When you are a woman and have a family to take care of, often you end up neglecting your own diet. That is a necessity as your health is also crucial and will affect that of your family’s as well if you are unable to stay healthy and fit for them. Inadequate nutrition also leads to feelings of fatigue, depression and low energy levels in women. Many mothers end up feeling harassed and tired too soon on a day when they have kids to look after and not adequate time to look after themselves.
It is important that a balanced diet is followed by women, irrespective of their age. It is even more important as one age since the falling levels of immunity and growth hormones in one’s system need to be balanced by adequate diet. As we all know, protein, vitamins, minerals, and carbohydrate in balanced amounts are necessary for a balanced diet. Many women suffer from poor bone health and low iron content in their blood. These aspects come up as women age over time and become the causes of different ailments. It is necessary to step up the intake of nutrients that can prevent such shortcomings from happening in one’s health. Milk is a good source of calcium, protein, vitamin D and other minerals and vitamins. These, in turn, can ensure good health for women. Again, it also ensures that sex hormones like estrogen and progesterone remain in their bloodstream at healthy levels.
Women often neglect intake of milk or milk products as they feel that it would make them fat; some feel that they become bloated when they consume milk or it causes acne on their skin. However, these are myths that can be dispelled by ensuring an adequate serving of milk or milk products. For staying off excess milk fats one can consume skimmed or diet milk, but full fat or creamy milk has essential fatty acids that are good for heart health as well. Hence it is best that one takes a single serving of milk, half of a small cup every day with their cereals or as a meal accompaniment. One could also alternate and have single servings of Yogurt daily with their diet. These are some ways milk and Yogurt become part of one’s diet and help to ensure necessary nutrition that is vital for women’s health.
Those who are finicky about their diet can indulge in Yogurt shakes with fruits that are healthy and nutritious; such a shake can be a snack or a breakfast solution on the go.
There are certain myths about dairy products like milk that might be overused and misunderstood. For instance, skim milk is something that many people swear by but full-fat dairy is known to have certain essential milk fats that are good for the heart as well. The links that many studies produce between full fat-free products and obesity can be taken too generally and often the health benefits of full cream milk is overlooked. Again, there are more healthy versions of milk products to have like cheese, Yogurt which also has the key milk nutrients along with vitamins like A and D and essential fatty acids which are often missing in skim milk.
Another misleading notion is that milk needs to be avoided when one has a congested nose. There is no linkage between drinking milk and seeing an uptake in one’s cold symptoms. Indeed, a touch of roots like ginger or turmeric boiled in milk is a common Indian remedy for curing a cold.
Though milk is known to be a source of calcium which in turn means stronger teeth and bones, however, it is not necessary that one needs to drink more of milk or milk-based products to increase calcium in their diet. Even if one takes in calcium supplements, it does not reduce their chances of fracturing their bones. Indeed, calcium does contribute to bone health, but there are other aspects as well, such as strengthening the muscles and tissues around the bones with protein intake that can help to secure bone health.
Lactose intolerance is something that many people suffer from and is one reason that many stay away from milk. However, lactose intolerance does not arise in small servings of milk or dairy products in balanced diet meals. This is necessary to know as absolute abstinence from milk is something that many people make the mistake of. A small cup of milk consumed in the morning or used in one cup of coffee would do no harm as well as not showcase symptoms of lactose intolerance.
The other myths that are common about milk are that it is the best source of calcium. That is not true as there are many other vegetables and animal protein sources that can help supplement calcium in your diet. The other myth is to assume that all dairy products have the same content of minerals and vitamins. It is known that Yogurt and milk have similar nutrient content, but cream and cheese often have more fat than milk and Yogurt as well as not enough of vitamin D as found in milk or Yogurt.
If you are unable to gain nutritional benefits from milk there is no need to despair. There are other alternative milk based substances that can help override the limitations of milk and still provide you most of the nutrition that milk is known for. While cheese is probably too high on calorie to be part of your daily diet or in substantial amounts, Yogurt is one dairy product that comes to the rescue. There are several benefits you get from Yogurt without some of the problems that many encounters with normal milk drinking.
Yogurt contains protein, some varieties in higher levels than others as well as nutritional minerals like phosphorous and calcium, which help in maintaining your teeth and bone health. Nowadays Yogurt comes in different flavors as well as low-fat versions. If you take a serving of yogurt in vanilla flavor and of the low-fat variety you are ensured not only calcium, protein in your diet but also minerals and vitamins like B12, riboflavin, phosphorus and others like zinc. At the same time, Yogurt is rich in pro-biotics which makes your gut stronger and helps to aid your natural digestive powers. Yogurt is easier to digest and intolerance to Yogurt is unheard of. You can get it in different flavors and versions that are higher in protein such as Greek Yogurt, those that are supplemented with pro-biotics even more and so forth. One can opt for Yogurt with fruit infusions or yogurt based shakes that can be healthy snacks or drinks on the go.
The above points showcase how one can make a dairy product a part of their regular diet and not have to think twice. There are less fattening aspects in Yogurt and more benefits to add to your health. It not only helps to supplement calcium, protein, and minerals in your diet but also aids in cooling the system and keeping your gut healthy.
In the nineties, most of us knew that the unreported fact is that milk is required for good health, especially for kids who were growing up. Parents told children that they needed to drink lots of milk in order to grow healthy and strong. There have been several other facts or popular beliefs that have emerged since, especially the concept of organic milk and the dangers of antibiotics and growth hormones found in cow’s milk. Indeed, even the kind of protein and the breed of cows which results in different milk categories have hence been discovered and discussed in social circles. Hence, one today approaches the aisle of a department store where milk is kept with a lot of trepidation. Indeed, it is probably a requirement that consumers are aware of how cows are bred and what is found in the milk that we get from them.
Today, even if one purchases milk cartons that advertise organic milk, these might not contain harmful synthetic hormones that are often injected into the animals, but most animals are injected sex hormones to keep them pregnant as well as lactating most of the time. Hence, there are progesterone and estrogen to be found in high amount in most milk products. Drinking milk has since been linked to the development of man boobs, decrease in testosterone levels and prostate cancer.
Many people do not realize that they are lactose intolerant; hence, many end up living most of their lives drinking milk, feeling bloated and having skin problems without knowing why.
However, the above facts are only certain side effects that one might see of drinking milk, maybe too much milk. It is important that one realizes the amount of milk that is necessary for their health, the power of milk protein and calcium as well as antibodies that are present in milk. Today there is “A” category milk that is designed to ensure lactose intolerant people can benefit from milk consumption; organic milk from pasture-grazed cows help overcome most of the harmful hormones and supplements that many dairy farms were accused of and so forth. Nowadays, most dairy farms are certified and inspected to ensure that they follow the necessary health standards. As a result, it is important that one continues to consume milk for its benefits and in a balanced way which will ensure minimal side effects and maximum nutritional benefits.