Dairy: yay or nay for PCOS?

Dairy has become somewhat of a controversial topic these days. Since forever we have been bombarded with messages and billboards to drink milk to stay healthy and have strong bones, but now many health practitioners in the holistic space are advising against dairy. 

I remember drinking glasses and glasses of milk as a child, and being told this was key for calcium intake, strong bones, and general health.

My family would go through jugs of 2% a week and I would have a carton at lunch at school every day and then another glass with dinner.

The dairy industry spends a lot of money on advertising dairy but it may not be as important as you think.

It's not even necessary for humans. In fact, it can cause more harm than good.

Nearly half of the world population is lactose intolerant, and this doesn't include those who are sensitive to dairy or can't digest the proteins in milk. As we grow older, we lose the lactase enzyme that is necessary to properly digest milk thus resulting in symptoms such as gas, bloating, constipation, and diarrhea.

What's more, is that we are the only species to continue drinking milk past childhood.

Think about it, all mammals drink milk from their mothers and then they stop... except for us? And we are the only species to drink milk from another species. Could you imagine a baby cow drinking human milk?

Milk from a cow is designed to make a newborn calf grow rapidly in only a few weeks, causing many to believe it’s not an ideal food for humans. Many health practitioners argue this point saying dairy consumption goes against nature which of course can bring its negative effects.  

There are many reasons why more and more people are avoiding dairy products and today I will be going through some of them and its effects on PCOS.

Do you consume dairy? Are you confused with all of the controversial information?

Let me break it down for you:

Inflammation

Dairy promotes inflammation specifically in the intestinal lining and is one of the most common food sensitivities people encounter. Although many people think the only problem with dairy is the lactose, the protein A1 casein is especially problematic. Casein protein makes up over 80% of the total protein found in milk.

Ever wonder why you get so addicted to cheese and can't give it up? A1 casein ingestion stimulates the release of casomorphins which bind to the same receptors in the brain as heroin and release dopamine (the pleasure hormone), making you want it more and more.

A1 casein protein has also been shown to stimulate histamine release and is associated with a slower intestinal transit time, looser stools, and increased gastrointestinal inflammation (1).

This protein makes up about 87% of milk, is very difficult to break down and stimulates inflammatory cytokines that are produced by the immune system and which wreak havoc in the body. Inflammation has been shown to increase androgen production in PCOS ovaries which can inhibit ovulation and trigger symptoms such as hirsutism, hair loss, and acne.

A2 casein is shown to be more inflammatory causing more problems in people than A1 casein. Goat and sheep dairy products contain primarily A2 casein which is one of the reasons why many people do better with goats than cow’s milk.

For women with PCOS, there is already an increased risk of intestinal distress, dysbiosis, and symptoms like IBS which can all be worsened with dairy consumption.

I have also noticed dairy can trigger or worsen acne in many cases, and this is what I experienced!

There are many reasons for this, from the increased inflammation due to the A1 casein protein, exogenous hormones found in dairy that can promote hormonal acne, and the spike in insulin which can worsen cystic acne by increasing androgens and sebum production in the skin. Research has shown that any intake of dairy was associated with a higher risk of acne compared to no intake (2).

So what is inflammation exactly?

Inflammation occurs when your immune system reacts to a threat in the body. This is helpful and even needed in cases of acute inflammation such as when you get a cut or a bruise. But it's a different story when you experience chronic low-grade inflammation in the body, characteristic in PCOs, that oftentimes goes unnoticed and lasts for years and years. This can show up as pain, allergies, skin conditions, swelling, depression, altered brain function and mood, and anxiety to name a few.

This type of inflammation can lead to chronic diseases such as autoimmune diseases, cardiovascular disease, and diabetes.

Lactose intolerance

We have all heard of lactose intolerance, and it’s very common in the population.

About 75 percent of the world’s population is genetically unable to properly digest milk. Lactose is the sugar found in dairy, and it can be tricky to digest if you don’t make enough lactase (lactose-digesting enzyme), which can result in IBS like symptoms. Most humans’ ability to make lactase significantly decreases with age, resulting in 2 out of 3 adults not being able to drink milk after infancy. When lactose intolerant, intestines can’t digest milk, which creates a sticky mucus lining or biofilm which inhibits mineral and nutrient absorption.

Quality

As our population grows, so do our production needs. Our grandparents may have had access to fresh and raw milk products that were rich in enzymes and probiotics but today this is quite rare. Most animals are fed antibiotics, hormones, and GMO grains to stimulate abnormal growth, prevent infections, and reduce costs all whilst living in deplorable health conditions. In addition, conventional dairy products are pasteurized and stripped of live enzymes in order to avoid contamination but this also reduces the nutrients as well as the calcium content. 

Hormones

Dairy affects many systems in the body. If you have any digestive dysfunction, your hormones won't be too happy. Not to mention the added hormones and antibiotics that are injected or fed to conventional animals which are then consumed by us.

By ingesting these external hormones and antibiotics our own body's internal hormonal production is thrown off. In addition, conventional dairy products are high in omega 6 fats, which are pro-inflammatory, and consumed in excess in our society. This is due to the grain and soy feed that is given to these animals.

