Health & Fitness: Daily Milk, Fruit and Vegetable consumption, in relation to your mortality rate and health.



Dairy for the fit and healthy guidelines
The Science of a Healthy Life



Time and science continually march forward, and that is a thing of utmost beauty. But that simple fact also requires all of us to keep an open mind towards the way we do our own fit and healthy life so that we can continually adapt and improve as we uncover new layers of scientifically established health and fitness knowledge, and at times, accept that new health and fitness science-based knowledge might force us to change direction and toss out old established "truths".

So today we find ourselves in a brave new world where a comprehensive Swedish study covering the health impact of daily dairy and fruit consumption ended up giving us so much new scientifically based knowledge about our health and food choices that the time has come to update our "dairy for the fit and healthy guidelines".

Organic and sugar-free yogurt is still with us, while milk is completely tossed to the side, yes even lactose-free milk gets the boot out my door.
Why you might ask?
Well, the answer is simply put science baby, adapt or die :).

Milk is as far as we understand it right now causing real health issues over time that simply do not happen when you consume sugar-free yogurt or no dairy at all.
This Swedish study involved close to 200 000 people, and the accumulated data over several years indicates that a high milk consumption shortens individuals life span through increased oxidative stress and inflammation caused by that daily milk consumption.
And as such milk has to go since yogurt provides all the same high-quality nutrition as milk and thus, all the benefits of dairy can be met through organic, sugar-free yogurt without risking the by now, strongly implicated long-term health issues associated with drinking milk.








music of the day while you are reading our article
Flesh coffin by Lorna Shore





The science tells us why milk is bad for our health.





Milk is, obviously loaded with all the same super high quality nutrition as yoghurt is, so why is it bad for you if yoghurt is beneficial for health and fitness?.
Most of you already know that quite a lot of people are sensitive to lactose.
Tolerating lactose is not even our normal state, but a mutation that happened to primarily develop amongst pagan Europeans in Northern Europe. Due in part because cattle was a popular way to survive and farm in the cold kingdoms of northern Vikings. Providing both nutritionally rich milk and cheese, and meat when needed. But also because of the long and utterly dark winters, northern Europeans ( read, Scandinavians mainly ) needed to get way more efficient at sucking up the little Vitamin D that life in the cold north provided.







So Vikings did what nature do best, evolved through mutation. This however was not a bulletproof thing.
And so, what science has started to uncover in the last few years is just how bad the long term health impact of the milk based lactose is for most of us, and yes, it actually applies no matter if you are lactose intolerant or not.







And so the only real question that remains is what exactly the inflammation that drinking milk causes will do to our health and longevity, with and without the many protective health benefits of fruit and veggies.








You see, if you consume enough milk on a daily basis, and do not work out and eat a ton of fruit and veggies on a daily basis your body will keep building up such unhealthy amounts of lactose for as long as you keep up that daily milk consumption, that the inflammations and toxic stress will in the end cause a long range of serious health issues.
And sadly we are not just talking about a bloated gut anymore.







Currently available data actually show us that you will biologically speaking age prematurely from a high milk consumption!, other than that, you will also suffer from increasingly worse bone health the more milk you consume.
And finally, that additional inflammation from the d-galactose that is found in milk will in the end, even cause you to die prematurely. And due to some of the minor biological differences there is between men and females, girls will suffer the negative health impact of drinking milk to a higher degree than men. Which might be one reason why females seem to suffer more from brittle bones in old age.










The same data is also showing us that fruit and veggies, when consumed in high amounts on a daily basis protects us from some, but not all of those bad milk related health issues. And, no, we guys are not so lucky that we have some sort of infallible natural protection, in general this study allows us to say that if you are male and you are consuming more than 3 milk of glass per day you too will end up with worse health than you should.
And the reason why yoghurt is seemingly fine to consume, might come down to how yoghurt is manufactured, you see, there is absolutely no lactose left in yoghurt.
Even less than there is in "lactose free" milk.











But no matter why yoghurt seem to be free of the pretty serious health issues milk consumption comes with, fact of the matter is that none of those issues that are now associated with milk consumption have been noticed at this point of time when people consume sugar-free yoghurt instead.







So when we add the environmental issues to those health issues that science is now starting to uncover, well, the time had come for me to personally, stop drinking milk completely, something I did several months ago.
And since then my entire daily dairy consumption is now made up of nothing but sugar-free and organic yoghurt.










