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Dairy items belong at the top of a healthy diet routine. Milk is considered a superfood that contains all essential vitamins and minerals for body growth. Milk and milk-derived foods are rich sources of calcium and protein, which are vital for bone, tendon, and muscle.
We know that milk and dairy products are the primary requirements of children’s diet. But do you know it is also an essential part of an elder’s diet?
Milk and yogurt fulfill the requirement of calcium in women’s bodies. Thus, the Doctor advises women to take one glass of fortified milk and 1 cup of yogurt in a day.
Research studies have proved that dairy products are not only a rich source of calcium, they also have enough whole-fat variety that is linked with a reduced risk of high blood pressure and diabetes. As per the recent health journal, there is plenty of evidence that supports that milk can efficiently decrease the chance of developing type-2 diabetes. A scientific study from Massachusetts General Hospital found that men who consume 2-3 cups of low-fat milk in a day are 20% less likely to develop type 2 diabetes.
However, we are living in a fast-paced world with a sedentary lifestyle. Due to that, we easily develop type-2 diabetes and high blood pressure. These two lifestyle diseases gradually deteriorate our health conditions.
The number of patients with type 2 diabetes and hypertension is increasing day by day worldwide. Experts say that about 34 million people in the US suffer from Diabetes Mellitus, which is approx. Half of the total adult population. This significant count has become the reason for worry in healthcare professionals. Thus they invest time to understand how to prevent these chronic, life-threatening diseases.
As type-2 diabetes and hypertension are lifestyle disorders, they mainly concentrate on food habits and nutrition; They also found that an unhealthy diet significantly increases the probability of both complications. So they try to adjust their diet before medications.
They talk about the nutritional value of milk and other dairy products. Modern research indicates that dairy consumption significantly reduces your blood pressure. Scientific studies also said that adding more milk and the milk-derived product is associated with a reduced chance of diabetes.
A study has been performed on almost 150,000 people, and they concluded that the right amount of dairy consumption maintains the total calcium level of your body. Whole fat milk and yogurt have effectively lowered the chance of diabetes and hypertension.
More Serving reduces the chance of Type 2 diabetes.
According to a statistical report, more than 18 million people worldwide have type-2 diabetes, and above 41 million people are highly likely to develop type-2 diabetes. Ninety percent of type -2 diabetes cases are believed to occur because of wrong lifestyle and unhealthy food habits. Doing no physical activity, gaining excess weight, consuming enough amount of sugar
decrease the efficiency of insulin hormone and promote type-2 diabetes, and high pressure is complementary along with it.
The Harvard school of public health performed a scientific study where more than 41,000 men participated; the basic fact is that none of the participants had diabetes at the initial level when they enlisted their name in the study, but 1243 men developed type-2 diabetes within 12 years of follow-up.
It has also proved that appropriate Serving- of dairy products per day significantly reduces the chance of type-2 diabetes by 9%. We should mention that researchers use low-fat and non-fat dietary dairy products to limit the risk of diabetes.
Minimum 2 daily servings reduce the chance of diabetes and hypertension.
The statement is derived from another international scientific research study. The examination included information from 147,812 individuals from 21 nations, spreading over Asia, North and South America, Africa, and Europe. The members went in age from 35 to 70. Dairy products are classified into two different categories such as low-fat milk or skim milk and whole cream milk.
Doctors also list complete medical conditions, prescriptions, blood pressure, waist circumference, glucose level, cholesterol, and blood lipid profile. Medication supplements were consumed at that time. These measurements are crucial in measuring whether a patient has metabolic syndrome or type-2 diabetes.
The study revealed that ordinary people need 250 grams of milk or dairy products per day which means a glass of milk or a cup of yogurt. If an individual consumes two servings ( 250 grams each) of dairy products per day, he will automatically decrease 24% of metabolic syndrome by having no milk at all.
Having a minimum of 2 servings of entire fat dairy, in the meantime, was related to a 28% lower risk of metabolic condition. Consuming just low-fat dairy was not associated with decreased metabolic syndrome risk. Butter is also helpful to reduce the chance of metabolic syndrome; you have to consume only 3 grams per day.
Apart from nutrition, your health will improve by doing regular exercise. You can start with a core strengthening exercise. Handgrip exercise is one of them. In our next article, we will discuss hand grippers’ blood pressure association. The fact will be like how hand gripping exercises strengthen cardiac muscle, increase blood circulation, and maintain healthy blood pressure.