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Healthy wreck | whitelies Skip to main content Follow us on FacebookTwitterYoutubeWell-nighusContact usFAQs Search form Search Toggle navigationWell-nighusOur campaigns Press & media CowsDairy farming Natural Life and sentience The Life of a Modern Dairy Cow Investigations Dairy industry facts FAQs dairy cowsSubletAssurance Schemes Not just cows... GoatsGoat farming Read our Appeal Feature by Juliet Gellatley Report: The Kids are NOT Alright The Undercover Film Action for Goats Media Resources Donate Going dairy-freeMilk Drinkers Cheese Lovers Chocolate Devotees Yoghurt Enthusiasts Ice Cream Fans Dessert Worshipers Cream Allies Custard Fiends Butter Patrons Dairy-Free Super Pack HealthWhat's in milk? Milk and Health FAQs - Health without milkWreckDairy vs plant-based alternatives Ethnocentrism Viva!Health campaigns EnvironmentEnvironmental Impact The origins of dairy farming ResourcesPrinted and PDF Materials Video Library Images & increasingly Books Blog Take ActionDonate Local Groups Join Viva! Leave a Gift for Someone Else Leave a Gift in Your Will Online shop MooFree May Viva!licious ice-cream van tour Scary Dairy Action Mother's Week of Action Cadbury Day of Action Object to zero-grazing sublet proposal Stop the victual trade! Write to caterers! Donate Home Health Healthy wreck Healthy wreck Your skeleton is the scaffolding that houses and protects your organs, gives your muscles something to cling to and stores minerals such as calcium and phosphorus. In the centre of some of your wreck is red unorthodoxy marrow, responsible for producing thoroughbred cells. So, far from stuff just a hodgepodge of bones, your skeleton is a living network of cells, fibres, minerals and thoroughbred vessels. As wreck grow, wilt worn or suffer minor forfeiture from physical activity, they are constantly repaired. Damaged and worn shit are cleared yonder and new unorthodoxy is built in the gaps. Some 99 per cent of your body’s calcium is in your skeleton and so anything that affects calcium levels in the soul – food, lifestyle, medication – has an impact on your bones. If the effect is negative it can result in unorthodoxy loss leading to osteopenia (the precursor to osteoporosis) and it can happen at any age. Women have a higher risk considering of the dramatic waif in oestrogen at menopause – much greater than the respective ripen of testosterone in men – and hormone levels are an important player when it comes to unorthodoxy health. Your bones, just like the rest of your body, need a wide range of nutrients to be healthy. If you have a bad nutrition and top it up with an uneaten dose of calcium, you won’t get the benefits you might think you’re getting and it can unquestionably be harmful for your bones.Increasinglycalcium = largest bones? In the UK, a half of all women and one in five men over the age of 50 will suffer a fracture and this level of risk is fairly worldwide in many Western countries. This simple fact destroys the old myth that osteoporosis is caused by calcium deficiency considering those nations that slosh the most cow’s milk and other dairy products have the highest rates of osteoporosis and hip fracture. Getting the wastefulness right To alimony your wreck strong and healthy, it’s as important to know what weakens them as well as what strengthens them. The myth well-nigh people needing calcium from cows’ milk is so pervasive that you’d think vegans were boneless blobs, wobbling virtually the floor! This is the crème de la crème (excuse the pun) of myths from the dairy industry: we, but expressly our children, must have cows’ milk for strong wreck and teeth. Western nations have been duped into yoyo that we need to suckle from cows to obtain calcium! When you think well-nigh it, the notion is preposterous.Withoutall, how did we develop a healthy skeleton for most of our incubation when we did not drink dairy? And how, today, do the majority of the world’s people have strong wreck when they don’t slosh dairy? The latest figures from 63 countries show the truth of this, with a huge variation in fracture rates – some countries having 10 times as many fractures as others (Kanis et al, 2012). Hip fractures of women equal to countries Nations such as the UK, where dairy consumption is upper (av. 270 grams dairy products a day), has one of the highest osteoporosis rates in the world. Nigeria, on the other hand, which eats a nutrition upper in plantains,  tubers, wholegrains, vegetables and pulses and where only one per cent of the nutrition is dairy and less than three per cent is meat – has scrutinizingly no cases of osteoporosis. (National Bureau of Statistics, Nigeria, 2010.) You may be wondering how Inuit (used to be referred to as Eskimos) people survive? When scientists studied them, one