Milk - What More Could a Body Ask For?!
Does this ring a few bells?! The famous tagline used to promote milk & it’s benefits?
If you grew up hearing that ‘milk does a body good,’ you’re not the only one! For decades, we've been told that dairy is the gold standard for calcium intake. But what if you’re dairy-free, lactose intolerant, or just not a milk lover?
Let’s break down the truth about calcium, where to get it, and what really matters after 35.
Why Calcium Matters More….Especially after 35
Bone health becomes a top priority in midlife. From your mid-30s onward, you naturally begin to lose bone density. With the added effects of hormonal changes, getting enough calcium is key to reducing your risk of osteoporosis and fractures later in life.
Calcium also plays a role in:
Muscle and nerve function
Heart rhythm regulation
Blood clotting
The Research Says:
Calcium from food sources is preferred over supplements due to better absorption and lower risk of side effects (like kidney stones)
You don’t need to drink milk to meet your needs, as long as you include a variety of calcium-rich foods in your diet, including yoghurt, soya and tinned salmon
Adequate vitamin D, protein, and weight-bearing exercise are equally important for bone health
Our body needs enough vitamin D to absorb the calcium we eat.
We need 700mg/ day unless, but that increases in certain situations e.g. coeliac, breast feeding, menopausal. You then need between 100 - 1200mg/ day.
You don’t have to rely on milk alone to hit your calcium target. Try incorporating:
Fortified plant milks (almond, soy, oat)
Fortified tofu and cereals
Leafy greens (kale, bok choy, collard greens)
Canned salmon or sardines (with bones)
Almonds and chia seeds
White beans and lentils
Pro tip: Oxalates in spinach and beet greens can reduce calcium absorption, so vary your sources.
Bottom Line
You don’t have to drink milk to get enough calcium. What matters more is consistency, variety, and pairing your calcium intake with the right nutrients and lifestyle habits.
Strong bones start with smart choices. And that doesn’t have to include a glass of milk.
Want to feel confident about the food choices that support your body in midlife? Download my FREE Class to learn how to build balanced meals that fuel your energy, bones, and hormonal health.
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Ciao for now! Ex