Estrogen excess is a common symptom that causes problems in women (such as PMS, fibroids, infertility, acne, heavy periods…) and can be exacerbated by dairy products.

Nowadays we are being bombarded by endocrine-disrupting chemicals which are putting a lot of stress on our detoxification organs. These can be found in cosmetics, plastics, beauty products, cleaning supplies, body care products, etc.

For a woman who has impaired detoxification of hormones, due to poor liver health, constipation, dysbiosis, etc this is a disaster.

I find most women with PCOS do much better when they avoid dairy as they already have complications with processing and detoxifying hormones, plus the inflammatory response can further worsen the PCOS pathogenesis.

If you are experiencing hormonal symptoms try cutting out dairy for a few weeks and see how you feel.

Bone health

I think we all grew up with the message to drink milk in order to grow and build strong bones. But the reality is milk can actually promote calcium deficiency!

Let me explain.

Dairy (as well as all animal products) acidify the blood. When our bodies become too acidic, they work extra hard to maintain their delicate balance between alkalinity and acidity. Your body will do anything to maintain its ideal 7.4 ph level in the blood, which is crucial for survival. When your body becomes too acidic, it buffers minerals (from the bones for example) into the blood in order to maintain homeostasis (balance).  This is when you can experience inflammation, depression, mood changes, allergies, skin problems, etc as disease and illness can show up in an acidic environment.

Though dairy does contain calcium it is poorly absorbed and it is highly acidic, which means it promotes calcium loss from the bone, which can result in an increased risk of osteoporosis.

It's no coincidence that western populations who strive on dairy products have the highest rates of osteoporosis. Asian and African populations, for example, who have very low or no consumption of dairy have low rates of osteoporosis. Coincidence?

We don't need to consume dairy to receive our daily required calcium intake. Calcium is found in many vegetarian sources as well as animal foods like oysters, salmon, and sardines.

High calcium plant foods:

Sardines
Dried figs
Bok choy
Kale
Almonds
Oranges
Sesame seeds
Oatmeal
Seaweed
Collard greens
Molasses

There are so many non-dairy products available in all grocery stores these days! From vegan butter to vegan milks to vegan yogurt and cheese, the list is endless! But be careful to avoid highly processed foods and opt for whole foods or make them yourself instead. You can also make delicious easy recipes at home, like my vegan cheesecake here

Insulin

Carbohydrates are not the only foods that can stimulate insulin release!

One of the biggest reasons I recommend my clients with PCOS avoid dairy is due to its insulin stimulating effects. Dairy is actually one of the highest insulin spiking foods, especially low-fat dairy (3).

Dr. Fiona McCulloch explains a little bit more below: (4)

Dairy foods contain protein building blocks called branched-chain amino acids which enter the bloodstream rapidly and cause a surge of insulin release.

Most people are shocked to learn that low-fat yogurt provokes more insulin release than two slices of white bread. Some other foods may surprise you as well – beef spikes insulin levels more than chicken, and whey protein powder is one of the highest foods on the insulin index.

With insulin resistance affecting over 70% of PCOS women and a key driving factor to the PCOS pathogenesis, it is so important to get this under control in order to manage the condition and avoid health risks such as diabetes and cardiovascular disease (5).

Still unconvinced?

If you do want to consume dairy or have found that you do not react to it there are some things you can do to reduce your exposure to inflammatory compounds, toxins, and synthetic hormones:

1. Choose Organic! 

Avoid the nasty hormones, pesticides, and antibiotics from conventional dairy products by choosing organic. This ensures that all animals have been fed non-GMO foods that are free of pesticides, herbicides, antibiotics, and hormones.

2. Choose grass-fed & pasture-raised

By choosing these labels, you ensure that the animals are able to roam freely and eat grass instead of grains. As mentioned before, grain and soy-fed animals will have higher amounts of omega 6 fats, which can promote inflammation when consumed by humans. Cows who have eaten grass have been shown to produce more omega 3 fats which are essential in our diet and help reduce inflammation. Omega 3 fats have also been shown to reduce insulin resistance, high androgens, and stress hormones in PCOS (2).

3. Buy local (Get to know your farmer!)

By buying local, you support your local community and local farmers, reduce your carbon footprint, obtain the freshest and most nutritious produce, and you get to know exactly where your food is coming from!

4. Choose goat's or Sheep Milk 

Goat's and sheep's milk have been shown to be less inflammatory and easier to digest for most people. It has lower casein and lactose levels, and has been shown to have the most similar protein content to human breast milk. Goat and sheep’s milk do not contain A1 casein, associated with inflammation.

5. Buy fermented products! 

Kefir and fermented yogurt with live cultures can be so beneficial for our digestion and thus easier to digest for most people. This fermentation process can help reduce inflammation, heal digestion, and can even help improve lactose intolerance. This is also why many people say they can eat probiotic dairy products without a problem.

You can find fermented foods in most health food stores or make your own at home! Just avoid the products with added sugar.

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Disclaimer: Information on this site is intended only for informational purposes and is not a substitute for medical advice. Always consult with a  healthcare provider before implementing changes. Read additional disclaimer info here.