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Frequently Asked Questions - Health without milk | 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 Frequently Asked Questions - Health without milk Frequently Asked Questions - Health without milk How hands is calcium absorbed? How hands is calcium absorbed? For example, calcium is much increasingly hands undivided from kale than cow’s milk. However, while spinach contains a lot of calcium, it is unseat to a substance tabbed oxalate which inhibits calcium absorption, so it is important to obtain calcium from low-oxalate untried vegetables (eg broccoli, cabbage, bok choy, watercress). Grains, nuts and seeds contain a substance tabbed phytic wounding which until recently was moreover considered to hinder calcium absorption; however phytic wounding is now believed to have only a minor influence. Caffeine and smoking has been shown to reduce calcium absorption. What is calcium and why we need it What is calcium and why we need it What is calcium? Calcium is a soft grey metallic element. It is the fifth most well-healed element on the earth’s husks and occurs in compounds such as limestone, chalk and marble. Why do we need calcium? This important mineral plays a inside role in maintaining unorthodoxy health and strength; virtually 99 per cent of our calcium is deposited in the wreck and teeth, the other one per cent is involved in the regulation of muscle contraction, heart beat, thoroughbred clotting and functioning of the nervous system. How much do we need? The UK government currently suggest that the reference nutrient intake (RNI) value for calcium in adults weather-beaten between 19 and 50 years of age is 700 milligrams per day. What foods contain calcium? While milk and dairy products do contain calcium, plant-based sources provide a much healthier source. Good plant-based sources include untried leafy vegetables such as broccoli, kale, spring greens, cabbage, parsley and watercress.Moreoverrich in calcium are zestless fruits such as figs and apricots, nuts, particularly almonds and brazil nuts and seeds including sesame seeds and tahini (sesame seed paste). Pulses including peas, beans, lentils and calcium-set tofu (soya stone curd) provide a good source of calcium as does molasses. How much calcium is in these foods? The pursuit table shows how much calcium is present in a range of calcium-rich foods. Supplies(and serving size) Calcium (milligrams) Cauldron Foods Organic Plain Tofu (one pack - 250g) 500 Sesame seeds (25g - a small handful) 168 Sunflower seeds (25g - a small handful) 28 Broccoli (80g portion boiled in unsalted water) 32 Curly kale (80g portion boiled in unsalted water) 120 Watercress (80g portion raw) 136 Almonds (30g - a small handful) 72 Brazil nuts (30g - a small handful) 87 Alpro Soya Milk (200ml glass) 240 ZestlessFigs (100g - four to six pieces of fruit) 250 Tahini (10g - two teaspoonfuls generously spread on one piece of toast or stirred into a trencher of soup) 68       For increasingly information, see our calcium fact sheet.           See our new poster illustrating good plant sources of calcium. Milk is a natural food... isn't it? Milk is a natural food... isn't it? Milk is a natural food... isn't it? All mammals drink the milk of their mothers until they are weaned. Unlike all other mammals though, humans protract to drink milk without weaning and into adulthood, and not just that, we drink the milk of flipside species! To state the obvious (but often overlooked) fact, cow’s milk has evolved to help turn a small calf into a cow in less than a year. That’s why cow’s milk contains virtually four times as much calcium as human milk. Calves need a huge value of calcium for fast unorthodoxy growth over the first year of life. A human infant does not require such upper levels of calcium; indeed the upper mineral content of cow’s milk puts a strain on the human infant kidney which is why most governments strongly recommend that children do not drink normal ‘off the shelf’ milk in the first year. The proteins in cow's milk (especially casein) are the most worldwide supplies allergen and most people in the world are unable to rewording milk sugar, lactose, without weaning (they are lactose intolerant). The subtitle to this is simple - cow's milk is not a natural supplies for people. Read increasingly in our new guide Why You Don't Need Dairy. Don’t children need milk for calcium? Don’t children need milk for calcium? Don’t children need milk for calcium? No, what they do need is exercise and a healthy plant-based diet. A recent review on dairy products and unorthodoxy health (Lanou et al., Pediatrics 2005) shows that there is very little vestige to support increasing the consumption of dairy products in children and young adults in order to promote unorthodoxy health. This review examined the effects of dairy products and calcium on unorthodoxy strength in children and young adults and found that physical exercise is the most hair-trigger factor for maintaining healthy bones, followed by improving the nutrition and lifestyle; this ways eating plenty of fresh fruit and vegetables, and - for young adults - wearing lanugo on caffeine and lamister swig and smoking. Find out more:       See our calcium fact sheet.         