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Milk and calcium good for the bones? Don’t think so | Dr Briffa's Blog
Another supposed anomaly here is dairy products. They do seem to be quite a recent addition to the diet (5000 years or so), so in theory not so important for health. Many nutritional commentators tell us, though, they are almost essential for our bones. Yet, the bony record from before about 10,000 years ago shows good bone health. How did we manage for more than 2 millions years without cow’s milk and now suddenly need it? Maybe, just maybe, we don’t need it at all.
I decided to revisit some of the science in this area recently. I found a quite-recent meta-analysis (amassing of similar studies) which looked at the relationship between milk consumption and risk of hip fracture [1]. I think fracture risk, by the way, is a much better judge of the value of dairy products than bone density. The whole point, supposedly, of having dense bones is to prevent fracture, so it makes sense to look at this (not density).
Neither in women nor men was there any relationship between milk drinking and risk of fracture (higher milk consumption was not associated with reduced risk of hip fracture).
Swolldier - The Home Of Nutrition Central
Different cells in the body become insulin resistance more quickly than other cells. The liver becomes insulin resistant first, then the muscle tissue, then the fat. When the liver becomes resistant it suppresses the production of sugar. Your blood sugar level is the result of two things, the sugar you have recently eaten and how much sugar your liver has made. If your blood sugar is high when you wake up in the morning then your liver is making sugar during the night, indicating insulin resistance. If you wake up dizzy in the morning that can be an indication of partial insulin resistance due to blood sugar fluctuations during the night.
The next tissue to become insulin resistant is the muscle tissue. Muscles store sugar to burn for energy. When you are insulin resistant you will have trouble burning fat, so you will have to burn sugar stored in your muscles. This will cause muscle weakness or pain.
Your fat cells take longer to get insulin resistant. That is why we gain weight in the abdominal area when we have partial insulin resistance. Insulin takes sugar and stores it as fat in your cells. So until your fat cells become totally insulin resistant you continue to gain weight. Then your weight will plateau as the fat cells protect themselves. Your linings of your arteries do not become insulin resistant, and as insulin increases, more plague will build-up in the lining. This is why coronary artery disease is much higher in people with insulin resistance.
Insulin resistance even affects the thyroid. The thyroid produces mostly the T4 hormone. This T4 hormone is converted to T3 by the liver. When the liver gets insulin resistant then is cannot convert T4 to T3 very well. Insulin helps to control other hormones such as estrogen, progesterone, and testosterone as well. The adrenals are also affected by blood sugar and insulin imbalances. The adrenals control your stress hormones and the biggest stress on your body is eating a meal high in sugar and processed carbohydrates. It causes adrenal stress making you feel more nervous and stimulates your brain to crave more sugar. So you eat more carbohydrates causing your blood sugar to go up for a short time and crash later on. This continuous change in blood sugar stresses your adrenals causing cortisol imbalances, pancreas stress and insulin resistance.
To prevent osteoporosis we are told to take calcium. Yet when you are insulin resistant the bones do not absorb the calcium since your body now has trouble building new healthy tissues. Excess calcium can end up in the arteries causing plaque build-up. Another sign of aging caused by an increase in insulin resistance can be seen when skin does not heal as quickly as it used to, or leg sores develop on the lower part of the leg.
In another meta-analysis, this same group of researchers looked at the relationship between calcium intake and hip fracture [2]. The results were the same – no reduced risk of fracture associated with higher calcium intakes.
This second meta-analysis also looked at intervention studies, in which individuals were treated with calcium. These sorts of study trump the epidemiological studies discussed so far, in that they can actually prove ‘causality’ i.e. that, say, calcium causes few fractures.
Looking at four trials in which risk of hip fracture specifically was assessed, those taking calcium (compared to placebo) turned out to be at 64 per cent increased risk of fracture. Oh. Maybe all this milk and calcium is not such a good idea after all.
Calcium intake and hip fracture risk in men and women: a meta-analysis of prospective cohort studies and randomized controlled trials
Calcium intake and hip fracture risk in men and women: a meta-analysis of prospective cohort studies and randomized controlled trials
Need for Additional Calcium to Reduce the Risk of Hip Fracture with Vitamin D Supplementation: Evidence from a Comparative Metaanalysis of Randomized Controlled Trials -- Boonen et al. 92 (4): 1415 -- Journal of Clinical Endocrinology & Metabolism
Need for Additional Calcium to Reduce the Risk of Hip Fracture with Vitamin D Supplementation: Evidence from a Comparative Metaanalysis of Randomized Controlled Trials
Calcium + Vitamin D may be better
http://www.cochranejournalclub.com/vitamin-d-for-children-clinical/pdf/CD000227_standard.pdf
Vitamin D and vitamin D analogues for preventing fractures associated with involutional and post-menopausal osteoporosis (Review)
P L A I N L A N G U A G E S U M M A R Y
Vitamin D and related vitamin D compounds for preventing fractures resulting from osteoporosis in older people. Vitamin D is necessary for building bone. Older people often have low vitamin D levels through lack of exposure to sunlight and low dietary intake. Therefore, it has been suggested that taking additional vitamin D supplements may help to reduce the risk of hip and other fractures, which are very common in older people. This review included 45 trials with 84,585 participants. The review found that taking vitamin D alone is unlikely to prevent fracture. Vitamin D taken with additional calcium supplements does appear to reduce risk of hip fractures in people living in institutional care. Although the risk of harmful effects from vitamin D and calcium is small, some people, particularly with kidney stones, kidney disease or high blood calcium, should seek medical advice before taking these supplements.
