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    Natracure Blog — Bones

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    Dairy Myths You Need to Stop Believing

    MYTH: SKIM MILK IS THE HEALTHIEST OPTION Is skim milk the healthiest choice? Will dairy make you congested? This might just change your mind. Truth: The health benefits of fat-free dairy may be overstated. Recent research has found that people who eat full-fat dairy aren’t any likelier to develop heart disease or diabetes than people who eat low-fat dairy. Other data has linked full-fat dairy to lower odds of obesity. The reason: Certain fatty acids in dairy may be linked to fullness; when you eat fat-free versions of milk, yogurt, and cheese, you may feel less satisfied (and eat more later). Low-fat milk helps your body absorb key nutrients from milk, such as vitamins A and D, as well as important fatty acids, says Katherine Tucker, PhD, nutritional epidemiology professor at the University of Massachusetts Lowell. MYTH: MILK CAUSES CONGESTION Truth: Dairy won’t make your cold any worse. Any uptick in congestion you feel after drinking dairy is probably in your head. Milk drinkers with the common cold didn’t experience more coughing or runnier noses than those who didn’t drink dairy, according to a Swiss report. The only people who reported increased respiratory problems after drinking milk were those who believed dairy produces more mucus, the report found. Try these home remedies to relieve a stuffy nose. MYTH: MORE MILK MEANS STRONGER BONES Truth: Study results are mixed when it comes to the skeleton-strengthening benefits of calcium. A BMJ study published in 2015 found that middle-aged adults who took calcium supplements or who got high levels of calcium from their diet were as likely to experience fractures as people who consumed less calcium. 'Dietary calcium intake is not associated with risk of fracture, and there is no clinical trial evidence that increasing calcium intake from dietary sources prevents fractures,' the study authors concluded. 'Evidence that calcium supplements prevent fractures is weak and inconsistent.' More research is needed to determine the best ways for adults to maintain strong bone health—and prevent fractures—into old age. Weight-bearing exercise (walking, running, dancing), as well as exercise that emphasizes balance (yoga, tai chi), appears to be critical. MYTH: MOST PEOPLE CAN’T DIGEST LACTOSE WELL Truth: The body can adapt to tolerate more milk. Even people who have a hard time digesting lactose rarely show symptoms with a small serving, especially when the dairy is paired with a meal, says Dennis Savaino, PhD, a nutrition science professor at Purdue University who has been studying lactose digestion for more than 30 years. 'Every poison—or food—has a dose,' Savaiano says. 'With lactose or milk, there’s a dose that gives symptoms, and that’s usually more than a cup.' Drinking milk regularly can make your body more used to digesting lactose, even if you’ve shown signs of intolerance before, he says. If you’re a dairy lover with lactose intolerance, talk to your doctor about ways to safely dabble in dairy without causing stomach upset or other symptoms. MYTH: MILK IS THE BEST BEVERAGE SOURCE OF CALCIUM Truth: Other drinks have comparable amounts. With 30 percent of your daily value of calcium in one cup, milk is by no means a shabby source of the mineral. But it’s not your only option for calcium, which helps bones, muscles, the heart and nerves. A cup of calcium-enriched orange juice has 35 percent of your daily need, and enriched soy milk can serve a whopping 45 percent. Check out these other calcium-rich foods. MYTH: ALL DAIRY PRODUCTS HAVE THE SAME VITAMINS AND MINERALS Truth: Milk and yogurt are more nutrient-rich than cheese and cream, Tucker says. Cheese is a middle ground between cream and milk; it has more nutrients than cream, but is not fortified with vitamin D the way milk often is. 'Cheese is still a good source of calcium and a reasonable source of protein,' she says, 'but there’s not as much vitamin D or magnesium because it’s diluted by fat.' By Marissa Laliberte via MSN.com

    5 Reasons You Need Strength Training In Your Routine

    Making use of strength training to lose weight is sometimes overlooked, especially by women, because they are worried they'll get too bulky. But it takes a lot of work and specialized training to bulk up and look like a body builder. If you include an aspect of strength training into your overall weight loss training program you're not going to build up bulky muscles.

    Here are 5 benefits of strength training to lose weight.
      1. You Burn More Calories. The main advantage about resistance or strength training to lose weight is that you'll burn more calories. Cardio exercise does burn calories, but only whilst you are performing the exercise. You achieve more weight loss through weight training because even while you're resting your muscles will be burning calories. If you are working out with weights 2 to 3 times a week you can reach your weight loss goal much faster.   2. It Builds Strong Bones, Ligaments, Tendons and Overall Health Strength training is not only effective for a weight loss program. It helps to strengthen your bones, tendons and ligaments. All of these work together to help you have stability, strength and stamina. Working out with strength training also lowers your risk of certain diseases associated with being over weight like diabetes and high blood pressure.   3. Muscle Tone and Strength. You don't have to look like a bulky bodybuilder to have good muscle tone. Muscles make everyday tasks a little less difficult. You will be able to open jars more easily, walk a flight of stairs and do your housework or DIY tasks without feeling worn out afterwards. Not forgetting that toned muscles look much better than flabby ones. Strength training for weight loss does mean you have to lift heavy weights for several hours each day. Simply lifting a few sets with a five pound weight will do wonders for your muscle tone.   4. Age With Dignity. No one wants to think about growing older, but if you stay in shape and keep your muscle tone in great shape, you can avoid some of the problems associated with ageing and you won't need to call a young person to open that jar of pickles for you!   5. Improves Your Balance And Coordination. Getting your muscles toned and in shape will also improve your balance and coordination. It helps improve your balance because you work opposite muscle groups. By way of example, if your stomach muscles are strong, but your back muscles are weak, this can influence how well you balance your body, even while standing erect. It can also lead to injury of your back because those muscles are weak.   By Jon Allo