What's the Deal with Dairy? Milk, Calcium, and Osteoporosis-True and False

Milk is touted for preventing osteoporosis, yet clinical research shows otherwise. The Harvard Nurses’ Health Study, which followed more than 75,000 women for 12 years, showed no protective effect of increased milk consumption on fracture risk. In fact, increased intake of calcium from dairy products was associated with a higher fracture risk. An Australian study showed the same results. Additionally, other studies have found no protective effect of dairy calcium on bone.

Who gets ostoporosis anyway?

Women over 50 who lose weight drastically and older, malnourished, alcoholic men. If you do not fall into these categories, you're probably going to be in the clear.

So where do you get your calcium you wonder? In the words of Annemarie Colbin, Founder and CEO of The Natural Gourmet Institute for Health and Culinary Arts and author of The Whole Food Guide to Strong Bones, "The same place as cows, elephants and horses. In other words: leafy greens!" (Visit her website, www.foodandhealing.org). Other great calcium sources include cauliflower, parsley, broccoli, kale, almonds, sesame seeds, oysters, soft shell crabs, (edible bones). Also, in order to assimilate calcium, you must have Vitamin D in your diet (from direct sunlight is best) and magnesium, a mineral directly responsible for increasing calcium absorption from blood to bone. Where do you get magnesium? Sea veggies are best, blue-green algae is even better, a wonderful Superfood -(think Japanese men and women in Okinawa, Japan- who never drink milk, but live by the sea, eating veggies and grains until 100 years and over). Think you don't like seaweed? Try dropping a slice of seaweed in your rice next time you cook it...you won't even taste it.

Too much calcium can make your bones more brittle and keep in mind that there is no single, universal calcium requirement true for all individuals.

How can I maintain healthy bones and decrease the risk of osteoporosis?

You can decrease your risk of osteoporosis by reducing sodium and animal protein in the diet, increasing intake of fruits and vegetables, exercising and ensuring adequate calcium intake from plant foods such as leafy green vegetables and beans. Your joints need movement and flexibility, not calcium, chocolate chew candies.

Many people are concerned with having a low bone density and look for supplements. Here are the risk factors associated with low bone density that your doctor might not tell you: sleeping pills, tranquilizers, smoking, vision problems, overactive thyroid, too much refined food in the diet, not enough protein, not enough vegetables.

Take home message: "A whole food, plant based diet suspends, cures all, and promotes superior physical fitness. Nutrition supported by exercise, water, sunshine is greater than the sum of its parts. It's a biological symphony."
-T. Colin Campbell, PhD, Professor Emeritus of Nutritional Biochemistry, author of the China Study, the most comprehensive health study ever conducted. www.tcolincampbell.org