Another supposed anomaly here is dairy products. They do seem to be quite a recent addition to the diet (5000 years or so), so in theory not so important for health. Many nutritional commentators tell us, though, they are almost essential for our bones. Yet, the bony record from before about 10,000 years ago shows good bone health. How did we manage for more than 2 millions years without cow’s milk and now suddenly need it? Maybe, just maybe, we don’t need it at all.
I decided to revisit some of the science in this area recently. I found a quite-recent meta-analysis (amassing of similar studies) which looked at the relationship between milk consumption and risk of hip fracture [1]. I think fracture risk, by the way, is a much better judge of the value of dairy products than bone density. The whole point, supposedly, of having dense bones is to prevent fracture, so it makes sense to look at this (not density).
Neither in women nor men was there any relationship between milk drinking and risk of fracture (higher milk consumption was not associated with reduced risk of hip fracture).
Swolldier - The Home Of Nutrition Central
Different cells in the body become insulin resistance more quickly than other cells. The liver becomes insulin resistant first, then the muscle tissue, then the fat. When the liver becomes resistant it suppresses the production of sugar. Your blood sugar level is the result of two things, the sugar you have recently eaten and how much sugar your liver has made. If your blood sugar is high when you wake up in the morning then your liver is making sugar during the night, indicating insulin resistance. If you wake up dizzy in the morning that can be an indication of partial insulin resistance due to blood sugar fluctuations during the night.
The next tissue to become insulin resistant is the muscle tissue. Muscles store sugar to burn for energy. When you are insulin resistant you will have trouble burning fat, so you will have to burn sugar stored in your muscles. This will cause muscle weakness or pain.
Your fat cells take longer to get insulin resistant. That is why we gain weight in the abdominal area when we have partial insulin resistance. Insulin takes sugar and stores it as fat in your cells. So until your fat cells become totally insulin resistant you continue to gain weight. Then your weight will plateau as the fat cells protect themselves. Your linings of your arteries do not become insulin resistant, and as insulin increases, more plague will build-up in the lining. This is why coronary artery disease is much higher in people with insulin resistance.
Insulin resistance even affects the thyroid. The thyroid produces mostly the T4 hormone. This T4 hormone is converted to T3 by the liver. When the liver gets insulin resistant then is cannot convert T4 to T3 very well. Insulin helps to control other hormones such as estrogen, progesterone, and testosterone as well. The adrenals are also affected by blood sugar and insulin imbalances. The adrenals control your stress hormones and the biggest stress on your body is eating a meal high in sugar and processed carbohydrates. It causes adrenal stress making you feel more nervous and stimulates your brain to crave more sugar. So you eat more carbohydrates causing your blood sugar to go up for a short time and crash later on. This continuous change in blood sugar stresses your adrenals causing cortisol imbalances, pancreas stress and insulin resistance.
To prevent osteoporosis we are told to take calcium. Yet when you are insulin resistant the bones do not absorb the calcium since your body now has trouble building new healthy tissues. Excess calcium can end up in the arteries causing plaque build-up. Another sign of aging caused by an increase in insulin resistance can be seen when skin does not heal as quickly as it used to, or leg sores develop on the lower part of the leg.
In another meta-analysis, this same group of researchers looked at the relationship between calcium intake and hip fracture [2]. The results were the same – no reduced risk of fracture associated with higher calcium intakes.
This second meta-analysis also looked at intervention studies, in which individuals were treated with calcium. These sorts of study trump the epidemiological studies discussed so far, in that they can actually prove ‘causality’ i.e. that, say, calcium causes few fractures.
Looking at four trials in which risk of hip fracture specifically was assessed, those taking calcium (compared to placebo) turned out to be at 64 per cent increased risk of fracture. Oh. Maybe all this milk and calcium is not such a good idea after all.
Calcium intake and hip fracture risk in men and women: a meta-analysis of prospective cohort studies and randomized controlled trials
Calcium intake and hip fracture risk in men and women: a meta-analysis of prospective cohort studies and randomized controlled trials
Need for Additional Calcium to Reduce the Risk of Hip Fracture with Vitamin D Supplementation: Evidence from a Comparative Metaanalysis of Randomized Controlled Trials -- Boonen et al. 92 (4): 1415 -- Journal of Clinical Endocrinology & Metabolism
Need for Additional Calcium to Reduce the Risk of Hip Fracture with Vitamin D Supplementation: Evidence from a Comparative Metaanalysis of Randomized Controlled Trials
Calcium + Vitamin D may be better
http://www.cochranejournalclub.com/vitamin-d-for-children-clinical/pdf/CD000227_standard.pdf
Vitamin D and vitamin D analogues for preventing fractures associated with involutional and post-menopausal osteoporosis (Review)
P L A I N L A N G U A G E S U M M A R Y
Vitamin D and related vitamin D compounds for preventing fractures resulting from osteoporosis in older people. Vitamin D is necessary for building bone. Older people often have low vitamin D levels through lack of exposure to sunlight and low dietary intake. Therefore, it has been suggested that taking additional vitamin D supplements may help to reduce the risk of hip and other fractures, which are very common in older people. This review included 45 trials with 84,585 participants. The review found that taking vitamin D alone is unlikely to prevent fracture. Vitamin D taken with additional calcium supplements does appear to reduce risk of hip fractures in people living in institutional care. Although the risk of harmful effects from vitamin D and calcium is small, some people, particularly with kidney stones, kidney disease or high blood calcium, should seek medical advice before taking these supplements.
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