Nutrition: Are you taking enough milk?

Milk is a treasured drink in the Rwandan culture, and not only does it represent numerous norms but it also forms a major component on many families’ daily menu. Worldwide, milk is valued as an essential part when it comes to maintaining a healthy diet. Owing to its importance, June 1 of every year is dedicated as the World Milk Day, with the aim of increasing public awareness about the significance of milk and milk products to one’s life. According to statistics from the Food and Agriculture organisation, more than 6 billion people worldwide consume milk and milk products and majority of these people live in developing countries. The numbers show that over the last two decades, per capita milk consumption decreased in sub-Saharan Africa. In South Asia, the consumption of milk and milk products is expected to increase by 125 per cent by 2030. Milk provides 3 per cent of dietary energy supply in Asia and Africa. Dr Theogene Rutagwenda, the director-general of Animal Resources at the Ministry of Agriculture, says that in the recent years there has been an increase of milk consumption in the country as a result of various campaigns such as Girinka and Shisha Wumva. One of the consequences of the 1994 Genocide was that the country was left with only 172,000 heads of cattle but this has since improved, he says. “Since then there has been an enormous improvement. In 1999, 7.4 litres of milk were consumed per person per year; 20 litres were consumed per person in 2006 and this increased to 59 litres in 2014. “There is an increase in milk consumption but it is still less compared to what is recommended by the Food and Agriculture organisation which is about 70 litres per person per year. However, we are moving close to the target,” Dr Rutagwenda says. He points out the biggest limitation to the consumption of milk as that of limited availability, explaining that some families can neither afford to buy it nor do they own cattle either. Dr Rutagwenda explains that this was the background against which the one cow per poor family programme was launched in 2006 with the intention of providing cows to the poor people so that milk becomes available to them, as well as to eliminate malnutrition. “Some families have cows but they tend to sell the calves. We have got cows distributed in every village under the one cow per poor family programme but we have got very few milk collection plants and this is another challenge. “There are 106 collection centres in the country and hence the collection capacity is still low. But this shouldn’t be more of a problem because even where there is no collecting plant milk can be boiled and consumed in the family,” Dr Rutagwenda advises. He says that the ministry is encouraging private investment in the milk value chain because there is a lot of money and in the process it will improve availability. Nutritional benefits of milk According to Faustin Machara, a nutritionist at Rwanda Biomedical Centre, milk is a very rich source of numerous nutrients which are all very essential for the body. He says milk is considered nutrient-rich because it serves as a good source of calcium, a mineral essential for healthy bones and teeth. “Milk is an ideal source of nutrients such as vitamin A and B12. These release energy into the cell and provide one with the appropriate energy required for the body to function. These nutrients also help in protecting one’s heart,” he explains. “Milk contains proteins and the body uses it to build and repair tissue. It also helps in the making of hormones and other body chemicals. All of these are essential to the overall functioning of the body.” Jane Mukahigiro, a neo-natal nurse at Rwanda Military Hospital, says that the consumption of milk is essential for maintaining good health and having the energy to lead a healthy lifestyle. The various nutrients that are contained in milk help reduce the chances of a number of deficiencies and hence boost one’s health in a number of ways. “Milk contains vitamins A and B which are essential for good eyesight. It also aids the production of red blood cells. It’s also a source of carbohydrates for energy and potassium for proper nerve function.” Feeding children on milk helps them have good dental health because it protects the enamel surface against acidic substance, she adds. Mukahigiro also says drinking milk helps with a glowing skin. “Milk contains lactic acid which can act as an exfoliant to help smoothen the skin. it also has amino acids that help in keeping the skin moisturized. Side effects of milk Though varied, there are some side effects of taking milk in excess. Three glasses of milk per day is what is recommended by medical experts and an excess of that can lead to some effects. A family enjoys milk and milk products. Milk has many nutrients required for healthy living. (Net photo) According to medical experts, if one takes milk in excess they stand chances of adding excess calories to their diet and that could lead to weight gain. “Whole milk contains 149 calories per cup, while skim milk has just 91 calories per cup, so switching to skim is a good strategy if one suspects that frequent milk consumption may be affecting your weight,” according to online sources. According to a health portal, livestrong.com, milk can affect iron absorption and reduce the effectiveness of iron supplements. While this is generally not a major health issue for adults, small children who consume too much milk can become deficient in iron and might develop anemia. Excessive milk consumption can cause unexpected digestive troubles for some people who have lactose intolerance, a condition in which the body can’t break down lactose, the primary sugar in milk. The symptoms of lactose intolerance include nausea, abdominal cramping, gas and diarrhea. These side effects develop between 30 minutes and two hours after consuming milk, the portal