Since Childhood, our elders have literally forced us to have milk every day because milk is said to be the most healthy and nutritious drink. This is true as milk is rich in minerals, a high source of calcium, vitamin B12, vitamin D, proteins, good fats, potassium, and even phosphorus. Everyone from kids to elders is recommended to drink milk daily in some of the other forms.
Consuming milk helps to boost immunity and build stronger bones which is beneficial for elders. Everything is okay but consumption of anything in large quantities can bring more harm than good and the same is with milk.
Drinking milk in large quantities daily can have adverse effects on your body. Drinking too much milk can lead to minor health issues and even major ones. It can also develop a certain form of cancer and the risk is about 44%. A woman who drinks three or more glasses of milk every day almost doubled their risk of cardiovascular disease.
It is necessary to understand how much milk is good for your health and what side effects it can have on a person’s body. That is why in this article we will talk about the side effects of consuming too much milk and provide the necessary information related to it.
Side Effects of Consuming too Much Milk
1. Causes Bloating and Digestive Issues
Drinking too much milk shows signs that are not just seen in those who have a full-blown intolerance to it, but even in other people. Drinking too much milk can cause digestive issues such as bloating, cramps, and diarrhea. If your body is not able to break down lactose properly, it can cause a “leaky gut,” which is when bacteria and toxins can leak through the intestinal wall. This can lead to gassiness and other digestive issues can happen because of it.
When you consume milk you may have noticed that it makes you feel fuller. That is why when you have it too much it can disturb digestion, and release some enzymes in the bloodstream which can lead to gastrointestinal issues. As per research (R) the inhibitors which are found in bovine milk, cause imbalances in digestive enzymes and overproduction of an enzyme that destroys the relationship between the intestinal cells which is known as trypsin.
2. Makes you Feel Nauseous
Many people are not able to digest milk and dairy products well that is because they have lactose intolerance it happens when your body is not able to produce enough enzymes that help to break down the milk sugar(lactose) when you consume it. You know that 65% of people who are adults have some form of lactose intolerance, said the American National Institutes of Health.
Nausea is one of the biggest side effects and in some extreme cases, vomiting can happen after consuming any form of dairy that contains lactose, including milk, ice cream, or cheese. So be careful when you are consuming any dairy products and if you still want to consume dairy products, but believe you have lactose intolerance, there are plenty of dairy-based alternatives, like lactose-free milk, ultra-filtered milk, and lactose-free yogurt as well as plant-based options like milk substitutes.
3. Feeling of tiredness
When you consume too much milk in a day it can contribute to a “leaky gut.” A1 casein, found in dairy milk can sometimes lead to inflammation which may increase the permeability of the gut lining and disturb microbe balance. This results in microbiome dysbiosis, which leads to more bad bacteria than good since the gut bacterial microbiome is imbalanced in the body. Studies have recently connected that a leaky gut has been associated with symptoms such as chronic fatigue and lethargy, in which you feel tired and leads to debilitating fatigue that may not be alleviated by rest.
This is why a lot of people who suffer from milk allergies are suggested to try out A2 milk variants. This A2 milk variant removes the a1 protein, and it may be a good substitute for those with milk intolerance.
4. Breakouts on the skin
When you consume milk in excess quantities it can also lead to allergies and breakouts on your face or on other parts of your skin. If you spot red acne spots or rashes too often, it may be time to check your diet. There are some products which are hampered or are preserved which are available today that contain growth and milk-production-regulating hormones, milk being one of it by some brands it not only leads lead to inflammation due to can certain chemicals present in milk but also suggested that having full-fat and whole milk could increase the occurrence of skin issues and breakouts. These issues are more common in women than in men.
When you notice your body being intolerable to something, it can lead to inflammation and that inflammation can result in many ways to your body one of which is through your skin. This is known to worsen acne by disturbing insulin regulation. It is popularly known that skim milk can make your acne worse, which is why it is better to opt for full-fat cow milk, as it is generally not injected with hormones.
Related Article: Side Effects of Almond Milk
5. Decreased and fragile bone mass
Milk is good for building stronger bones which are popularly believed and also that the calcium in milk helps to strengthen your bones. However, having more than the required quantities can have adverse effects and cause more harm than good. There has been some research that reports when you consume that consuming too much milk can actually make your bones brittle and more fragile. A 2014 BMJ (R) study found reports that older men who drank very little milk were less likely to suffer from broken bones or inflammation than women who drank milk in less quantity.
There was research in The Journal of Nutrition (R) which was published in 2015 found that eating dairy foods increased low-grade inflammation in some people of German adults. Women who drank milk three or more glasses daily have shown an increased risk of bone fracture of about 16 percent, and the risk of a broken hip was increased 60 percent, which was reported. When you notice a difference in your bone density because of milk that is because of the calcium intake you can opt for other nutritionist products which are dairy-free that have calcium in them. This will ensure your body’s safety and does not cause any harm to it. Women especially tend to be affected because of this.
