The Importance of Drinking Water for Bone Density in Perimenopause and Menopause

by | Jul 12, 2024 | Healthy Living & Longevity, Julia K Yoga & Healthy Living | 0 comments

Last weekend, I was on a group walking weekend in the South Downs, and I noticed that some of us hadn’t had enough water to drink during our 3 days walking of around 28-miles. This observation inspired me to write about the importance of drinking water, especially for women stepping into the second stage of their life: a “Second Spring” and beyond.

In Traditional Chinese Medicine (TCM), menopause is referred to as the ‘Second Spring’ in a woman’s life. It symbolizes a period of renewal of energy and opportunities, marking the transition from fertility and reproduction to focusing on self-care and nurturing. In Chinese culture, there is a deep reverence for aging, celebrating the wisdom, innate confidence, and life experience that come with it.

As women transition through perimenopause and menopause, maintaining bone health becomes increasingly important. One simple yet powerful habit that can support bone density during this stage of life is drinking adequate amounts of water.

Water is essential for overall health, and its role in maintaining bone density should not be overlooked. Bones are made up of about 25% water. This hydration helps maintain the bone matrix and supports the transport of essential nutrients and minerals that are crucial for bone strength and density. For perimenopausal and menopausal women, hydration is especially important due to hormonal changes that can affect bone health.

The Importance of Drinking Water for Bone Density in Perimenopause and Menopause

During perimenopause and menopause, the body experiences a decline in estrogen levels, which can lead to a decrease in bone density. Estrogen plays a critical role in maintaining bone mass by inhibiting bone resorption and promoting bone formation. As estrogen levels drop, the balance shifts towards greater bone resorption, leading to a loss of bone density. This makes women more susceptible to osteoporosis and fractures.

Staying well-hydrated helps to optimise the function of cells involved in bone formation and maintenance. Proper hydration aids in the absorption and transport of calcium and other vital minerals, ensuring that bones remain strong and less susceptible to fractures. Calcium is a key component of bone tissue, and its proper absorption is essential for maintaining bone density. Water facilitates the efficient transport of calcium from the digestive system to the bones, where it can be incorporated into the bone matrix.

Moreover, water plays a critical role in joint lubrication and muscle function, which can indirectly benefit bone health by supporting overall mobility and reducing the risk of falls and injuries. Hydrated joints are better cushioned and can move more smoothly, reducing the strain on bones and preventing injuries. For women experiencing menopause-related symptoms like hot flashes and night sweats, which can increase fluid loss, it’s even more crucial to replenish with water to maintain hydration levels.

Dehydration can also lead to a reduction in blood volume, which can impair the delivery of nutrients to bone tissues. When the body is dehydrated, it prioritizes essential functions like maintaining blood pressure and temperature regulation, often at the expense of less immediate needs like bone health. By ensuring adequate hydration, women can help maintain an optimal environment for bone health, supporting the constant process of bone remodeling that occurs throughout life.

Health Benefits Drinking Water

In addition to supporting bone density, proper hydration has a range of other health benefits that are particularly important during menopause. Water helps regulate body temperature, supports metabolic processes, and can aid in weight management by promoting a feeling of fullness. Hydration also supports healthy skin, which can be a concern for women experiencing changes in skin elasticity and moisture levels during menopause.

Water also plays a crucial role in aiding digestion and the removal of waste from the body. Adequate hydration helps maintain a healthy digestive system by preventing constipation and promoting regular bowel movements. It also supports kidney function, helping to filter and eliminate toxins and waste products from the blood through urine. This detoxification process is essential for overall health and can help prevent urinary tract infections, which can be more common during menopause.

Furthermore, staying hydrated can help reduce the severity of some common menopausal symptoms. Drinking enough water can alleviate headaches, reduce fatigue, and improve concentration. It can also help manage bloating and water retention, which some women experience during this time.

It’s important to listen to your body’s signals of thirst and aim to drink water consistently throughout the day rather than waiting until you feel thirsty, as thirst can be a sign that you are already dehydrated. Carrying a water bottle, setting reminders to drink water, and infusing water with fruits or herbs to enhance its flavor are practical tips to help maintain adequate hydration.

Incorporating a consistent habit of drinking water throughout the day can be effective strategy – at any age. Aim for at least 8 glasses of water daily, and consider increasing intake if you are active or experiencing symptoms that lead to increased fluid loss. Drinking water-rich foods, such as fruits and vegetables, can also contribute to overall hydration and provide additional nutrients beneficial for bone health.

Maintaining hydration levels can contribute to overall longevity and well-being

Research has shown that maintaining hydration levels can contribute to overall longevity and well-being. Well-hydrated individuals often appear healthier and may experience fewer chronic conditions associated with aging. By prioritizing hydration, women can take an active step towards preserving bone density and supporting overall health during their “Second Spring.” This simple habit can have far-reaching benefits, helping to mitigate some of the challenges associated with this life stage and promoting long-term well-being.

This addition emphasizes the broader health benefits of hydration, beyond bone health, and ties it into the concept of longevity and well-being during the “Second Spring” of life.

So, keep drinking water to feel full of vitality and embrace the new opportunities that this phase of life brings.

Have a glass of water ( filtered preferably ) now.

With love and water,

Julia

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