, 2011. Print


Chestnut, James L. The Myth of Calcium Supplementation and Dairy. Posted July 30, 2010 to: http://www.wellnessandprevention.com. Retrieved March 26, 2012.


Hartwig, Dallas and Melissa. What About Calcium? Posted Feb. 20, 2012 to: http://whole9life.com/2012/02/what-about-calcium/. Retrieved March 26, 2012.


Cordain, Loren. The Protein Debate: The Evolutionary Basis for the Therapeutic Effects of High Protein Diets. The Journal of Nutrition & Athletic Excellence, 2008.


OTHER INFORMATIVE LINKS:
http://www.westonaprice.org/know-your-fats/milk-homogenization-heart-disease
http://www.yourhealthupdates.com/homogenization-causes-artery-damage/