And as such, I can, of course, not recommend anyone else to continue drinking milk either, at least for now. In a few more years science might have taken a new road ahead or milk producers might have stepped up to the plate, accepted the science and started producing milk that is both way more sustainable and less wasteful with our planets limited resources, but also perfectly healthy to drink.
That might happen, but until that day I will continue to get my decently sized dairy fix from a daily and very tasty supply of sugar-free and creamy organic yoghurt instead.
And if you do the same, please note my fixation with sugar-free, do your health and fitness a proper service and always pick sugar-free yoghurt, it is that much healthier for you and you will soon notice that sugar-free yoghurt taste even better.
Beyond being sugar-free it should also be organic because dairy farms are just a hair less wasteful and environmentally bad than what red meat production is, so we should at least do our part and pick yoghurt products from the farmers that are less wasteful and destructive in their production.


Down below is a few lines from the Swedish study, edited by me for clarity's sake. And the link to the actual study can be found further down.



" By reducing oxidative stress and inflammation processes, higher daily fruit and vegetable intake has convincingly been shown to promote longevity and reduce the risk of cardiovascular disease and even some cancers.
Intriguingly, and supporting our scientific conclusions for dairy intake amongst women, there is evidence that fruits and vegetables can prevent the premature aging phenotype induced by galactose supplementation ( galactose is part of the milk you drink, but it is not found in youghurt. )"








And to conclude:
In total almost 99 000 Swedish women and 45,280 Swedish men ended up involved in this study.
Other findings last few years have been that milk consumption actually increase bone fracture risk due to the previously mentioned biological inflammation.
And, as I mentioned earlier on, women seem to enjoy the greatest health benefit when consuming high amounts of fruit and veggies, to the point that the death rate decreased when participants consumed a higher than traditionally recommended intake of daily fruit and veggies.
But men too gain a better health and longevity, and protection from the toxic inflammation and death rate associated with daily milk consumption.

So eat less meat, less milk, more fruit and more veggies and more protein from yoghurt and plant based foods and enjoy a longer and healthier and more fit life.


































Related articles from the world wide web

this life of ours from around our mutual tiny sphere






WWF, Living Planet Report
official PDF, 2016 report, Living planet by WWF.

Milk, Fruit and Vegetable, and Total Antioxidant Intakes in Relation to Mortality Rates:
The health of milk consumption vs fruit and veggies.

Photography by Mike Koontz
My photography on G+

A stronger biceps gives you a stronger brain
Journal of the American Geriatrics Society, body and mind

Sedentary living and ageing in women
University of California San Diego School of Medicine, Ageing in women as it correlates with Sedentary living

Obesity and brain age.
Sedentary living and its connection to increased brain age.



Unsustainable life is causing dementia
The health site on pollution and brain diseases

Royal Society study
The Chimpanzee iron chef study

2015 Coal Atlas
The 2015 Coal Atlas study

Dementia and Air pollution
EHP: Air pollution and our health - Swedish study

The Environmental Performance Index
EPI 2016

New England Journal of Medicine
Genetic Risk, Adherence to a Healthy Lifestyle, and Coronary Disease

Starbucks sugar crisis - hot flavoured drinks
Action on sugar.org

Fit and Healthy by Mike Koontz
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Death by sedentary choices
Every hour of sitting still

The American Journal of Clinical Nutrition
Protein vs Protein study 2017

WHO, Air Pollution News Release
WHO, Global Air Pollution News Release

Lifelong strength training mitigates the age-related decline in efferent drive
Lifelong strength training mitigates age-related decline

Contemporary life in the Anthropocene by Mike Koontz
Random thoughts on life, G+

WHO Pollution and mortality rates for kids under age 5
WHO study, march 2017

Phase two - Guardian climate change
Keep it in the ground



Writer and photography

Mike Koontz
To the daisy that is my sun and inspiration

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   Author page, Mike Koontz
   

Last Few Published Books and Articles

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  • Fitness school, question 46.. Can we make the fact based claim that visceral adipose mass is associated with increased risk of hypertension, heart attack/angina, type 2 diabetes and hyperlipidemia? Yes or no?.

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  • Pressmeddelande: Biologiska mångfaldens dag 2019 tar en tur i naturen för en stund med naturfoto och fitness prat i Höga Kusten.

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    Fitness School
    Do you know the right answer?.



    Question number 39 in our School of Fitness.
    I have talked about telomeres in years past, and fitness too obviously :).
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    So what will happen today as we travel back to the world of that peachy sounding telomeres thingy that keeps wiggling its cute little tail inside of us? Let us find out.
    My Question:.
    For this particular study, published in European Heart Journal, Nov 2018, we´ll uncover what happens to the length of our telomeres when we do long distance endurance training, high-intensity sprint intervals, nothing at all or lift weights in a so-so way in the gym ( yeah, color me unimpressed by the strength plan in this study, but hold on to that thought as you read on because I will get back to the fairly inadequate strength training and why that too matters. ).
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    Quality time needed: 5 minutes


    Fitness School
    Do you know the right answer?.



