Lactose intolerance is a lifetime commitment, and it imposes many specific habits and lifestyle changes in a long run. To keep their symptoms under control, patients have to adjust their lifestyle according to their dietary limitations, but neither the food or the health issue have to become a preoccupation. Some adjustments are easily implemented into everyday life, but they raise the quality of life significantly. Here are some tips and advice on how to cope with lactose intolerance efficiently without allowing your issue to take over your life.
Get to know your enemy
Though you’ll probably get familiar with this health issue in a tough way, via your symptoms, having a thorough discussion with your doctor and nutritionist can help a lot. You’ll get all the information and directions about potential health risks, possible worsening of the symptoms and how to avoid them. At the same time, hacking the mechanism of lactose intolerance and dodging it successfully with adequate strategy might take some time, but once you get familiar with the way your body works, you’ll be capable of controlling it. Keeping a diary is a good method. Write down your symptoms, their fluctuations, and the food you’re eating. This will enable you to compare the effect of certain food and your body’s reactions to it and to adjust your definitive diet according to it.
Take care of Ca and D supplies
People with lactose intolerance tend to lack calcium and D vitamin due to avoiding dairy products rich in these substances. Thus, you should turn to alternative methods of boosting your supplies of these nutrients through some other food. Calcium deficiency can be prevented by increased intake of certain fish, such as salmon and sardines. Also, almonds and white beans are rich in calcium. Spinach and cooked kale are excellent calcium sources among green vegetables, but not all green vegetable is and option, due to oxalic acid and its interfering with the absorption of calcium. Soy beverage and various fortified juices should also be at your menu. Aside from spending more time in the sun, D vitamin supplies can be boosted with canned or cooked fish, such as salmon, trout, and tuna. Both of these elements can be provided in the form of artificial supplements.
Dairy products are not completely banned
On the contrary. Most people with lactose intolerance report better tolerance when taking milk and milky products in smaller quantities. ½ cup of milk occasionally, yogurt, hard cheeses or alternative lactose – free milk are allowed, even welcome to substitute fulltime diary diet. The actual amount the patient will tolerate varies among patients, so you’ll probably have to test it by experimenting.
Lactose intolerance happens due to complete or partial deficiency of digestive enzymes necessary for breaking down the lactose. If your dietary adjustments fail to reduce your symptoms enough, you can always add artificial enzyme supplements to your meals. These products are available in every drugstore, and their main role is to compensate your natural enzyme deficiency.