People with lactose intolerance should talk to their doctors about whether they might be candidates for a BMD test, which can help determine whether increased attention to bone health is warranted. Like lactose intolerance, osteoporosis has no cure. This publication contains information about medications used to treat the health condition discussed here.
When this publication was developed, we included the most up-to-date accurate information available. Occasionally, new information on medication is released. Would you like to order publications on bone disorders to be mailed to you? Visit our online order form. What is lactose intolerance?
What is osteoporosis? The link between lactose intolerance and osteoporosis Bone health strategies Resources For your information What is osteoporosis? Risk factors for developing osteoporosis include: Thinness or small frame. Family history of the disease. Being postmenopausal and particularly having had early menopause. Abnormal absence of menstrual periods amenorrhea prolonged use of certain medications, such as those used to treat lupus, asthma, thyroid deficiencies, and seizures.
Low calcium intake. Lack of physical activity. Excessive alcohol intake. The link between lactose intolerance and osteoporosis One of the primary risk factors for developing osteoporosis is not getting enough calcium in your diet.
Osteoporosis can lead to broken bones, limited mobility and costly surgeries. Pro tip: If the label states that the product provides, say, 30 percent of your daily calcium requirement, you can add a zero to find out just how much that is in milligrams — in this case, you'd be getting mg. If you're avoiding dairy, make a habit of incorporating some of these other calcium-rich foods in your diet:. Keep in mind that some of us are more at risk for calcium deficiency than others.
Research has shown that adolescent girls — especially athletes — as well as women, individuals who are lactose intolerant or have a dairy allergy, and the elderly should monitor their calcium levels more closely.
While bone health takes center stage in any discussion about calcium, almost every cell in your body needs calcium to thrive. So no excuses if you don't do dairy: There are plenty of other options out there that'll help keep your calcium levels topped off. There is a problem with information submitted for this request. Sign up for free, and stay up-to-date on research advancements, health tips and current health topics, like COVID, plus expert advice on managing your health.
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I want to get healthier. Close Health Alerts from Harvard Medical School Get helpful tips and guidance for everything from fighting inflammation to finding the best diets for weight loss Primary lactose intolerance is common and involves reduced lactase production with age. Secondary lactose intolerance is caused by inflammation in the gut, secondary to an infection or disease.
The most common symptoms are 3 , 7 , 8 :. Some people also experience urgency to go to the toilet, nausea, vomiting, pain in the lower belly and occasionally constipation.
Diarrhea occurs due to undigested lactose in your small intestine, which causes water to move into your digestive tract. Once it reaches your colon, the lactose is fermented by the bacteria in your gut, forming short-chain fatty acids and gas. This causes the bloating, flatulence and pain. The severity of symptoms can vary, depending on how much lactose you can tolerate and how much you have eaten 9. Lactose intolerance can cause digestive problems.
The main symptoms are bloating, gas, abdominal cramps and diarrhea. Dairy is the term used to describe milk or products made from milk. Dairy products are highly nutritious and important sources of protein , calcium and vitamins like A, B12 and D This nutrient combination is great for your bones Including dairy in your diet is linked to higher bone mineral density, which may help reduce the risk of bone fractures as you get older 12 , 13 , Dairy products have also been linked with a reduced risk of type 2 diabetes and obesity 15 , 16 , 17 , However, people with lactose intolerance may need to cut back or remove dairy products from their diets, potentially missing out on some nutrients 19 , 20 , 21 , Removing dairy means you need to get these nutrients from other foods instead.
You can check if a product contains dairy by looking at the label. Dairy products contain lactose. Most people with lactose intolerance can tolerate small amounts of lactose. For example, some people can tolerate the small amount of milk in tea but not the amount you would get from a bowl of cereal.
In fact, research has shown that many people with lactose intolerance can tolerate up to 12 grams of lactose in one sitting, which is approximately the amount in 1 cup ml of milk 2 , 23 , 24 , 25 , 26 , Some types of dairy are also naturally low in lactose when eaten in their usual portions.
Butter, for example only contains 0. Certain types of cheese also have less than 1 gram of lactose per serving. This includes cheddar, Swiss, Colby, Monterey Jack and mozzarella. Interestingly, yogurt tends to causes fewer symptoms in people with lactose intolerance than other types of dairy 28 , 29 , 30 , Dairy products like butter, yogurt and some cheeses are often tolerated better than milk.
You just need to include other foods that are high in calcium 32 ,
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