By Dr Orly Zuker, Chiropractor
(B.Appl Sci; Comp Med, Clin Chiro; Masters, B.Nursing)
The Low Down On Milk
Is milk, the drink of life or otherwise? The milk debate is an age old debate, with some health authorities and health practitioners recommending that we consume dairy products daily, and others recommending that we avoid them and look for calcium in other sources. For thousands of years raw dairy products from healthy grass-fed cows have been looked upon as one of the healthiest foods available, however modern farming practices as well as food production laws allow milk to be modified, potentially minimising its benefits. Cow’s milk consumption dates back thousands of years with ancient Hebrew scrolls making reference to ambrosia; a mixture of milk and honey, ‘a drink of the gods and goddesses’. Over the years dairy has become an extremely profitable industry that generates billions of dollars a year for the economies worldwide, supporting government, small business and private organisations.
As with many industries today, politics and money dominate, often leading to a misinterpretation of information, bias and public confusion. For the unbiased purposes of this article, it is necessary to look beyond the surface so that we may be in a position that allows us to be well informed as well as able to make informed choices. Recognising the history and background of milk and accepting that the dairy industry is not an evil empire is a great start….
The Business of Milk
Worldwide the dairy industry is none other than an enormous industry. In Australia, Victoria accounts for most of Australia’s dairy exports with South Gippsland continuing to be the state’s prominent dairy farming district. Japan, Singapore and Indonesia continue to be to largest market for Victorian dairy exports with billions of dollars being exchanged annually.
Most people will admit that fresh produce that is untouched, free of chemical sprays, grown in the back yard and which are not processed or adulterated in any way do taste best. With dairy products and milk specifically, when it is raw and in essence ‘straight from the cow’ it is a delicious alternative, however unpasteurised dairy products have been illegal in Australian since the 1980s, leading to the sale of raw milk on the ‘black market’ to meet public demand. Many have been enjoying these dairy products over the past 10 years, yet regrettably in February 2011, an Australian producer of raw milk attempted to dodge the law by labelling the products as ‘not for human consumption’ with the intention of them being so, and was fined $53,000 for breeching 43 counts of the Food Act.
Milk, Health & Nutrition
With its many health benefits, milk is the perfect nourishment for infant mammals of all kinds. From a nutrient perspective, for new born babies up till 2 years of age, breast milk has everything needed for health and development, including; immunoglobulins, enzymes, protein, essential fatty acids, biotin, iodine, magnesium, vitamin A, B1, B2, B5, B12, D and K, potassium, selenium and of course calcium. Most communities around the world have been indoctrinated of the benefits of dairy for ‘healthy teeth and bones’, with governments’ and dairy boards’ recommending 5 serves of dairy a day after breastfeeding is complete. It is true that dairy is a rich source of calcium, and by all means if you enjoy milk and dairy products then have them (unless you are dairy intolerant), however relying on just one source for our mineral and vitamin intake may pose a problem to our nutrition. In eating a well balanced and nutritious diet, perhaps as well as enjoying milk in our diets, we should also eat a well balanced diet that includes alternative sources of calcium from vegetables; spinach, kale, broccoli, or other green leafy vegetables as well as carrots and sesame.
When it comes to dairy though we must bare in mind that nutrients found in cow’s milk are for calves and are not necessarily highly absorbable or bio-available to humans. Much research has been specifically conducted on this topic in an attempt to understand the place of dairy in our mammalian diets after lactation. Many studies suggest that calcium is helpful in maintaining bone health, yet there are some gaps in knowledge emerging as scientists and health authorities discover that some of the largest milk consuming countries in the world; Australia and America do in fact have the highest osteoporosis rates in the world.
Osteoporosis is a condition that causes brittle bones in mostly middle aged and elderly populations. Three pertinent issues exist in the development of osteoporosis;1. Calcium, 2. Vitamin D and 3. Exercise. Vitamin D is required for efficient calcium uptake in bone and exercise is necessary for bone formation, thus avoiding the sun and sitting on the couch may lead to unhealthy bones. The best and most effective way to maintain healthy bone mineral density and to avoid osteoporosis in the future is to simply exercise. Regular exercise generates healthy ‘strain’ on bones and muscles that causes nutritional and mechanical changes to bone. At a micro level when bone is under load (with muscles pulling at their insertion) bone formation activity and nutrients absorption occurs. Exercising outside will also aid in increasing vitamin D stores and reduce your risk of cardiovascular disease, cancer, diabetes, depression and poor immunity.
Milk and Illness: Food allergies have become the epidemic of the 21st century with more and more children and adults being diagnosed every year. Dairy is mucous promoting and hypersensitivity to cow’s milk is one of the most common food allergies known. Severity of symptoms cary and may include bloating, diarrhoea, sinusitis/ post nasal drip, abdominal cramping and pain, headaches and flatulence. Diagnosis may be made via a blood test or skin prick test, however if we listen to our body’s signs and messages it is very easy to know what trigger foods to avoid.
