Raw milk, long debated as healthier and nutritious than pasteurized milk by enthusiasts but strongly cautioned against by health practitioners, is now a hot topic in health and wellness circles with the increasing popularity of "natural" and "unprocessed" foods. The dangers surrounding raw milk have been brought to the forefront with the outbreak of H5N1 bird flu, highlighting the risk of contamination in raw milk supplies. All about raw milk, its risks, and the latest science.

What Is Raw Milk?

Raw milk is unpasteurized milk taken directly from cows, goats, or other similar animals. Unpasteurized milk does not go through the heat treatment process meant to destroy harmful pathogens and bacteria. Raw milk proponents say that pasteurization kills nutrients and enzymes. And that might be one false claim after another, as science continues to disprove it.

According to Dr. Meghan Davis of Johns Hopkins Bloomberg School of Public Health, pasteurization does not significantly alter the concentration of minerals or the quality of proteins in milk. In fact, it's a critical step to ensure food safety, particularly for animal-derived products prone to contamination.

Wellness influencers have in recent times advocated for raw milk as the "clean" and "natural" alternative to commercial milk distributed in stores, using claims from improved digestion to the stimulation of the immune system. However, these claims are not scientifically proven. Although raw milk contains antibodies, the amounts are too small to be worth anything for health.

Health Risks of Drinking Raw Milk

Raw milk consumption poses immense risks. It can become contaminated in two major ways:

1. Internal Contamination: Pathogens such as E. coli, Salmonella, and Campylobacter can seep into milk through infected animals.

2. External Contamination: Polluted water, dirt, manure, and contaminated equipment introduce harmful microorganisms.

The infections acquired from raw milk include diarrhea, stomach cramps, nausea, and fever, and severe effects can be experienced by infants, the elderly, pregnant women, and even immunocompromised people. Some other rare but serious diseases like hemolytic uremic syndrome, which may bring about renal failure or stroke, have also been associated with raw milk.

Bird Flu Impact on Raw Milk Safety

Raw milk has become a focal point of the latest bird flu outbreak as preliminary genetic analysis indicates the H5N1 virus, which causes avian flu, may have begun infecting cattle earlier than thought. And the CDC says viral particles have been found in raw milk, which adds one more risk to consuming unpasteurized dairy.

A notable case was with sick and dead cats on a Texas dairy farm that resulted from ingesting unpasteurized milk from infected cows. This presents how unpasteurized milk can be a vector for transmitting diseases.

Legal Status of Unpasteurized Milk

To reduce the risk, the FDA prohibited the interstate sale of unpasteurized milk in the United States. Different states, however, have their respective regulations on this matter:

- 20 states completely banned the sale of unpasteurized milk.

- 30 states allow raw milk sales under specified conditions.

Although these laws exist for protection of public health, many consumers are not even aware of the dangers associated with their consumption.

Why Pasteurization Is Important

Pasteurization destroys harmful bacteria without affecting the nutritional content of milk. Several studies in *Nutrition Today* report that pasteurization does not change the nutrient profile of milk. Pasteurized milk is free from pathogens and, therefore, also a safer alternative for all consumers, especially vulnerable ones.

Myths About Raw Milk Products

It's not just raw milk that's hazardous. Cheese, yogurt, and ice cream with unpasteurized milk carry the same dangers. To anyone tempted by the supposed health value of raw dairy, experts say in one voice: stick to pasteurized, and avoid illnesses like bird flu or salmonella infection.

Should You Drink Raw Milk?

Health organizations, including the FDA, CDC, and American Academy of Pediatrics, strongly advise against consuming raw milk. Beyond the personal health risks, drinking raw milk can also endanger others by increasing the spread of harmful bacteria and viruses.

The emergence of H5N1 in cattle and its link to raw milk calls the world to wake up to better preparedness. Like COVID-19, bird flu has demonstrated vulnerabilities in our food safety systems. The presence of avian flu in raw milk underscores the imperative for strict rules, public education, and investments in the prevention of these diseases.

Could this outbreak push governments and health organizations to step up surveillance and vaccination efforts against zoonotic diseases? The lessons learned from COVID-19 suggest a coordinated approach is essential to prevent future pandemics.

On the other hand, raw milk is far riskier and has far fewer benefits than its apparent healthy, "natural" choice. From bacterial contamination to the allowance of viruses like H5N1, there is evidence that is clear: pasteurization cannot be wished away. As we face new health challenges, it will be science over trends that safeguard public health.

People are switching from weightlifting and training in the gym to real world strength training.

By strengthening multiple muscle groups at once, it enhances balance, posture, and overall physical efficiency. And one of the best ways to do this is by adopting the farmer's walk

What Is Farmer’s Walk?

Here’s Why Farmer’s Walk Has Gained Popularity:

1. Builds Body strength

Meanwhile, the legs including the quadriceps and hamstrings support the lower body’s endurance.

2. Improves Balance And Posture

Overall, this exercise also regulates spinal and musculoskeletal health.

3. Supports Recovery

It can rebuild strength and stabilize mobility without exceeding tissue healing thresholds.

4. Time Efficient

It can help build strength, improve balance, and boost endurance all at the same time by ensuing coordination among different muscles of the body, making it useful for physical therapy and everyday fitness.

