According to the Statistical Office of the Republic of Slovenia, on average, each European consumes around 240 liters of milk and dairy products per year, which is more than a liter per day. However, more and more people today are choosing to completely give up milk. Why?

Some do it because they have digestive issues. Others because they heard that dairy products are not the best for the skin. Third, due to ethical reasons or concern for the environment. So, what really happens if you decide to say no to milk? You will feel changes surprisingly quickly – within a few days to a few weeks.

Fewer pimples and clearer skin

If you have acne or oily skin issues, dairy products may partially be to blame. Milk naturally contains testosterone - a hormone that can accelerate the sebaceous glands' activity, resulting in more oil on the skin. And more oil means more pimples.

The American Academy of Dermatology warned in 2010 about the connection between consuming skim milk and a higher likelihood of developing acne. In 2018, a study published in the Journal of the American Academy of Dermatology showed that teenagers who drank milk daily had a 44% higher chance of moderate to severe acne. When you eliminate milk, most people see a significant improvement in their skin within 2 to 4 weeks.

Better digestion and less bloating

Many people - experts estimate around 65% of the global population - have difficulty digesting lactose, milk sugar. This condition is called lactose intolerance, which means the body doesn't produce enough lactase enzyme to break down that lactose. The consequences? Bloating, gas, diarrhea, cramps, or feeling of a heavy stomach.

In Slovenia, there are fewer such people, around 20–25%, but the numbers are increasing. If you give up milk, you will likely notice within a few days that you feel lighter, less bloated, can concentrate better, and no longer experience post-meal discomfort like before.

Possibly more protected against certain types of cancer

This area is still the subject of research, but there are several studies showing a connection between high milk intake and certain types of cancer. A 2004 Swedish study published in the American Journal of Clinical Nutrition revealed that women who drink more than one cup of milk per day have twice the risk of ovarian cancer compared to those who drink it rarely.

Galactose - a simple sugar formed during lactose breakdown - is believed to be responsible for triggering oxidative stress (which means harmful molecules, namely free radicals, form in the body) and inflammation. Chronic inflammation is linked to increased risk of cancer, heart disease, Alzheimer's, and other modern illnesses.

Might you live longer?

Now imagine this: you stop drinking milk - and live longer? That's what a 2014 study published in the prestigious British Medical Journal (BMJ) found. Scientists followed over 100,000 people in Sweden for 20 years and discovered that those who drank three or more glasses of milk per day had a 15% higher risk of premature death compared to those who drank milk less frequently or not at all. The reason? Again, galactose, which is believed to initiate premature aging processes in the body.

Professor Karl Michaelsson, one of the lead authors of this study, even stated: "Existing evidence suggests that a lot of milk is not necessarily synonymous with better health - in some cases, it's quite the opposite."

What about bones? Does milk really protect against fractures?

You probably grew up hearing that milk is essential for strong bones. But today, we know the story isn't that simple. Although milk contains a lot of calcium, research has shown that doesn't necessarily mean fewer fractures.

The same Swedish study also showed that people who consumed a lot of milk had more fractures than those who didn't. The body apparently doesn't utilize calcium from milk as effectively as we long believed. It's more beneficial to consume dark leafy greens (e.g., kale, spinach), almonds, chia seeds, sardines with soft bones, and soy, as these calcium sources do not trigger inflammation in the body.

Positive surprise: fewer joint pains

Some people - especially those with mild autoimmune issues or sensitive immune systems - may experience an inflammatory response triggered by dairy products. This means the immune system starts fighting against something that's not dangerous, but the body perceives it as an invader. Inflammation can cause joint pains, fatigue, headaches, and even mood disorders.

Many people who have eliminated dairy products from their diet report that their knee, back, and wrist pains significantly decreased within 2 to 3 weeks.

What about substitutes? Is almond milk really better?

Nowadays, we have a wide array of plant-based substitutes: almond, oat, rice, coconut, soy milk. But beware - not all substitutes are equal. Some contain a lot of sugar, while others have very few nutrients. If opting for plant milk, look for those labeled without added sugar, enriched with calcium, vitamin D, and vitamin B12.

Almond milk, for example, has very few calories (around 30–50 calories per cup), but also low protein content. Soy milk is closest to cow's milk in protein content (around 7 grams per cup) and is a good substitute. Oat milk is currently the most popular and has a mild, creamy taste.

Is it worth it?

In summary: giving up dairy products brings more benefits than drawbacks - but only if you balance your diet with other quality nutrient sources. Once you eliminate milk, you can expect clearer skin, better digestion, less inflammation, perhaps even improved mood, and a lower risk of certain chronic diseases. And all this without drastic diets.

Ultimately, the decision is yours. But if you are already considering giving up or significantly reducing milk and dairy products, know that you are not alone - and science in this field has provided quite clear answers.