outstanding discovery was that without the age of 40, Inuits had upper unorthodoxy loss and fast progression of osteoporosis. This was attributed to a nutrition very upper in unprepossessing protein and phosphorus and low in fresh fruit and vegetables (Mazess et al, 1974). There are copious scientific studies showing that people eating a nutrition upper in dairy products and unprepossessing protein have upper unorthodoxy loss. And conversely, that fresh fruit and vegetables protect and strengthen our bones. A huge wringer of 34 surveys from 16 countries found that 70 per cent of all fractures resulted from eating unprepossessing protein (Abelow et al, 1992). Not satisfied with that, flipside scientific team tested the same theory in a seven-year study of 1,035 women. They found that those with diets upper in unprepossessing protein had scrutinizingly four times increasingly unorthodoxy loss – and a 3.7 times higher risk of hip fracture – than women who ate the least value of unprepossessing protein (Sellmeyer et al, 2001). A highly-regarded study of increasingly than 120,000 women lasting 12 years showed that eating increasingly than 95g of protein a day significantly increased the risk of forearm fracture (Feskanich et al, 1996). And there’s more! A gargantuan study of scrutinizingly 80,000 women in the USA led by scientists at the Department of Nutrition, Harvard School of Public Health, examined whether by increasing your milk intake you can reduce the risk of fractures. It found that not only does milk not protect wreck from fractures but that women drinking two or increasingly glasses of milk a day increased their risk of hip fracture (Feskanich et al, 1997). A recent study looked at children and the growth of their wreck and it terminated that unprepossessing foods, particularly meat, had a significant negative effect on unorthodoxy mass increase (Zhang et al, 2010). And an important review of 58 variegated scientific papers examining whether upper calcium or upper dairy intake improves unorthodoxy health in children was published in the highly esteemed Pediatrics journal. It terminated neither option gives plane a modest goody (Lanou et al, 2005). One of the authors of this review, Professor Amy Lanou, PhD, holds a doctorate in human nutrition from Cornell University and her book, BuildingUnorthodoxyVitality, makes well-spoken that for healthy wreck we must: Increase fruit and vegetable servings to six to 10 per dayStaveor limit protein from unprepossessing sources (no meat, dairy and so on) Exercise regularly (at least 30 minutes every day) Get unobjectionable vitamin D through sunshine or a supplement Obtain calcium and other bone–healthy nutrients from plant sources When we slosh dairy, calcium floods our soul and much of it is quickly lost in our urine considering so much of it can’t be immediately used or stored.Unprepossessingprotein increases our traction of calcium but this is not necessarily a good thing. The ongoing European Prospective Investigation into Cancer and Nutrition (EPIC) studied scrutinizingly 9,000, 35 to 67 year old women. It was carried out by the Department of Epidemiology at the German Institute of Human Nutrition and it showed that as unprepossessing protein intake increases, unorthodoxy health deteriorates. Conversely, as vegetable protein increases, wreck are found increasingly to be protected. This study rumored for age, weight, hormone replacement therapy, smoking, exercise, swig intake, menopausal status, education and occupation… in other words the scientists narrowed lanugo the impact to the effects of protein vacated (Weikert et al, 2005). When we eat healthy plant foods, we are not overwhelmed with excessive calcium but instead we get a steady supply throughout the day. Our soul then uses what it needs without depositing glut calcium in the wrong places, risking kidney stones and hardening of tissues – including thoroughbred vessels which can increase the risk of heart attack. Also, when small amounts of calcium are undivided into our blood, hormone regulation is increasingly precise so that unorthodoxy dispersal and build up is not overstimulated. However, osteoporosis is often not a disease of low calcium. It is caused by many factors including bad nutrition (often with glut calcium and unprepossessing protein and low fruit and veg), smoking, swig consumption, low oestrogen or testosterone, lack of exercise and stuff underweight. Despite relentless claims by the dairy industry, milk is neither the only nor the weightier source of calcium. It takes strength to stand up versus a lifetime of propaganda – but that is what we have to do in order to sweep whispered the myth that dairy is the holy grail for strong wreck and teeth. In fact, the opposite is true. In terms of diet, the biggest favour you can do for  