See our new poster illustrating good plant sources of calcium.         BuildingWreckfor Life - This guide will provide you with all the theoretical and practical information on healthy wreck you need. Written in a very easy to read way it explains what the key players in unorthodoxy health are and how you can unzip healthy wreck at any age, plane if your unorthodoxy health is once compromised.          Doesn't most of our calcium come from milk? Doesn't most of our calcium come from milk? Doesn’t most of our calcium come from milk? No, only 35-45 per cent of the calcium in the stereotype UK nutrition comes from milk and milk products. This was reported in the latestSuppliesStandards Agency’s NationalNutritionand Nutrition Survey Results from Years 2008-2012 (published in 2014). So despite the misconceived notion that milk is the weightier (or only) source of calcium the facts show that a large share of the calcium in our diets is derived from sources other than dairy foods. This is not surprising as most people in the world (around 70 per cent) obtain their calcium from plant-based sources rather than dairy products. How much calcium do we need? The UK government currently suggest that the reference nutrient intake (RNI) value for calcium in adults weather-beaten between 19 and 50 years of age is 700 milligrams per day. What foods contain calcium? While milk and dairy products do contain calcium, plant-based sources provide a much healthier source. Good plant-based sources include untried leafy vegetables such as broccoli, kale, spring greens, cabbage, parsley and watercress.Moreoverrich in calcium are zestless fruits such as figs and apricots, nuts, particularly almonds and brazil nuts and seeds including sesame seeds and tahini (sesame seed paste). Pulses including peas, beans, lentils and calcium-set tofu (soya stone curd) provide a good source of calcium as does molasses. How much calcium is in these foods? The pursuit table shows how much calcium is present in a range of calcium-rich foods. Supplies(and serving size) Calcium (milligrams) Cauldron Foods Organic Plain Tofu (one pack - 250g) 500 Sesame seeds (25g - a small handful) 168 Sunflower seeds (25g - a small handful) 28 Broccoli (80g portion boiled in unsalted water) 32 Curly kale (80g portion boiled in unsalted water) 120 Watercress (80g portion raw) 136 Almonds (30g - a small handful) 72 Brazil nuts (30g - a small handful) 87 Alpro Soya Milk (200ml glass) 240 ZestlessFigs (100g - four to six pieces of fruit) 250 Tahini (10g - two teaspoonfuls generously spread on one piece of toast or stirred into a trencher of soup) 68     Find out more:       See our calcium fact sheet.         See our new poster illustrating good plant sources of calcium.         BuildingWreckfor Life - This guide will provide you with all the theoretical and practical information on healthy wreck you need. Written in a very easy to read way it explains what the key players in unorthodoxy health are and how you can unzip healthy wreck at any age, plane if your unorthodoxy health is once compromised.          What is lactose intolerance? What is lactose intolerance? What is lactose intolerance? Lactose intolerance is the inability to rewording lactose, the sugar in milk. In order for the sugar in lactose to be digested it must be wrenched lanugo in the gut by the enzyme lactase into its two component sugars (glucose and galactose). Most infants produce lactase for a while but lose the worthiness to rewording lactose without weaning (commonly without the age of two). Losing this worthiness is a well-spoken indication that without weaning, milk is not a natural supplies for us. Lactose intolerance occurs in virtually 90-100 per cent of Asians, 65-70 per cent of Africans, and 10 per cent of Caucasians. Symptoms include nausea, cramps, bloating, wind, and diarrhoea. If you suffer from lactose intolerance you should stave all dairy products.   