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Side effects of drinking too much Milk:- Milk is a staple in many diets. However, taking too much can cause side effects ranging from heart disease to an increased risk of bone fractures. Milk is considered a complete food with a balanced diet and is necessary for the mental and physical development of children and young people. However, consuming the right amount daily is important for your overall health and to prevent the risk of chronic diseases associated with aging. Anyone who consumes more than the recommended amount of milk should be aware of the health risks of excessive consumption. According to the Indian Council of Medical Research (ICMR) report on nutritional requirements and RDA for Indians, the upper limit of calcium for adults is 600 mg per day, which is about 2 glasses of milk or 800 mg per day for 10 glasses dl – 18 Years. . As you age, unhealthy amounts of fat in milk can increase your risk of heart disease, cholesterol and other similar chronic diseases.
According to the National Library of Medicine, a glass of milk contains 5 grams of saturated fat, which is 20 percent of your daily requirement. Saturated fat is often linked to cardiovascular disease and stroke because it can increase the ratio of LDL to HDL cholesterol. A Swedish study published in the British Medical Journal found that high milk consumption is linked to an increased risk of bone fractures and death. Consuming too much milk can also increase the risk of health problems such as iron deficiency anemia and protein loss in the intestines. Milk is one of the main ingredients in many diets. However, consuming too much milk can cause various side effects, mainly due to its high content of lactose, saturated fat and certain hormones. Some of these hormones can even be harmful to your overall health. From a clinical perspective, it is important to understand these potential consequences and maintain a balanced approach to milk consumption. Rich in calcium, vitamin D and essential proteins, milk is often touted as a near-perfect food. Milk is an essential part of many diets, especially for children and the elderly, but too much milk can lead to overeating. Says Dr. Neeti Sharma, Senior Nutrition and Dietitian at Marengo Asia Hospital, Gurugram.
Possible side effects of too much milk:
1. Lactose intolerance: Many people have difficulty digesting lactose, the sugar found in milk, resulting in symptoms such as bloating, bloating, diarrhea, and stomach cramps.
2. Weight gain: A cup of whole milk (250 ml) has about 180 calories. Consuming too much milk, especially whole milk, can lead to excessive calorie intake, which can lead to weight gain if the calories are not balanced with exercise and a healthy diet.
3. Increases cholesterol: Whole milk contains saturated fat, which can increase the level of bad cholesterol (LDL) in your blood and increase your risk of heart disease.
4. Nutrient Imbalance: Excessive intake can lead to imbalance and deficiency of other essential nutrients. For example, consuming large amounts of milk can replace other important food sources and lead to inadequate intake of important vitamins, minerals and fiber.
5. Iron deficiency: High milk consumption can affect iron absorption and cause iron deficiency anemia, especially in young children.
6. Acne: Hormones naturally occurring in milk, such as insulin-like growth factor 1 (IGF-1) and certain androgens, may play a role in causing or worsening acne.
7. Digestive problems: Too much milk can cause digestive problems, especially in people with lactose intolerance. Lactose intolerance is the inability to digest lactose, the sugar in milk. This can lead to symptoms such as bloating, diarrhea and abdominal pain. Even if you are not lactose intolerant, consuming large amounts of milk can cause indigestion due to its high fat and water content.
8. Increased risk of bone fractures: Paradoxically, milk contains calcium, which enhances bone-strengthening properties, but too much milk can have the opposite effect. Some studies show that high milk consumption may increase the risk of bone fractures. This may be because too much milk increases the excretion of calcium in urine, which can affect bone health over time.
9. Cardiovascular problems: Whole milk contains a significant amount of saturated fatty acids. Consuming too much whole milk can raise your cholesterol levels and increase your risk of cardiovascular disease. There are low-fat and fat-free milk options, but even these milks can be problematic if consumed in large quantities as they may have sugar added to enhance the flavor.
10. Hormonal Imbalance: Commercial milk often contains hormones such as estrogen and insulin-like growth factor 1 (IGF-1), which are used on dairy farms to increase milk production. Consuming large amounts of milk can increase the levels of these hormones in the body and lead to hormonal imbalance. This imbalance can have a variety of effects, including an increased risk of certain cancers such as prostate and breast cancer.
11. Kidney stones: High consumption of calcium-rich foods like milk can increase the risk of kidney stones. When the body processes too much calcium, calcium oxalate stones, a common type of kidney stone, can form. People with a history of kidney stones should reduce their milk intake and consult their doctor for individual dietary recommendations.
