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Does eating dairy make you feel bloated and tired? This could be a sign of lactose intolerance or dairy sensitivity.

One of the most obvious signs of dairy allergy is adult acne. However, dairy can do more than trigger pimples. Research shows that a high intake of dairy products during childhood increases the risk of colorectal cancer during adulthood.

Does this mean everyone should eliminate dairy from their diet? Unless you’re eliminating dairy for ethical reasons, only those who are allergic to dairy need to avoid it. Just like gluten, dairy is mostly harmful to those who are allergic to it.

However, everyone who eats dairy should consume it in moderation. So below I’ll share tips on how to reduce your dairy intake or even cut it out completely from your diet.


Are you concerned that cutting out dairy will make you calcium deficient? Well, there’s no need to worry. You can get your calcium from plant sources.

In fact, you will get many other nutrients from plant-based calcium including magnesium, potassium, and vitamins C and K.

I’d like to remind you that simply consuming calcium is not enough. Your body needs enough vitamin D in order to absorb calcium.


Don’t assume that your diet is dairy-free just because you don’t eat cheese or milk. You may be surprised to find out that energy bars, soups, salad dressings, crackers, and flavored potato chips can contain dairy.

Reading labels will help you avoid these hidden dairy sources. Keep in mind that ingredients such as casein or whey protein are dairy products. A good way to spot hidden dairy is to look at the allergy warning under the ingredients. Companies in the U.S. are required by law to disclose milk ingredients.


The protein supplements industry is based around dairy products, which goes to show that dairy is a great source of protein, but you don’t need dairy to get adequate protein.

You do need to increase your protein intake after you cut out dairy. Get your protein from legumes, dairy-free yogurt, nuts and whole grains.


There are many cow milk alternatives nowadays, including: coconut milk, rice milk, almond milk and soy milk.

And the best part is most plant-based milk is fortified with all the nutrients found in cow milk including calcium, riboflavin, and potassium. Experts say that soy milk is the healthiest plant-based milk.


Don’t assume that dairy-free foods are healthier. Many of them can be highly processed and loaded with calories.

Eat dairy-free junk foods, like ice cream and cheese, in moderation. Even better, try these healthy vegan ice cream recipes.


Your sandwich can still taste great without topping it off with cheese. Use ripe avocado to make your sandwich tasty and get lots of nutrients at the same time.

Which tricks have you used to cut out dairy?

SOURCE: https://www.care2.com/greenliving/6-easy-ways-to-cut-out-dairy.html

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Practice Policy Update Regarding COVID-19

Dear Patients:

Our patients, employees and family are our top priority at Long Island Spine Specialists, P.C.

We ask you to not visit any of our locations if you have symptoms such as fever, sneezing, coughing and possible shortness of breath.

Please cancel your appointment and re-schedule once you are feeling better and are no longer suffering with symptoms.

Only non-symptomatic patients will be seen. No exceptions.

Accompanying family members – including children – are asked to remain in the waiting area and will not be allowed to enter the exam rooms.

During this time of high concern regarding the spread of COVID-19 (Coronavirus) we are taking extra precautions to maintain the highest possible standards of safety and cleanliness. Please be advised that we are carefully following recommendations from both the CDC and WHO and are here to help guide you through this time if needed.

Some steps we are taking to keeping safe:

  1. We know how important cleanliness is and always maintain the highest standards of cleanliness. To further offer you peace of mind, we have increased the frequency of the cleaning of our office.
  2. Rest assured that hand washing is strictly followed. Hand sanitizer is available to all staff and patients.
  3. Additionally, if you have recently traveled to a country with high rates of the coronavirus or have been on a cruise, please reschedule your visit for at least 14 days from your return date. We will gladly accommodate your needs to reschedule. At that time, a telehealth interface can be arranged if necessary.

Find up-to-date and accurate information on the Centers for Disease Control and Prevention (CDC) website and feel free to reach out with questions.

- Your team at Long Island Spine Specialists, P.C.

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Thank you very much for contacting Long Island Spine Specialists, P.C.

To best serve your individual needs, please choose from the following options:

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To learn more about Long Island Spine Specialists – and to discover how we can relieve your pain and help you find an improved quality of life – please contact our office today and schedule a consultation.

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