Not too long ago, I spoke with a 6th grade class about nutrition. When the school bell rang and students filed out of the room, one student stayed behind. “Hi!” I cheerfully greeted her when she walked toward me.
What she said next floored me.
She let me know that her bones are too brittle to play sports due to her lactose intolerance. She shared with me that she loves volleyball and all the sports her classmates pursue but that her doctor says her risk of fractured and broken bones are too great to play. This student asked if I could suggest ways to strengthen her bones outside of milk consumption. Her lactose intolerance didn’t just make her say “no thanks” to ice cream; it completely rerouted her dreams.
Can you imagine being 11-years-old and having to think about bone health? Can you imagine how it must feel to sit on the sidelines and watch your friends play sports and make the memories that you can’t?
This student feels like her body turned on her, and yet, she smiles, asks me for advice, and faces the unfair world with positivity. It is her spirit of optimism and her search for knowledge about bone health that inspired this piece. For all the lactose intolerants out there struggling with how to strengthen their bones, this one’s for you.
Lactose Intolerance: What’s the big deal?
Lactose intolerance often results in diarrhea, gas, and bloating because those with lactose intolerance struggle to digest sugar (lactose) in milk. So how does lactose intolerance even start, you ask? When your small intestine produces too little of an enzyme called lactase, it’s difficult to digest milk products– making you lactose intolerant.
Your bones need calcium, vitamin D, and physical activity to be as strong as possible. So when someone is lactose intolerant, making dairy products a no-go, some of the most phenomenal sources of calcium and vitamin D aren’t consumed, which means bones are at a greater risk of fracturing and breaking– which means doctors do not advise engaging in strenuous physical activity. So, in other words, it’s a vicious cycle.
Attention: Get your non-dairy calcium & vitamin D here!
One of the best things those with lactose intolerance can do is to find non-dairy sources of calcium and vitamin D. The following are examples of those non-dairy sources that your bones will thank you for:
- OATMEAL
- Unsweetened instant oatmeal: 100 mg of calcium (10% of the 1000-1200mg daily recommended amount for adults). Add almond milk or soy milk for extra calcium.
- EGGS, SALMON, & VITAMIN D RICH FOODS
- SUN EXPOSURE
- The sun’s rays are a natural way for your body to absorb vitamin D, but be sure to limit it to 5-10 minutes a day.
- BONE MINERAL DEVELOPER
- Truehope BMD Advanced
- BMD Advanced is a game-changer for those struggling with lactose intolerance. It helps ward off osteoporosis but also aids in maintaining healthy cartilage, teeth, and gums. BMD Advanced is a must for those trying to prevent deficiencies of vitamin C, vitamin D, calcium, phosphorus, magnesium, zinc, copper, and selenium.
- Truehope BMD Advanced
- ORANGE
- Oranges contain approximately 60 mg of calcium, and their natural sweetness is a treat to your palate.
- NUTS
- Choose unroasted and unsalted nuts, and enjoy 130 mg of calcium for a half cup of unroasted almonds and 65 mg of calcium for a half cup of pistachios and walnuts.
- Tip: Throw a few unroasted, unsalted nuts into your unsweetened oatmeal to kick it up a nutritional notch.
- Choose unroasted and unsalted nuts, and enjoy 130 mg of calcium for a half cup of unroasted almonds and 65 mg of calcium for a half cup of pistachios and walnuts.
- TOFU, BEANS, LEAFY GREENS, CANNED SEAFOOD, CHIA & POPPY SEEDS
- That’s right; these are great sources of calcium too!
Take Control of Your Lactose Intolerance, Now & Always
You are in charge of your life, not your lactose intolerance. Everyone has hurdles to overcome. If your hurdle is lactose intolerance, dare to jump over that hurdle instead of allowing it to stop you. You may not be able to consume dairy products, but you can consume other foods with the vitamin D and calcium you need. And although all nutritional supplement companies claim to be excellent, they’re not.
Truehope is home to the most studied micronutrient in the world, EMPowerplus Advanced. In fact, Truehope puts research and heart into every product it houses, including one of the best bone mineral developer supplements on the market, BMD Advanced.
Take care of your body, bones, and all. Have a heart for those struggling with their health in a way that you aren’t. And refuse to sit by while your life is run by a condition that can be treated and does not deserve to have your life by the reins.
Author: Evelyn Lindell
Certified Health & Wellness Coach