Age Strong

Welcome back to the Age-Strong Blog! Today, let’s tackle a common concern: bone density, and the pervasive myth that calcium from cow’s milk is the magic bullet.

In my practice, I frequently encounter individuals grappling with osteopenia and osteoporosis diagnoses. The knee-jerk reaction? “Increase your calcium intake!” But is it really that simple?

This brings me back to a memorable public speaking event where I dared to question the sacred cow (pun intended!) of dairy consumption. My stance? Drinking another species’ milk, especially into adulthood, is… well, let’s just say unconventional. And yes, I stand by that! After all, even cows don’t continue to drink milk into their adult years.

It’s important to remember that cow’s milk is vastly different from human milk. Did you know it contains three times the protein? Interestingly, donkey milk is the closest in composition to human milk. But I digress…

My questioning of cow’s milk resulted in a rather passionate (or perhaps shouted) rebuttal: “WHAT ABOUT THE CALCIUM? EVERYONE SHOULD DRINK COW’S MILK!”

This brings us to the core question: Is it TRUE or FALSE that higher calcium intake directly translates to a lower risk of bone fracture?

FALSE.

Extensive research demonstrates that while calcium is essential for bone health, simply consuming more calcium does not guarantee stronger bones or reduced fracture risk. There may be other reasons people consume dairy, but improved bone density is not reliably one of them.

So, if calcium isn’t the sole answer, what is?

Load-bearing exercise!

Yes, you heard that right. Study after study confirms that weight-bearing activities are the most effective way to build and maintain bone density.

Want to learn the specific strategies I’ve used with my clients for over two decades? Check out the latest episode of my Form & Fitness channel where I delve into the three most effective techniques for boosting bone density. [Click here for the latest episode of the Form & Fitness channel]

The Bottom Line:

If you’re serious about building strong, healthy bones, prioritize load-bearing exercise. And if you enjoy cow or donkey milk, by all means, indulge! Just don’t rely on it as your sole defense against bone loss.

Remember, true bone strength comes from challenging your body and engaging in activities that stimulate bone growth.

Ben