Inflammation is the process by which the body responds to disease or injury. Short-term inflammation is helpful for the body, such as recovery from exercise, but if inflammation persists long-term, it can contribute to disease.Β
Studies on inflammation and dairy consumption often have conflicting findings. Because dairy products are a significant part of the average American diet, exploring the role of dairy products in inflammation is essential. This article will discuss the effects of dairy on inflammatory markers and its impact on overall health.
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Understanding Inflammation
During stress, injury, or illness, the body initiates an acute inflammatory response to improve recovery. Inflammatory markers in the blood, such as C-reactive protein (CRP), tumor necrosis factor Ξ± (TNF-Ξ±), and interleukin 6 (IL-6), begin to rise to combat injury. Acute inflammation resolves in weeks or months.Β
However, chronic inflammation is an inflammatory response that lasts months (or longer). It can contribute to tissue damage and increase numbers of macrophages and lymphocytes.Β
Symptoms of chronic inflammation can vary widely but may include:
- Infections
- Fatigue
- DepressionΒ
- AnxietyΒ
- ConstipationΒ
- Body achesΒ
Causes of inflammation may include:
- Aging
- Processed foodsΒ
- StressΒ
- Low activity levelsΒ
- High sugar intake
- Toxins
- SmokingΒ
- Hormonal imbalancesΒ
Dairy Products and Their Components
Dairy products include milk, yogurt, cheese, butter, and whey. These foods provide calcium, protein, magnesium, potassium, phosphorus, and zinc. The major proteins in dairy are casein and whey. Whey protein is often isolated and sold as dietary supplements in powder, bar, and shake form. These foods comprise a large portion of the American diet, and understanding their effect on overall health is vital.Β
Dairy and Inflammation: The Scientific Perspective
Recent reviews have examined dairy's impact on inflammatory markers. Some studies show that dairy reduces the levels of inflammatory markers in the blood. However, it is essential to consider the amount of saturated fat in these foods and their potential impact on inflammation.Β
One tablespoon of butter contains 7g of saturated fat, American cheese (one slice) has 3g, and one cup of whole milk contains 5g of saturated fat. Saturated fats in animal-based foods and tropical oils (palm and coconut) are solid at room temperature. These fats raise cholesterol, specifically LDL, increasing the risk of heart and vascular disease.Β
Heart disease is the number one killer of Americans. For heart disease prevention, the American Heart Association recommends limiting saturated fats. A high intake of saturated fats impacts the vessels, especially the coronary arteries, by damaging the endothelial cells that line the arteries.Β
This damage starts a process called lipid oxidation, which contributes to plaques in the arteries. This condition, called atherosclerosis, increases the risk of heart attack and stroke. While dairy intake may not immediately raise blood inflammatory markers, it is crucial to consider the more significant impact of saturated fat in the diet on vascular inflammation and lipid oxidation.Β
Whey protein may be extracted from milk and is sold as a dietary supplement, most commonly in powder form. Protein supplements can help adults meet their daily protein requirements, especially as they age. Whey proteins are not associated with a reduction in inflammation. However, further studies are needed.Β
Lactose Intolerance and Inflammation
Intolerance to lactose, the sugar molecule in milk, is common worldwide. Approximately 68% of the population is unable to digest lactose. Symptoms of lactose intolerance include bloating, diarrhea, flatulence, and abdominal pain.Β
This intolerance is often genetic (primary lactose intolerance) but may develop due to certain medications or conditions. Inflammation in the colon from microbiome dysbiosis appears to affect the body's ability to process lactose.Β
Lactose intolerance management involves a low-lactose diet, nutritional supplementation (when necessary), and treating the root cause. While dairy may not raise inflammatory markers in all people, it may increase inflammation in individuals with lactose intolerance.Β
Dairy and Autoimmune Diseases
Autoimmune disease occurs when the body's immune defenses overreact and cause disease. Examples include rheumatoid arthritis and type one diabetes.Β
Several foods, including milk, soy, legumes, eggs, and corn, may contribute to autoimmune reactions. Cow's milk proteins resemble human proteins, which can confuse the immune system.
