Where we all have been scolded for drinking milk and have been told about the importance of doing so since early childhood, milk has become a part of our daily diet. Milk is something which is loaded with the goodness of calcium that not just helps in the development and growth of ones, but along with taking care of our bone health, it also helps in transmitting the nerve signals to the brain and from the brain to the other parts of the body. Where milk has so many health benefits is it possible that its consumption can lead to various health issues? Well even the good things should be consumed in a limit or else can have adverse effects and the case is the same with milk as well. Where consuming an adequate amount of milk and dairy products can do wonders to your health, overconsuming them can be dangerous and can cause several issues. Here we are going to understand about the health risks of drinking too much milk with Ms. Anam Golandaz, Clinical Dietician, Masina Hospital, Mumbai.
Side Effects of Consuming too Much Milk
Everything has something good and something bad and consuming even the healthiest of food items can cause serious health issues. Where milk has an abundance of calcium, a nutrient that helps in carrying out various bodily functions and keeping us healthy, consuming large quantities of it or more that is required for the body can have some serious consequences.
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Here is what Ms. Anam Golandaz has to say about this- “Many researches have been done upon the consumption of milk and its overconsumption and many of them are controversial. For every study that shows the disadvantages of consuming milk includes the benefits of its consumption as well. There are many complications that can be caused due to overconsumption of milk such as digestive issues like bloating, cramps and diarrhea. Where lactose is an enzyme present in milk and other milk products, it travels down the digestive tract and is then broken down further by the bacteria present in the gut. Overconsumption of milk leads to improper digestion of this component and leads to these digestive issues. Being the main source of galactose, milk can be hazardous for our health. As cow’s milk contains high amounts of galactose hormones as most of the cattles are injected with this hormone for rapid growth and increased milk production. One of these hormones known as the IGF1 (a growth factor hormone) boosts the division and multiplication of normal and abnormal self and hence contributes to the occurrence of various cancers as well. Various components such as saturated fats, sugar and protein present in milk can be a cause of obesity, cardiovascular risks and diabetes in children. A research published in the 2018 nutrients journal states that the skin condition acne is also linked with the over consumption of milk due the the presence of insulin hormone in it.
Let us look at the side effects and health risks of drinking too much milk.
#1. Digestive Issues
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Milk can not just cause problems for people who are lactose intolerant but can affect others too. Consuming too much milk can cause various digestive issues like bloating, diarrhea, stomach pain, bloating and abdominal cramps. Consuming too much can also cause issues like vomiting as well. As the body is unable to break the lactose properly due to over or fast consumption of milk. Due to this inability to break down the lactose, it travels to your digestive system and is then broken down by the gut bacteria. Due to this reason digestive issues and gassiness is formed.
Also Read: Digestive Issues During COVID Recovery. Here’s What You Need To Know
#2. Burdens the Heart
Where several types of cancers are not the only fatal disease that can be caused due to the overconsumption of milk. When there is a large intake of milk and other dairy items, it can burden the heart and be a reason behind the occurrence of various cardiovascular diseases and hamper the heart health. As milk and milk products are a major source of saturated fatty acids for our body, it has been associated with various cardiovascular issues like stroke and coronary heart disease.
#3. Risk of Cancer
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It can be quite shocking and surprising that a nutritious food item such as milk can actually increase the risk of cancer. Consuming too much of milk can be a cause behind certain types of cancers like breast cancer and prostate cancer. Where milk and dairy products consist of several bioactives and micronutrients that might influence the risk and progression of cancer. The types of cancers that might get triggered due to the over consumption of milk are colorectal cancer, prostate cancer, breast cancer and stomach cancer.
#4. Obesity
Where parents have forced their children all their childhoods to finish that glass of milk, it's high time that they get to know that the overconsumption of this calcium rich milk can actually be the cause of obesity in their child. Being a source of saturated fats, milk contributes in making the child obese. In a world where the physical activities are so limited and even ;little children have a sedentary lifestyle, the overconsumption of fat containing milk can do more harm than any good to their health and bodies. As the physical activity of these children are so limited, the energy consumed is little and hence the overconsumption of milk and other dairy products contributes to obesity.
#5. Acne
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If you are someone who loves milk and other dairy products then a trip to a dermatologist might be quite disappointing for you. For someone who is agitated due to the growth of those stubborn pimples, it is important to know that milk can be the cause behind this annoying acne. In the world where everyone aspires for clear and glowing skin, acne can surely be a bummer. Overconsumption of milk has been associated with the growth of acne by many researchers due to the presence of IGF in it. As these growth and milk production hormones are present in your milk, they can worsen the acne by disrupting the insulin levels of the body.
Also Read: Why Are Salicylic Acid Cleansers So Popular For Acne-Prone Skin?
How much is too much?
When we are talking about the overconsumption of milk and its side effects, it is very important to know how much is too much? Where milk provides us with some essential nutrients and micronutrients like calcium, amino acids and phosphorus, cutting out dairy fully is not an option. Moreover the nutrients that milk provides to our body are not just essential for growth and development but also helps in various other bodily functions as well. Know from Ms. Anam Golandaz, Clinical Dietician, Masina Hospital, Mumbai that how much milk and dairy products should a person consume depending upon their age and physical activities-
- Children under the age of 1 year: Toddlers and infants are always prescribed to be fed on nothing else but their mother’s breast milk. As during this age, growth and development of a child is taking place and the bones are still being formed. An adequate intake of breast milk is crucial in these years
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- Adults: The nutritional needs of an adult always differs from that of an infant and hence the food they consume can not be the same either. Where infants essentially survive on milk, adults need some other important nutrients as well in order to perform daily life activities. About 250 to 300 milliliter of milk is all that an adult needs. Consuming 300 ml of milk includes the consumption of other milk and dairy products like curd and paneer as well. If a person’s dietary needs are being fulfilled by these diary products then it is not a compulsion to drink a glass of milk as well.
- Elders: For the people who are above the age of 60 years and are in their 60’s, 70’s or 80’s, 250 ml to 300 ml of milk is what they need. Although their consumption can be slightly adjusted depending upon their health issues. As in this age people often face some gastric and digestive issues, depending upon their condition, the amount of milk they consume can be adjusted by consulting their doctor.
With inputs from Ms. Anam Golandaz, Clinical Dietician, Masina Hospital, Mumbai