Many doctors, health care practitioners and scientists have observed that cow's milk may be linked to or lead to a gamete of health problems. The most common side effect of dairy intake is; gastrointestinal upset, allergies, infantile colic, sinusitis and skin rashes. In an attempt to understand the causes of asthma, positive links have been made to cow’s dairy intake and childhood asthma. Other side effects of cow’s dairy are; iron deficiency anaemia, heart disease, frequent colds and influenza, inflammatory reactions in arthritis, diabetes, ear infections and osteoporosis. If you experience any of these symptoms from consuming dairy, then dairy is not for you. Listening to your body’s messages is essential and perhaps trialling lactose free milk or A2 milk may be a better option.
New & Unique Milk Choices
There are many milk options to choose from- low fat, full cream, UHT, fresh, non-organic milk, organic, lactose free, fortified, flavoured milk, raw milk and A2 milk. In most cases cost, personal preference and health are the dominant factors in choosing either of these selections, however recently in 2011, the spotlight has been on the A2 variety of milk and dairy products.
A2 Milk: Most people would think that a cow is a cow, however A2 dairy farmers have found that cows which contain A2 beta-casein protein ultimately produce milk that is free of mutated proteins that are commonly found in A1 cows. In deciphering which dairy cows are A1 or A2 protein types, DNA tests via tail hair are conducted. Apparently dairy intolerance is closely related to A1 sensitivity, whereas the A2 beta-casein protein is said to be more easily digested for health and wellbeing, reducing the likelihood or potential of lactose intolerance.
Organic Milk: Organic farming is achieved by respecting the earth, ecology and the environment. Organic dairy products are free of additives, synthetic chemicals, pesticides and herbicides. The cows are free to graze on clean green pastures, rather than being grain-fed and from a health perspective are treated holistically with more natural measures. The use of antibiotics, hormones and GMO feed is not involved in organic dairy farming and some varieties do not homogenise the milk. Research conducted in 2006 found that organic milk contains almost three-quarters more omega 3 (essential fatty acid) than ordinary milk.
Raw Milk: Raw milk is exactly as it suggests, ‘straight from the cow’. Milk in this form is high in protein, enzymes, mineral and vitamins as it has not been subjected to homogenisation and pasteurisation processes. Pasteurisation is a heating process that was introduced in an effort to destroy bacteria (E.Coli, Salmonella & Listeria) that may be present in raw milk. This process may also be used to extend the shelf life of dairy products. Unfortunately the heating process of any fresh produce destroys many of its minerals, vitamins and enzymes that aid the absorption and digestion. Homogenisation, on the other hand is a procedure that evenly distributes and delays separation of the fat content of milk.
Milk certainly has benefits, and like anything though moderation and balance is the key. With health in mind, try to stick to A2 or organic milk and eat a varied and well balanced diet, where you don’t rely on just one source for calcium and other vital nutrients. Seek unbiased and holistic information and do your own research, question all information that we read or hear and be a little sceptical when you see, read or hear mass media advertisements, whose central incentive for food campaigning is of course the bottom dollar. Remember to listen to your body when symptoms arise, exercise regularly and if you are worried about your calcium needs, eat a handful of raw almonds and plenty of fresh or lightly steamed green vegetables each day. A naturopath, chiropractor or another chosen health care provider may also be of great assistance in assessing your diet and nutrition needs. Good luck in your journey of health.
References:
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Potter, ME etal. (1984). Unpasteurized Milk: The Hazards of a Health Fetish. JAMA. Vol 252 (15). Pg. 2048-2052.
Oliver, SP etal. (2009). Food Safety Hazards Associated with Consumption of Raw Milk. Food Path Dis. Vol. 6 (7). Pg. 793-806.
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Ellis, KA etal. (2006). Comparing the Fatty Acid Composition of Organic and Conventional Milk. Jour Dairy Sci. Vol 89, (6). Pg. 1938-1950.
Chillbeck, PD etal. (1995). Exercise and bone mineral density. Sports Med. Vol 19 (2). Pg. 103-22.
In preventing and avoiding injuries, it is vital that we have awareness of our body. As mentioned above, the key lies in preparing our body. No matter what form of physical activity warming up with limbering exercises and stretches, cooling down with stretches and in general taking care to avoid sudden movements and heavy lifting are clever steps towards injury prevention. When it comes to gardening, be sure to bend carefully, squat using your abdominal muscles (so that you may stabilise and balance yourself) and avoid any undue strain on the spine (by centering and aligning your posture whilst you pull, dig or shovel). If you are unsure of which stretches are best for gardening preparation and for your body specifically, speak with your health care practitioner who will advise you appropriately.
After your hours in the garden, you may ache the next day. Ensure that you rest, do some gentle stretches and if your discomfort persists seek advice from your health care provider, preferably a muscular-skeletal practitioner such as a chiropractic doctor. 
