From 30 to 50 million Americans are lactose intolerant according to the American Dietetic Association. This means that they cannot digest the carbohydrate in milk called lactose. Individuals experience varying degrees of intolerance to lactose and thus may have a range of symptoms after eating dairy products. Eating fermented dairy products and cheese may be better tolerated than drinking milk. Products that include the enzyme lactase are also available for dealing with lactose intolerance. Lactose intolerance is easily managed, especially with the help of a registered dietitian.
Finding a calcium supplement
Calcium and vitamin D supplementation may be necessary for those with lactose intolerance, and for or others who do not eat enough dairy products (three to four servings) daily to meet calcium requirements. Pregnant women, adolescents, and the elderly may fit into this category. Calcium supplements in a wide variety are available over the counter. Here are some tips in choosing the one best for you:
- Choose known brand names that have the United States Pharmacopeia (USP) symbol.
- Avoid calcium from unpurified products without the USP symbol.
- To test absorption, place a tablet in a small amount of warm water for 30 minutes. If it doesn’t dissolve, it will probably not dissolve in the stomach.
- Chewable and liquid supplements dissolve well.
- Calcium is best absorbed by the body if taken several times a day in amounts of 500 milligrams at a time.
- Calcium carbonate is best absorbed when taken with food.
- Calcium citrate can be taken any time.
- Calcium supplements can cause gas or constipation, so increase supplements slowly.
- Ask your physician if your calcium supplement you choose can cause an interaction with your other medications.
Organic milk and dairy products used to make healthy snacks and desserts can help increase calcium intake in all ages. Add yogurt, cream, or crème fraiche to fresh fruit, or make custards or puddings for delicious, nutrient-dense ways to nourish your body naturally. Make your own crème fraiche by mixing 1 cup whipping cream with 2 tablespoons buttermilk. Pour this mixture into a glass jar and cover. The cream will have to stand at room temperature (about 70 ℉) for 8 to 24 hours until thickened. Crème fraiche can be then be refrigerated. It will last about ten days.
As a helpful resource, I have lots of articles on healthy ingredients and recipes that you can implement into your daily life.
If you’d like to dig deeper into my journey of discovering God’s plan for health and wellness, check out my book, Made For Paradise: God’s Original Plan for Healthy Eating, Physical Activity, and Rest.
