Calcium Solutions for Women Over 40: Dairy-Free Options for Autoimmune Health
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If you’re a woman over 40, you probably grew up with the mantra that milk is an essential part of a healthy diet. Remember those catchy ads? "Milk does a body good!" Fast forward to today, and the narrative around milk has shifted significantly. Since 2000, milk sales have steadily declined.
Sure, milk can be an easy source of protein and calcium, but let’s be real—not everyone’s on board. Some people can’t handle dairy, while others avoid it for various health or ethical reasons. If you struggle with autoimmune or gastrointestinal (GI) issues and need to ensure adequate calcium intake, read on.
The Dairy Dilemma and Autoimmune Concerns
Dairy has its pros and cons. Here’s why some folks are saying goodbye to it, especially in the context of autoimmune diseases like rheumatoid arthritis, colitis, Crohn’s, lupus, celiac disease, and Hashimoto’s thyroiditis:
Rheumatoid Arthritis: Dr. Susan Blum emphasizes that dairy can exacerbate inflammation, a key factor in rheumatoid arthritis. Removing dairy from the diet can help reduce joint pain and stiffness by decreasing overall inflammation in the body.
Colitis and Crohn’s Disease: According to Dr. Alessio Fasano, dairy proteins can irritate the gut lining, potentially worsening conditions like ulcerative colitis and Crohn’s disease. He explains that dairy can contribute to increased intestinal permeability, or “leaky gut,” which triggers inflammation and autoimmune responses.
Lupus: Dairy can increase inflammation and potentially worsen lupus symptoms. By eliminating dairy, individuals with lupus may experience fewer flare-ups and less severe symptoms.
Celiac Disease: While gluten is the main culprit in celiac disease, Dr. Fasano notes that many people with celiac disease also react poorly to lactose. Dairy can aggravate symptoms and delay the healing of the gut lining.
Hashimoto’s Thyroiditis: Dr. Blum highlights that dairy proteins can cross-react with thyroid tissue, potentially worsening autoimmune thyroid conditions like Hashimoto’s. This cross-reactivity can lead to increased inflammation and autoimmune activity.
But You Still Need Calcium
Calcium is essential for maintaining strong bones and overall health, which is particularly important for those managing autoimmune diseases. According to Dr. Jen Gunter, adequate calcium intake is vital for bone density and preventing osteoporosis, especially in women over 40 who are at increased risk for bone loss. She emphasizes that while dairy is a common source of calcium, those who avoid it must ensure they get sufficient calcium from other sources or fortified plant-based milks to maintain bone health and reduce the risk of fractures.
What to Look For and Avoid in a Milk Alternative
Enter milk alternatives. From nuts and seeds to grains, these plant-based options are booming. In 2020 alone, Americans bought 20% more plant-based milks than the previous year. Whether you’re fully committed to alternatives or just looking to mix things up, there’s something for everyone. But let’s be clear—not all milk alternatives are created equal, especially when it comes to metabolic health and autoimmune implications.
Most milk alternatives follow a similar production process: soaking the nut, seed, or grain, then grinding and filtering, followed by mixing with water. Other ingredients like sweeteners, vitamins, minerals, oils, salt, flavorings, and stabilizers might be added.
Two ingredients to be wary of:
Sugar: Watch out for added sugars. Always go for unsweetened options.
Carrageenan: Used to thicken and stabilize but has been linked to gastrointestinal (GI) inflammation. Look for alternatives without gums like gellan or locust bean gum. No gums mean likely separation of ingredients, so give it a good shake.
Nutritional Value and Ingredients
Some milk alternatives are fortified with calcium, often as calcium carbonate, providing about 30% of your daily recommended intake. However, added minerals and vitamins typically come with stabilizing gums. If you prefer fewer ingredients, you might miss out on this added calcium. Make sure you compensate with other calcium-rich foods in your diet.
Best Milk Alternatives for Metabolic Health
When managing symptoms of autoimmune diseases, it’s important to recognize that not all plant-based milks are beneficial. Some can actually exacerbate symptoms due to their impact on blood sugar levels. Here are a couple that might not be ideal for reducing autoimmune symptoms:
Rice Milk: Typically high in carbohydrates and low in fiber and protein, rice milk can cause significant blood sugar fluctuations. This instability can potentially worsen autoimmune conditions by promoting inflammatory processes.
Oat Milk: Despite its popularity, oat milk can have a high glycemic index due to the breakdown of oat starches into simple sugars during processing. This can lead to blood sugar spikes, which might aggravate inflammation and autoimmune symptoms.
Top Milk Alternatives to Consider
Flax Milk: Flax milk varies in fiber content by brand. It’s a good source of omega-3 fatty acids and suitable for those with nut allergies. Smoothies and french toast are my faves for this one.
Hemp Milk: Ideal for those with nut allergies, hemp milk offers protein, unsaturated fats, and omega-3s. Another one that works with baked goodies.
Almond Milk: Rich in monounsaturated fats, almond milk can help control blood sugar and improve insulin resistance. This is my go to for a drink of milk, but keep in mind that the ingredients may lead it to curdle in coffee.
Coconut Milk: Mostly saturated fat, coconut milk is best in moderation. The carton variety is different from canned, with the former being mostly water and the latter being richer and higher in fats. When I am making a decadent soup (yes, those exist!), this is what I am using.
Cashew Milk: Similar to almond milk but thicker and creamier, cashew milk is great for sauces, soups, and baked goods. It’s low in calories and high in monounsaturated fats.
Healthy Choices, Minimal Compromises
Ensuring adequate calcium intake is crucial, particularly for women over 40 managing autoimmune diseases. Switching to milk alternatives can be a healthy choice, but it’s essential to choose wisely. Opt for unsweetened, gum-free options when possible, and be mindful of the nutritional content. By making informed choices, you can enjoy the benefits of milk alternatives without compromising your metabolic health or risking autoimmune flare-ups.
Making these dietary shifts can feel overwhelming, especially when you’re managing autoimmune diseases or juggling a midlife transition. But you don’t have to do it alone! At Go Long, we recognize that big changes are made in small, consistent steps. Our Micro-Accountability offering is designed to give you the support, encouragement, and expert guidance you need to stay on track. Whether you’re experimenting with milk alternatives, boosting your calcium intake, or finding ways to balance your health, we’re here to help you every step of the way.
If you’re looking for a dietitian to work with who specializes in this kind of thing, I have people in my network that can help you.
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