How to improve your milk intake to prevent osteoporosis!

Few interesting ways to up your milk intake, if you are not lactose intolerant and make your bones stronger.

When it comes to bone health, there is nothing we can leave to chance. As we age, bones deteriorate, but the good thing is the body has its own mechanism to make new bone tissues as the old ones degenerate. The only drawback is this process slows down once you hit your thirties. According to doctors and medical experts, a person reaches his peak bone density at 30 and thereafter loses more bone tissues than he gains. This is why in some men and women, post 30 the bone loss becomes so severe that they turn out to be fragile, weak, prone to fractures making one susceptible to osteoporosis. It is more prominent in the elderly, but given the sedentary lifestyle and faulty eating habits that the urbanites follow, deteriorating bone health is a looming crisis. Here are few facts about osteoporosis that you should know.

One way you can make your bones stronger is by including calcium in your diet in the right amount. According to the World Health Organisation or WHO, an adult would need 1000-1300 mg of calcium a day, but the reality is we are way behind getting the minimal amount from our diet. One way to get enough calcium is to include milk in your diet as it is one of the most calcium-rich foods. Even if you have detested having milk during your childhood now is time to drink for the sake of your bone health. In case you are lactose intolerant, ask your dietician how to make up for your calcium requirement. Here are few non-dairy foods rich in calcium.

But if you are not lactose intolerant then make peace with milk and drink at least two glasses of milk in a day, which will give you 600 mg of calcium (whole, skim, low fat). The deficit we presume you can make up in your diet. Here are few ways to include milk in your diet if you don t the taste or dislike milk:

• Make porridges, like oatmeal porridge, wheat flakes porridge, rice puff porridge, etc. To make it taste better, add a dash of cardamom powder and few raisins to it.
• Add flavours to your milk to make it palatable. We are not advising you to invest in protein powders but use natural flavourings like turmeric, elaichi, rose syrup or chocolate syrup if you need. However, if you are diabetic refrain from adding any artificial sweeteners.
• Make fresh cream at home and add it to your soups a cream of tomato, cream of mushroom or cream of broccoli which will still give you calcium from dairy and the vegetable.
• Prepare milk-based desserts (go slow on sugar) like kheer, custard or pudding.
• Make a milkshake with seasonal fruits which will ensure calcium and antioxidant intake too.
• Make sure that you eat the other dairy products too like curd, paneer, cheese to make up for your calcium intake.

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