Can Drinking Milk Every Day Prevent Osteoporosis?

Medical Video: Is Milk Good for Our Bones?

Not only babies and children who drink milk. Adults are also encouraged to drink milk every day. However, what exactly is it for adults to drink milk? Does drinking milk every day can prevent osteoporosis in the future? Find out the answer below.

Is it true that drinking milk can prevent osteoporosis?

Of course milk can prevent osteoporosis in adults, if consumed with the right dose and not excessive. Milk intake will maintain mineral balance and levels so that bone density is maintained. According to research in the journal Archives of Ostepoporosis in men and women aged 55 years and over, milk and yogurt have an important role in maintaining bone density.

This is because osteoporosis is most often associated with low calcium intake. While milk contains calcium which is quite high, depending on the type of product. Therefore, drinking milk can help meet your daily calcium needs.

Although there are studies that are pro and contra to the benefits of milk to prevent osteoporosis, keep in mind that osteoporosis or problems with bone density are not only determined by one substance such as calcium. There are still other substances that need to be considered.

Adults should drink how much milk?

If you want to drink milk as a calcium supplement, pay attention to your daily calcium needs. Calcium requirements for adults (ages 19 to 50 years) are 1,000 milligrams (mg) of calcium per day.

While increasing age, more calcium intake is needed. Because in old age, calcium intake tends to decrease. Not to mention the body's ability to form vitamin D which is reduced due to decreased kidney function.

Well, one small glass of cow's milk (200 milliliters) usually contains around 300 mg of calcium. However, you do not need to drink up to three or four glasses of milk a day to meet calcium needs. Because, you can meet the needs of calcium from other food sources such as vegetables.

Drinking too much milk will disrupt the balance of your daily nutrition. When you are full of milk, you don't even have an appetite. In fact, you still need other important nutrients from foods such as vitamins, protein, fiber, and others.

Drinking milk is not enough to prevent osteoporosis

To prevent osteoporosis, not only is it dependent on calcium or just drinking milk is needed, but there are several things that affect it.

Vitamin D intake. Vitamin D is in charge of helping the body use and absorb calcium, if lack of vitamin D has an impact on reducing bone mass and increasing the risk of osteoporosis. Based on research in Nutrition Research and Practice, the occurrence of osteoporosis decreases when the body has adequate calcium intake, at least more than 1 portion of milk or other dairy products are consumed in a day, and vitamin D levels are in the normal range. In addition, not only is vitamin D needed but activity outdoor at least 30 minutes a day to activate vitamin D in the body.
Vitamin K intake. Low levels of vitamin K in the body can affect low bone density
Limit caffeine intake. The large amount of caffeine from coffee will reduce calcium intake in the body. Remember that caffeine is not only in coffee but in soft drinks and tea. Limit caffeine to not more than 200 mg per day.
Reduce alcohol. Alcohol will interfere with the absorption of calcium and vitamin D, so you must limit alcohol consumption.
Do not mostly sodium (salt). Too much sodium in salt will affect the decrease in bone density, read nutritional information on purchased packaged foods and remember to consume less than 2,300 mg of sodium per day.