    Question number 38 in our School of Fitness.
    Time for a short one.
    Obesity is no friend of the bettering of our health and longevity.
    Just as how the old school act of serious bulking never did anyone's health and fitness levels any favors. And pointing this scientific reality out is not about fat shaming. It´s about helping the world and its individuals turn the tide toward better health, and better fitness. And doing so does not remove peoples individual right to pick whatever body size and fat percentage that they so prefer.
    My Question:.
    We already know that obesity ( and a fat powered high BMI ) increases unhealthy factors such as high blood pressure and high cholesterol. And it often increases depression, drowsiness and general sedentary choices. Which indirectly leads to worse health in numerous ways. But if a person with a high fat powered BMI is deemed healthy as far as those traditional markers are concerned is excess fat itself still bad?
    Put in another way, will a higher amount of excess body fat still lead to worse health even if your bloodwork turns out ok and you do not feel depressed and drowsy and you do hit the gym?.

  • Fitness school, question 37: Can something as simple as a reduction of daily walking decrease our lean muscle mass in a noticeable way in just 2 weeks time?

    Quality time needed: 8 minutes


    Fitness School
    Do you know the right answer?.



    Question number 37 in our School of Fitness.
    Yes, it is once again time for you to put your thinking cap on before you proceed without hesitation through the hallway of healthy fit wonders and science :).
    You already know that keeping fit and lifting your weekly weights and doing your daily cardio is nothing but a rejuvenating choice. It's good for your strength, duh.. It is wondrously good for your harty heart health, and it aids your cognitive and creative processes. It scientifically speaking lowers depression and tardy drowsiness. And if you have been keeping up with me over the years, you also know that keeping fit on a regular weekly basis also lowers your physical age by quite a noticeable margin too.
    But even small ordinary things like taking a daily walk carries with it a huge life long health and fitness impact.

    My Question:.
    What happens with our skeletal lean muscle mass for people above 70 years of age if they take a few thousand steps more or less per day for 2 weeks time?.
    Read on to reveal just how big the impact of that tiny change can be below the break.

  • Fitness School, Question 36, Will lifting weights 1-3 days per week be enough to lower cardiovascular related mortality?.

    Quality time needed: 3 minutes


    Fitness School
    Do you know the right answer?.



    Question number 36 in our School of Fitness.
    All forms of fitness activity is a tiny little pill of good health no matter who you are.
    But is the simple act of lifting weights one to three days per week enough to substantially lower the risk of cardiovascular related mortality?.
    Yup, that is how easy and straightforward question number 36 turned out to be. And why? Because we have a brand new study to lean back on when it comes down to the (obvious) answer.
    Read on to reveal the complete Q and A below the break.

  • Going beyond 1.5C. Our world and daily life behind the IPCC report.

    Quality time needed: 27 minutes


    Cause & Consequence.

    Life on Earth laid bare by the IPCC report.



    But before we head on over to the meaty real life data of our reckless modern day life, which the 2018 IPCC report painfully laid bare, walk with me as I step out on frosty cold northern shores for my morning walk.

    Just a Thursday, spent on northern shores.
    And this is the way I started this gorgeous little Autumn day.

  • Roundabouts in the milky way galaxy. The duality of a sustainable earth, and interplanetary living.

    Quality time needed: 14 minutes


    Walking through the gates of autumn.

    We see a brand new dawn.



    Life itself is this majestic mirror world of brilliance and incompetence. Eternally merging and reflected, individually disengaged yet perfectly synchronized and attached to each other and everything else.

    Like the leaf that finds itself stranded on the wayward peaks of a stormy ocean. They are each others counterpart, yet entirely different. Individual objects, entwined and interconnected. Disengaged and perfectly unique.

  • Into Autumn, the spider´s lullaby. Random thoughts on life from another gorgeous day.

    Quality time needed: 5 minutes


    Walking through the gates of autumn.

    Together with a tiny little spider.



    And today, there´s officially a full-blown Autumn song playing out there in nature. Gorgeous and sunny, on a Sunday =). Wind free, except for the tiniest of breeze that you can almost not see or feel as it slowly makes it way through the crown of leaves that towers above.

    But it is, none the less, Autumn.
    The colors of the trees reveal it. The pale blue September moon that hangs high up in the middle of the day is another telltale.

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