See our infographic well-nigh milk and health. What causes milk allergies? What causes milk allergies? What causes milk allergies? Milk allergies occur when the body’s immune system perceives one of the proteins (casein or whey) in milk as a foreign invader and launches an attack. Symptoms are usually increasingly lattermost than in lactose intolerance and include excessive mucus production resulting in a runny nose and obstructed ears.Increasinglyserious symptoms include eczema, colic, diarrhoea, asthma and vomiting. The milk protein casein is difficult to stave as it is wontedly used in the production of bread, processed cereals, instant soups, margarine, salad dressings, sweets and confection mix. For increasingly information, see our website section on Allergies. What is the link between cow's milk and diabetes? What is the link between cow's milk and diabetes? What is the link between cow’s milk and diabetes? Early exposure to cow’s milk formula has been linked to an immune response that can lead to type 1 diabetes in some children. The immune response involves the body’s immune system reacting to a trigger (which may be cow insulin or a protein tabbed casein from cow’s milk). Structural similarities between the triggering molecule and the insulin-producing pancreatic beta cells misplace the human immune system and it attacks the cells in the pancreas. This limits the worthiness to produce insulin and may lead to diabetes. The avoidance of cow’s milk during the first few months of life may reduce the risk of type I diabetes in some children. See our special section on diabetes for increasingly information or see Viva!Health’s fully-referenced scientific report The Big-D: Defeating Diabetes throughNutritionand a practical guide The Big-D: defeating diabetes with the D-Diet, both can be downloaded here. Which other nutrients help calcium traction Which other nutrients help calcium traction Which other nutrients help calcium absorption? Several other nutrients help calcium absorption. Vitamin D is very important for calcium absorption, it is either obtained from the nutrition or it is made in the skin pursuit exposure to sunlight. Vitamin D deficiency may occur if exposure to the sun is limited and without sufficient vitamin D, calcium deficiency is likely to occur plane if the nutrition provides unbearable calcium. The consequences may be serious, resulting in rickets or osteomalacia (softening of the bones). Over the last few years there have been cases of vitamin D deficiency in some large UK cities. Vegans obtain vitamin D from sunlight and fortified foods such as soya milks, cereals and margarines. It is important to get the wastefulness right between stuff cautious well-nigh exposure to the sun and enlightened of the need for some exposure. It is now well-considered by the UK government that we wield sun woodcut without 10 to 15 minutes exposure to the sun, this is so that we can synthesis vitamin D in the skin. Furthermore, magnesium, potassium, vitamin C, and vitamin K, are all required for good unorthodoxy health. A healthy nutrition that includes at least five servings a day of fruit and vegetables should optimise the intake of these and other micronutrients required. What if we don’t eat unbearable calcium? When the nutrition does not provide enough, calcium is reabsorbed from the wreck to restore thoroughbred levels and maintain calcium-dependent functions. If unbearable calcium is then supplied in the diet, unorthodoxy levels are restored, but if the nutrition fails to supply sufficient calcium, unorthodoxy loss persists.   Find out more:       See our calcium fact sheet.         See our new poster illustrating good plant sources of calcium.         BuildingWreckfor Life - This guide will provide you with all the theoretical and practical information on healthy wreck you need. Written in a very easy to read way it explains what the key players in unorthodoxy health are and how you can unzip healthy wreck at any age, plane if your unorthodoxy health is once compromised.          Doesn't cows milk protect versus osteoporosis? Doesn't cows milk protect versus osteoporosis? Doesn’t cow’s milk protect versus osteoporosis? No, osteoporosis occurs most wontedly in countries where they drink the most milk! American women are among the biggest consumers of calcium in the world yet they suffer one of the highest levels of osteoporosis, while African Bantu women eat scrutinizingly no dairy products at all and have a relatively low calcium intake from vegetable sources yet osteoporosis is virtually unknown among Bantu women. Increasing milk consumption does not protect versus unorthodoxy fracture, in it may be that an increased calcium intake from dairy foods increases the risk of fracture.  What increases our risk of osteoporosis? Calcium loss from the wreck has been linked to upper intakes of unprepossessing protein. By the age of 80, vegetarians tend to have lost less unorthodoxy mineral compared to omnivores. Research suggests that the increasingly unprepossessing protein you eat, the higher your risk of hip fracture becomes. Cross-cultural studies show strong links between a upper unprepossessing protein diet, unorthodoxy degeneration and the occurrence of hip fractures. In a rural polity in China where most of the protein in the nutrition came from plant foods rather than unprepossessing foods, the fracture rate was one-fifth of that in the US.   