Consuming Dairy During Confinement: Why?
Gone are the recommendations on the intake of skimmed dairy. At present, it is suggested to consume whole dairy products, with fat, but without added sugars. This class of product stands out above other presentations due to its probiotic content.
The calcium content of milk products is not essential. This mineral can be obtained by eating vegetables. However, dairy products, especially fermented ones, have bacteria that improve intestinal health.
These microorganisms are not found in other types of animal or plant products. In general, it is necessary to resort to fermented milk-based foods to ensure their consumption.
The importance of probiotics
The intestinal microbiota is considered today as an independent organ. It is related to brain, metabolic and even cardiovascular health. In fact, a study published in the journal Cellular and Molecular Life Sciences , links alterations in these bacteria with a greater predisposition to obesity.
The state of the intestinal flora can influence many markers related to health. For this reason, during confinement, it is crucial to keep gut bacteria in the best possible condition. The opposite would imply an increase in intestinal permeability, which puts health at risk in the medium term.
To ensure the health of the digestive tract, it is necessary to consume at least 2 servings of fermented dairy products a day. Even supplementing with a probiotic strain can be beneficial, as an article published in the journal Nutrition Research states.
Dairy and its relation to depression
During confinement it is normal for mood disturbances to occur. To avoid depressive processes, it is advisable to take a series of measures from a dietary point of view.
One of them consists of supplementation with melatonin. Taking 5 mg of this substance 30 minutes before sleeping is associated with better mental health. Another strategy that can be followed has to do with maintaining a healthy intestinal flora.
For this, dairy intake is a basic principle. Studies linking intestinal permeability to an increased risk of depression are increasing. There is sufficient scientific evidence to ensure this link. In this way, it is protective to consume fermented dairy on a daily basis.
Eat whole, unsweetened dairy
In addition, the contribution of dairy can reduce the deficiencies of certain fat-soluble vitamins, especially when their enriched versions are chosen. However, the fact of eliminating the fat part of these products entails the loss of a good part of their vitamin content.
Therefore, it is not advisable to resort to the consumption of skimmed dairy products. These types of products are harmful, for example, in the case of women suffering from polycystic ovary syndrome.
The relationship between skim milk intake and impaired testosterone production can increase complications in these types of patients, as detailed in a study published in the International Journal of Preventive Medicine .
In any case, it is necessary to monitor the labeling of dairy products. Many of them, especially yogurts, have a large amount of sugars in their composition.
The regular intake of high-glycemic carbohydrates is related to a worsening of metabolic markers , which can lead to an increased risk of disease.
As we know, during confinement it is essential to reduce the intake of simple sugars, to at least try to compensate for the negative effects of physical inactivity.
Consume dairy during quarantine
For all the above reasons, the consumption of dairy products is more than recommended during the quarantine period. It is essential to observe the labeling of the products to make sure that we are buying a good quality food.
You have to resort to whole dairy products, but without added sugars in their composition. A couple of servings a day of these foods will have a positive impact on health, as it mitigates part of the effects of sedentary lifestyle during confinement.
In any case, it is necessary to stress the importance of a varied diet. Although the consumption of carbohydrates should be reduced, it is not advisable to make total restrictions of any type of food. It is appropriate to optimize the diet to meet energy and nutritional needs.