explains. editorial@newtimes.co.rw *********************************************** 4 myths and truths about milkWe’ve heard some interesting things about cow’s milk over the years. I am going to share with you four myths about milk that I continue to hear from my patients’ parents. Myth #1: Don’t give milk to a child with a fever, the milk will curdle (or some other variant). Truth: As long as your child is not vomiting, milk is a perfectly acceptable fluid to give your febrile child. In fact it is superior to plain water if your child is refusing to eat, which is very typical of a child with a fever. Fevers take away appetites. So if your child stops eating while she is sick, at least she can drink some nutrition. Milk has energy and nutrition, which help fight infection (germs). Take milk, add a banana and a little honey (if your child is older than one year), and maybe some peanut butter for added protein, pour it into a blender, and make a nourishing milk shake for your febrile child. Children with fevers need extra hydration anyway. Even febrile infants need formula or breast milk, not plain water. The milk will not curdle or upset them in any way. If, on the other hand, your child is vomiting, then stick to clear fluids until her stomach settles. Myth #2: Don’t give children milk when they have a cold because the milk will give them more mucus. Truth: There is nothing mucus-inducing about milk. Milk will not make your child’s nose run thicker or make his chest more congested. Let your runny-nosed child have his milk! Yet my own mother cringes when I give my children milk when they have colds. Never mind my medical degree; my mom is simply passing on the wisdom of her mother which is that you should not give your child milk with a cold. Then again, my grandmother also believed that your body only digests vitamin C in the morning which is why you have to drink your orange juice at breakfast time. But that’s a myth I’ll tackle in the future. Myth #3: You can’t overdose a child on milk. Truth: Actually, while milk is healthy and provides necessary calcium and vitamin D, too much milk can be a bad thing. To get enough calcium from milk, your child’s body needs somewhere between 16 to 24 ounces of milk per day. Of course, if your child eats cheese, yogurt, and other calcium-containing foods, she does not need this much milk. New recommendations for healthy vitamin D requirements have been increased recently to 400 iu (international units) daily which translates into 32 ounces of milk daily. But we pediatricians know from experience that over 24 ounces of milk daily leads to iron deficiency anemia: calcium competes with iron absorption. You’re better off giving an over-the-counter vitamin such as Tri-Vi-Sol or letting older children chew a multivitamin that contains 400 iu of vitamin D. In addition to iron-deficiency anemia, drinking all that extra milk is bad for teeth (all milk contains sugar) and can also lead to obesity from excessive calories or can in fact lead to poor weight gain in children who are picky eaters to begin with: the milk fills them up too much for them to have any appetite left for food. Myth #4: Organic milk is healthier than non-organic milk. Truth: If you compare organic milk to non-organic milk, the nutrients on the label of the milk carton are the same. “But what about the growth hormones in milk,” you may wonder. First of all, cows may be supplemented with growth hormone, but their milk is not. In addition, let me explain about growth hormone. Some children are actually born without growth hormone, and other kids develop growth hormone deficiency because of kidney failure, or cancer treatment, or other medical problems. These children need supplemental growth hormone. Unfortunately for these kids, the only way that we have to give growth hormone to these kids is by injection (a shot) every day. Do you know why? Growth hormone gets digested in the stomach and is not active if a child eats/drinks it. So, even if non-organic milk contained growth hormone (which it doesn’t) then your child would have no effects of it anyway because their guts would break it down before it could act on their bodies. In summary, you can safely continue serving your children milk in sickness and in health, in moderation, at a lower cost than organic, every day. Agencies *********************************************** How much milk do you drink? Lillian Niyonzima Umutoniwase, a Kimironko resident Lillian Niyonzima Umutoniwase I would love to take it daily, but sometimes I find myself only having two glasses of milk per week because of my poor financial status. Gaston Kalisa, a university student Gaston Kalisa Milk is one of my favorite foods. As a student, sometimes getting time to go to a restaurant and wait for hours for the food is really inconveniencing. I instead just buy a pint of milk which serves as lunch. I love milk because it has all nutrients that are essential for one’s health. Philbert Mugisha, an engineer Philbert Mugisha Personally I am not a fun of milk and I rarely take it, especially the fresh one. On the other hand, I like sour milk. Taking a glass of milk after a meal has become part of my routine. According to my general knowledge about sour milk is that it eases digestion. Patrick Nitahabose, a nurse Patrick Nitahabose Daily, I take one glass of milk either in the morning or evening. Milk is ideal when one wants a good night sleep. It also contains nutrients that help in fighting malnutrition. I think it’s ideal for everyone to start including milk to their meals. Immaculate Dusingize, a receptionist Immaculate Dusingize I normally take milk at least four times in a week. This is because it’s easier to access compared to other foods. Since I stay alone, whenever I get home in the evening I just take milk and go to bed. Compiled by Lydia Atieno

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Nutrition: Are you taking enough milk?