For increasingly information on the topic see our Healthy wreck section. Find out more:       See our calcium fact sheet.         See our new poster illustrating good plant sources of calcium.         BuildingWreckfor Life - This guide will provide you with all the theoretical and practical information on healthy wreck you need. Written in a very easy to read way it explains what the key players in unorthodoxy health are and how you can unzip healthy wreck at any age, plane if your unorthodoxy health is once compromised.          Can a vegan nutrition provide sufficient calcium? Can a vegan nutrition provide sufficient calcium? Can a vegan nutrition supply sufficient calcium? Yes it certainly can. There are no scientific reports of calcium deficiency in sultana vegans. Looking solely at calcium intake and not at calcium losses tells only half the story - while a vegan’s intake might be less than a meat eater’s, their losses are likely to be much lower. The vestige is that a plant-based nutrition self-ruling of unprepossessing products - a vegan nutrition - doesn’t produce these losses. A vegan nutrition rich in vegetables, fruits and whole grains can provide the understructure for a long and healthy life, reducing the risk of osteoporosis and many other diseases. In contrast, diets loaded with dairy products are associated with increased risk of osteoporosis, unrepealable cancers, heart disease, obesity and diabetes.   Find out more:       See our calcium fact sheet.         See our new poster illustrating good plant sources of calcium.         BuildingWreckfor Life - This guide will provide you with all the theoretical and practical information on healthy wreck you need. Written in a very easy to read way it explains what the key players in unorthodoxy health are and how you can unzip healthy wreck at any age, plane if your unorthodoxy health is once compromised.          Summary Summary Summary Children and young adults do not need dairy foods for good unorthodoxy health; they do need exercise and a healthy plant-based nutrition to ensure strong bones. Diets loaded with dairy products are associated with an increased risk of many diseases including osteoporosis, cancer, heart disease, obesity and diabetes. From a health perspective, dairy foods should be avoided in the diet. Cow’s milk is not a natural supplies for humans to consume. Most people in the world are lactose intolerant. Many children are unauthentic by cow’s milk allergies. Looking solely at calcium intake and not at calcium losses tells only half the story, while a vegan’s intake might be less than a meat eater’s, their losses are likely to be much lower. A plant-based nutrition self-ruling of unprepossessing products - a vegan nutrition – does not produce these losses. There are no scientific reports of calcium deficiency in sultana vegans. Vitamin D, magnesium, potassium, vitamin C and vitamin K are all required for good unorthodoxy health. Plant-based sources of calcium are many and varied and offer many other health benefits as well as providing a natural and unscratched source of calcium. 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!     With scientific research challenging the widespread misconception that a healthy nutrition needs to contain milk, it's time to take a closer squint at what we are putting into our persons and how it affects our health. Of particular snooping is the outdated concept that cow's milk is the weightier source of calcium. This is true for calves but human children (after weaning) and adults are largest worldly-wise to rewording calcium from other sources such as broccoli and kale as well as other untried leafy vegetables, nuts and some zestless fruits. An increasing value of research shows that consumption of dairy products is doing us much increasingly harm than good. With dairy stuff linked to cancers, heart disease, diabetes and obesity, it's no wonder many people are turning to a dairy-free nutrition to modernize their health. If you want all the vital facts on health without milk and where to get your calcium from, see our handy fact sheet here.   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 FAQs - Health without milk Can a vegan nutrition provide sufficient calcium? Doesn't cows milk protect versus osteoporosis? Doesn't most of our calcium come from milk? Don’t children need milk for calcium? How hands is calcium absorbed? Milk is a natural food... isn't it? Summary What causes milk allergies? What is calcium and why we need it What is lactose intolerance? What is the link between cow's milk and diabetes? Which other nutrients help calcium traction 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 -> BreakSelf-rulingreportHow to build healthy wreck and what really matters in the prevention of osteoporosis.Read increasingly -> BreakSelf-rulingguideThis 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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