your wreck is stave dairy and all unprepossessing products and enjoy a wholefood vegan nutrition packed with fruit and vegetables, mushrooms, pulses, nuts and seeds and small amounts of vegetable oils. How much calcium do we need? How well you swizzle calcium depends on your age. It’s highest in infancy (50– 60 per cent), expressly from breast milk, but by womanhood it drops to well-nigh 30 per cent. This is how much calcium (mg/day) you need at variegated ages: Children 0-12 months: 525 mg 1-3 years: 350 mg 4-6 years: 450 mg 7-10 years: 550 mg Males 11-18 years 1,000 mg Over 19 years 700 mg Females 11-18 years: 800 mg Over 19 years: 700 mg During lactation: +550 mg Latest studies show that calcium intake whilom the recommended dose offers no spare protection from fractures and can unquestionably increase the risk.   How to eat right? The upper alkaline content of many fruits and vegetables can counteract the effects of some acid-generating foods (see the orchestration in our guide pages 19-22) and often promotes good health. The science is now veritably well-spoken - fruits and vegetables modernize unorthodoxy health in both children and adults. Aim for eight portions of fruit and vegetables a day – build it up gradually and you’ll be eating largest in no time! Here's is how to get children to eat increasingly bone-friendly foods and here are some tricks for grown-ups. Calcium from plant foods doesn’t inflowing the soul with excessive amounts but provides a steady supply throughout the day, which is used for your body’s firsthand needs and keeps thoroughbred levels steady. If you fill your nutrition with plenty of vegetables, fruit, nuts and seeds and pulses, you’ll get all the calcium you need. Good sources are sesame and other seeds, tofu (calcium-set), pulses, almonds and Brazil nuts, untried leafy vegetables (including broccoli), figs, cinnamon, oregano and parsley. For calcium content of foods and to find out what other nutrients are important for healthy bones, please see our guide, pages 12-15. Move it! Exercise is important for healthy wreck throughout your unshortened life. It’s the old truism of use it or lose it as unorthodoxy adapts to the loads put on it and therefore weight-bearing exercise such as walking, running, dancing, yoga, wittiness games and so on, leads to an increase in unorthodoxy density.   How to build bone-healthy habits into your daily life: Use stairs rather than lift. Carry your shopping tons (weight permitting). Walk to the shops, café, restaurant, pub etc. or park remoter yonder so you simply have to walk a little bit more. If you use public transport, get off a stop surpassing your usual stop and walk the rest.Planeif it’s just for a couple of minutes, flit to your favourite song at home. Try to incorporate 30 minutes of walking, running or other exercising (any worriedness using your own body-weight is good for your bones) into your daily routine. When watching TV, get up during ad breaks and walk virtually or do a few squats. Try yoga – everyone can do it, there are styles and classes to suit everyone’s abilities.   How well-nigh weekends? Go for long walks, hike and jog.Wittinessgames, tennis, etc. are unconfined for your wreck but moreover a good family worriedness Volunteer in a local shelter – walking dogs helps them as much as it helps you! Gardening helps your wreck too!     Viva! is a champion for animals in the dairy industry and we do essential work to reduce dairy consumption for the sake of the animals, the environment and our health. We can't do it without you. Please requite what you can to help us protract our vital work Make a donation FOLLOW US WebsiteFacebookTwitterYoutube Health What's in milk? Milk and Health FAQs - Health without milkWreckDairy vs plant-based alternatives Ethnocentrism Viva!Health campaigns Find out increasingly Everyone's Going Dairy-FreeIf you'd like a paper copy, please order it here. Read increasingly -> Why You Don't Need DairyIf you'd like a paper copy, please order it here. Read increasingly -> White Lies reportThis report combines the findings of over 400 scientific papers from reputable peer-reviewed journals such as the British MedicalPeriodicaland the Lancet.Read increasingly -> Break Free reportHow to build healthy wreck and what really matters in the prevention of osteoporosis.Read increasingly -> Break Free guideThis guide will provide you with all the theoretical and practical information on healthy wreck you need.Read increasingly -> Boning Up on CalciumA handy fact sheet summarising everything you need to know well-nigh calcium and your diet. Read increasingly ->Well-nighusOur campaigns Press & media CowsDairy farming Investigations Dairy industry facts FAQs dairy cowsSubletAssurance Schemes Not just cows... 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