Most adults, in developed countries at least, have heard of osteoporosis, and know that it is quite a common disease that weakens one’s bones. Unfortunately most people also think that osteoporosis is a disease that only affects old people; this is not true!
Osteoporosis literally means “porous bones” and is characterised by low bone mass and structural deterioration of bone tissue. Women are more likely to develop osteopenia and osteoporosis, because they have a lower peak bone density; losses of bone mass increase as hormonal changes occur during menopause.
Osteopenia is when one’s bone density is lower than normal peak density but not low enough to be classified as osteoporosis. It is an early sign of bone loss and/or mineral density insufficiency. Osteopenia can be detected by undergoing a bone density test.
Osteopenia and osteoporosis can occur in any individual, irrespective of age or gender. The exact cause of osteopenia and osteoporosis is unknown, but it is a disease that develops through life, which may be why it is seen as a disease that only affects the aged.
The body constantly breaks down and rebuilds bone, building more than it breaks down as one grows. Peak bone mass generally occurs around one’s 30s; thereafter the remodelling process slows down over the years, resulting in a decrease in the amount of bone in the body.
The pivotal Link between Dehydration and Osteoporosis
A study published in the Journal of Applied Physiology found that dehydration or hypo hydration by a mere 2.5% and -5.0% of body mass “…strongly increased cortisol, epinephrine, and nor epinephrine, the primary stress hormones.â€
[Source: Journal of Applied Physiology]
The body is made up of 70% water, and every organ in the body needs water to function the right way. This means that even mild dehydration (the loss of less than 5% of body fluids) triggers biochemical changes in the body that are akin to the body’s response to stress, which is to produce cortisol, aka the “fight or flight†response. This accelerates bone loss.
Drink Water for Osteoporosis
Drinking water is critical for good health, as the fluid balance in the body must be maintained at all times. Drinking water helps the body to stay fully hydrated, which is turn helps with:
- Digestion:Drinking water regularly helps the required nutrients to be efficiently distributed throughout the body
- Joint Pain:Drinking water and keeping the body hydrated helps to keep the joints lubricated and free of toxins that would otherwise accumulate and create inflammation and pain in joints
- Oxygenation:Drinking water to ensure adequate hydration ensures that crucial oxygen is carried throughout the body
- Weight Loss:Drinking water before meals acts as a natural appetite suppressant thereby making you eat less
- Youthful Appearance:Drinking water regularly and keeping the body’s fluids balanced keeps the skin hydrated and cells plump, giving you a more youthful appearance
Drinking water regularly will keep you hydrated, which will prevent bone loss amongst other problems such as headaches, dry mouth, constipation, feeling lightheaded or dizzy, thirst, fatigue, muscle cramps or spasms, heart palpitations, kidney stones, constipation, migraines, ulcers, and decreased urine output.
Tap water often contains toxins that are not good for the body, including fluoride, which is really bad for bones. Distilled water is an excellent choice, but if that is not available then water purified by reverse osmosis is also a very good option.
Fluoride in your drinking water can increase the risk of bone fractures by 20-40%, and it can also contribute to abnormal bone growth. Unfortunately, many governments disregards the warning about fluoride in the water, so it is best that you ensure that your drinking water does not contain fluoride by employing one of the following methods:
- Calcium: Calcium is the best nutrient to avoid osteoporosis. Calcium is also found in broccoli, leafy green vegetables such as spinach, kale, beet and turnip greens; almonds, beans, figs, yoghurt, non-fat milk, snow peas, and cottage cheese
- Water Filter: Invest in a water filter that uses the reverse osmosis method of removing the fluoride
- Sugary Carbonated Soft Drinks: Avoid them! Sugar depletes calcium so drinking soft drinks is harming your health in many ways. These drinks also contain phosphorous, which expedites calcium loss. The same goes for antacids which also make you lose calcium.
- Magnesium: Osteoporosis may be more to do with a magnesium deficiency than a calcium deficiency, so eat leafy green vegetables, nuts (especially almonds), beans, bananas whole grains, wheat bran, and apricots.
Invest in an office water cooler and a home water cooler to ensure that you are drinking enough refreshing, pure, chilled water to ensure that you remain hydrated at all times – your bones will thank you!
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