6.Symptoms of cardiovascular diseases
Drinking too much milk was related to an increased risk of death in both men and women as well as an increased risk of cardiovascular disease and cancer in women which was reported in October 2014 on research in the BMJ (R). It was found by the researchers that women who drank three glasses of milk or more every day had a nearly doubled risk of death and cardiovascular disease, and a 44 % increased risk of cancer compared to women who drank less than one glass per day. While the overall risk of death increased about 10 percent in men when they drank three or more glasses of milk daily.
In the past, if you have experienced chest pain, or have suffered from a stroke or heart attack, it may be better to consult your doctor if you should still be drinking milk. Also, you may opt for food that has a low risk of cardiovascular disease to maintain your heart health.
7.Memory issues or foggy brain
One of the side effects of having too much milk is when you are not able to concentrate or put your thoughts into words and that can cause brain fog. While brain fog in itself isn’t a condition, it is related to issues such as suffering from bouts of memory problems, losing focus, retention, and concentration skills can be symptoms of something wrong. According to professionals, casein content, present in high quantities in milk products can fool certain brain receptors and give some false signals to your brain. It is also said that when you consume too much dairy or milk it can contribute to one’s likelihood of developing mental health issues with growing age.
8.May cause some type of cancer
When you consume too much milk some go on to say it can cause certain types of cancers like prostate or breast cancer, although there is not much evidence related to the same topic. Most of these studies are empirical and one needs more high-quality research to understand more on this, which means that they look at trends in consumption and illness in people over time. Hence it is advised not to go overboard with milk, because it might cause more harm than good!
9.May cause weight gain due to excess calories in dairy
Dairy products are indeed said to be nutritious, with important vitamins and minerals such as calcium, potassium, and vitamin B12. but they also contain a lot of fat, which makes them high-calorie-dense foods.
This is not a bad thing as a study has shown that consuming full-fat dairy can actually help prevent obesity. Although it is not entirely clear why, they say that the fat content may contain some metabolic benefits (R), and potentially make you feel fuller and more satisfied after eating. But if you are trying to lose weight, keep in mind that any weight or fat loss depends on a calorie deficit, so those extra calories in milk or dairy products can cause you to gain weight instead and that may impede your efforts.
10.May result in chronic inflammation
As you may have noticed consuming too much milk makes you feel fuller and cause bloating but it also gives you digestive issues because it is highly acidic, although it does contain high amounts of calcium that acts as an alkaline agent by nature. Milk is naturally rich in acids that may cause calcium deposits to build up and potentially cause arthritis and also long-term inflammation.
As we once believed it may not necessarily keep our bones strong. Most plant-based foods do a much better job, you can opt for other foods that do not contribute to chronic inflammation like chard, kale, almonds, and figs.
Related Article: Everything You Need to Know About Acid Reflux
11. Poor skin
Your skin is what makes you feel confident and beautiful at the same time, and that is why it can be debatable but skin health is as much as important as your overall health. How is it important you may wonder? But you only have better skin when your internals are doing better. Your skin is the largest part of your body and whatever the internal body can’t get rid of, the skin will try to do so itself. When it comes to the liver and digestive system having a hard time with internal wastes that can’t be properly removed you will especially find it true.
When you consume too much milk or even in a small amount for some people or dairy products, the skin usually takes a major hit. When you notice acne, redness, splotchy, or dull and unhealthy skin you will understand. Many people may have noticed tremendous improvements in their skin the first few days without dairy. This is because the inside of the body is better able to clean itself out and the skin no longer has to do all the work itself.
So How much Milk should you consume?
Now that you are aware of the side effects of consuming too much milk, you might be wondering how much milk one should consume daily so for that let’s establish rough guidelines for how much milk you should be drinking daily.
According to a report from the United States Department of Health and Human Services, it is safe to drink three cups of milk daily for a person who is over the age of nine can drink three cups of milk per day. This is based on the theory that milk and other dairy products are excellent sources of calcium, phosphorus, vitamin A, vitamin B12, protein, potassium, zinc, choline, magnesium, and selenium. It is not necessary to consume whole three cups of milk daily because you don’t need all of that milk in order to reap the beverage’s nutritional benefits.
Although as you know there are some people who must stay away from milk completely since these people are the ones who are lactose-intolerant. This Lactose intolerance is caused because of the deficiency of an enzyme in the body called lactase, which breaks down lactose found in milk and is essential for its complete digestion.
Now that you know that consuming milk is not always going to benefit you as it is believed. It is always beneficial to consume anything in the desired and limited quantity or you may have to face side effects which can be very harmful to your body. Hope this post has helped you to understand the side effects of consuming too much milk and how much exactly is good for your health