5. Proper Diet and Care It is crucial to fuel your body and make it ready for such a comprehensive exercise.

Proteins such as legumes, tofu and supplements support muscle repair and growth making them an excellent source.

Hydration is the key factor that prevents fatigue and muscle cramps.

Before any extensive workout, warm up thoroughly with light cardio or stretching for about 15-20 minutes.

Chia seeds are everywhere right now, in detox waters, overnight puddings and gut health reels. Most people know the basics: they are rich in fiber and should always be soaked before eating. But a common question keeps popping up. Is mixing chia seeds into water enough, or is there a better way to actually help your gut?

According to Dr Joseph Salhab, a Florida-based gastroenterologist who regularly shares digestion tips online, the answer lies not just in soaking chia seeds, but in what you pair them with.

Chia seeds with water: Simple but limited

Dr Salhab explains that chia seeds stirred into water do deliver benefits, especially for people trying to increase fibre intake or stay hydrated. “When you put chia seeds in plain water, you're mostly just getting fiber and hydration, which is good,” he says.

The soluble fiber in chia seeds absorbs water and forms a gel-like texture, which can help soften stools and support regular bowel movements. For someone who struggles to meet daily fiber goals, chia water can be an easy add-on to the routine.

However, Dr Salhab points out that while this method is helpful, it does not fully tap into the gut-health potential of chia seeds.

Why yoghurt changes the game

According to the gastroenterologist, pairing chia seeds with yoghurt turns a basic fiber drink into what he calls a “gut health powerhouse.” The reason lies in how prebiotics and probiotics work together inside the body.

Chia seeds are rich in prebiotic fiber, which feeds the beneficial bacteria already living in the gut. Yoghurt, on the other hand, contains live probiotic cultures, which are the good bacteria themselves. When combined, they create a powerful synergy.

“Pairing chia seeds with yoghurt makes it a gut health powerhouse,” Dr Salhab explains. “The fiber in chia seeds acts like food for the gut bacteria, and when you're adding yoghurt, you're bringing in probiotics. So together, it's the prebiotics plus the probiotics.”

Read: Superfood Chia Seeds Can Also Be Risky For Some, Know Who They Are

Supporting the gut lining and reducing inflammation

Dr Salhab adds that this combination helps the gut bacteria produce more short-chain fatty acids, especially butyrate. These compounds play a crucial role in maintaining gut lining strength and lowering inflammation.

“These short-chain fatty acids like butyrate help reduce inflammation and keep your gut lining strong,” he says. This is particularly important for people dealing with bloating, sluggish digestion, or gut sensitivity.

Added protein and healthy fats

Another advantage of adding yoghurt is nutritional balance. While chia seeds offer fiber and omega-3 fats, yoghurt contributes protein and additional healthy fats that help keep you fuller for longer.

“Yoghurt also adds protein and healthy fats,” Dr Salhab notes, making the chia-yoghurt combo more satisfying than chia water alone, especially as a breakfast or mid-day snack.

Also Read: AI-generated Videos of Chia Seeds Have Got Doctors Concerned About Its Use

Potential protection for colon health

Dr Salhab also highlights research linking regular yoghurt consumption to a lower risk of colon cancer. When fiber-rich foods like chia seeds are added, the protective effect may increase.

“We know that people who eat more yoghurt typically have a lower risk of colon cancer,” he explains. “And now that you're adding in more fiber, it's just another thing that can help protect your colon.”

Note: This information is based on a user generated content, available publicly. Health and Me does not promote any information shared on social media as a substitute for medical consultation. Please seek guidance from your nutritionist/dietitian and GP before making any changes in your diet.

In modern days, people are choosing vegan alternatives for sources of protein rather than dairy products.

Paneer and tofu are both foods sold in white blocks that can be added to dishes spanning many Asian cuisines. The production of both foods involves curdling and pressing. Each has a mild taste on its own yet absorbs the flavours of its marinades.

Paneer is made by curdling hot milk with an acidic substance like lemon juice, vinegar, or curd, whereas tofu is made from soy and does not contain animal-based ingredients.

However, scientists say tofu is a superior, lower-calorie, and cholesterol-free alternative to paneer for weight management, offering 75 percent less fat and higher iron.

Here is why:

Heart Health

Coronary artery disease, which is caused by plaque build-up up and inflammation in the blood vessels, is one of the leading causes of heart attacks and strokes in the country. However, eating tofu can reduce chances of developing coronary artery disease.

Unlike other dairy sources of protein, tofu is low in saturated fat and significantly lowers the risk of bad cholesterol, which is a leading factor for heart problems.

Prevents Chronic Diseases

It contains antioxidants that prevent cells from damage that can lead to cancer. Research suggests that regular intake may reduce chances of breast, prostate and colon cancer.

Maintains Bone Health

Isoflavones in tofu may reduce bone breakdown, particularly in postmenopausal women who are more prone to osteoporosis.

Rich In Nutrients A detailed nutrient comparison reveals that 100 grams of tofu has only about 70–80 calories and around eight grams of protein. Paneer, in comparison, has roughly 265–300 calories and 12–15 grams of saturated fat per 100 grams.

Vegan Alternative Tofu is a lighter, plant-based alternative suitable for those seeking better heart health, weight control, or a vegan diet.

Being dairy-free, it is suitable for vegans, lactose-intolerant individuals, and those who avoid animal-based foods for ethical, health, or religious reasons.

Diverse Dishes