This confusion causes a process called molecular mimicry. Testing and an elimination diet can help determine if a particular food contributes to autoimmune disease.Β
Dairy and Skin Inflammation
Cow's milk promotes growth, helping calves rapidly gain weight and mature. In order to promote rapid growth, it increases levels of IGF-1, which may not always be beneficial to humans. The increase in IGF-1 may cause more sebum, the oils on the skin. This sebum increase can be a significant contributor to acne, along with the saturated fats and hormones in dairy products.
Eczema, an inflammatory skin condition, causes considerable discomfort and cosmetic concerns. Food allergies appear to contribute to the pathology of this condition; as many as 75% of cases are attributed to food allergens.Β
Common food allergens associated with eczema (atopic dermatitis) are dairy, gluten, egg, soy, nightshade, and legumes. Testing and an elimination diet can help determine if dairy is contributing to eczema symptoms.Β
Lab Testing for Dairy-Related Inflammation
Several types of tests are available to assess dairy's impact on health. These include testing for inflammatory markers, cow's milk allergies, and lactose intolerance.Β
Testing for Dairy Allergies
A food allergy is typically IgE-mediated, a distinguishing characteristic between an intolerance and a true allergy. Testing for a dairy allergy includes testing IgE levels in response to dairy exposure. This can consist of a blood or skin prick test (scratch test).Β
False positives can occur in allergy testing, with as many as 50-60% of results being false positives. Working with a provider to confirm results and integrate other changes, such as an elimination diet, is vital.
Testing for Lactose Intolerance
Testing for lactose intolerance helps identify a root cause for the uncomfortable symptoms associated with the inability to digest the sugar molecules in dairy. Different testing options include hydrogen breath testing and glucose blood testing.Β Β
The hydrogen breath test involves breathing into a container that measures baseline hydrogen levels. A lactose beverage is administered, and the hydrogen is measured again thirty minutes later. This is repeated multiple times with separate measurements. If hydrogen levels increase after lactose ingestion, intolerance is probable.Β
The glucose blood test involves a baseline venous sample. A lactose beverage is administered, followed by repeat blood tests every thirty minutes. If glucose levels did not increase after lactose administration, lactose intolerance is likely. If glucose levels rise, lactose intolerance is not as likely.Β
Inflammatory Markers and Dairy Consumption
Measuring inflammatory markers in response to dairy consumption can be a helpful tool in root-cause medicine.Β
C-reactive protein (CRP) levels rise in the blood in response to inflammation. Testing the levels of this molecule can indicate if high levels of inflammation are present. Testing is done with a blood sample, and a medical professional best performs interpretation.Β
Interleukins are proteins created by immune cells. Levels of these proteins also rise in response to inflammation, and a blood test can measure the amount.Β
Tumor necrosis factor Ξ± (TNF-Ξ±) is an additional biomarker test for inflammation. A medical provider may choose to perform testing to examine the relationship between dairy consumption and inflammatory biomarkers. However, the larger body of evidence has not shown a link between dairy consumption and an increase in inflammation biomarkers.Β
Dairy Alternatives and Their Impact on Inflammation
Alternatives to dairy products are an expanding market, with many options available, dependent on taste preference and nutritional requirements. Soy, pea, rice, oat, and almond milk are popular plant-based milk alternatives. Many dairy alternatives have calcium, protein, and vitamin D.Β
Minimal data exists on these plant-based milk and inflammatory biomarkers, presenting an opportunity for future study. The choice of plant-based milk can depend on protein requirements, as some products have more protein than others. Soy and pea-based milks contain protein and have a favorable nutrition profile.Β
Working with a healthcare provider or dietician can help you decide which dairy alternative suits your individual nutrition needs.Β
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Key Takeaways
- The relationship between dairy products and inflammation is complex and varies from person to person.Β
- Some studies suggest that dairy may reduce inflammation, while others show it might cause or worsen it, especially in people with sensitivities or allergies. More research is needed to understand how dairy affects inflammation in different people.Β
- Individuals who are sensitive to dairy or those with chronic inflammation must be cautious about their consumption. It is also vital to consider the saturated fat content of dairy and its impact on cholesterol and heart health.Β
- Individuals should seek advice from their healthcare provider to create a diet that meets their health needs.
- Personalized dietary choices based on individual health conditions can improve health outcomes. An anti-inflammatory lifestyle is not only about what we eliminate but also what we emphasize to promote health and well-being.Β
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