Your Body of Water

Written by Susan Brady

Yesterday, I took the opportunity to clean up and organize my office a bit.  I ran across one of the very first books I read while starting out on my wellness journey back in the early ’90’s:  Your Body’s Many Cries For Water written by F. Batmanghelidj, MD.  It reminded me how such a simple thing like water can have such a profound effect on our health.

Sixty percent of the adult human body is made up of water and it is essential for the optimal function of every cell, tissue and system in the body.  Yet, despite knowing how critical water is for human health, statistics show that almost half of American adults do not drink enough water on a daily basis.  Chronic dehydration can affect the body in many ways…including hindering our immune system.

How water affects your body and your health:

1. Water is a natural immunity booster.  Your body’s immune system uses the lymphatic system to circulate immune cells around the body while also removing wastes and toxins.  Your body relies on water to produce lymph.  Interestingly, the word lymph is derived from the Latin word lympha, meaning “water.”  Without adequate lymph, your white blood cells and other immune cells would not be able to travel throughout the body to defend against foreign invaders.  It also helps to boost immune function by getting rid of toxins.

2.  55% of your blood volume is water.  Blood is your waterway in which oxygen, nutrients, and hormones travel around your body and get delivered to your cells.  Dehydration can result in a decrease in blood volume and impede the transport of these vital elements throughout the body.  Blood is also responsible for toxin removal as well.

3.  Your brain gets a boost from water.  It has been shown that even mild dehydration can lead to a significant impairment in cognitive functions like alertness, concentration and short-term memory.  It appears that brain tissue fluid decreases with dehydration, resulting in reduced brain volume and cell function.  Water is also necessary for the brain to produce hormones and neurotransmitters, including melatonin.  If you remember back to an earlier blog post, melatonin is not only important for sleep, but also for immune function.

4.  Water is a key component of digestion.  It is needed to produce the digestive enzymes required to break down our food and ensure proper absorption of nutrients. Water also keeps waste products moving through the intestines.  If you don’t have enough water in your body, water is reabsorbed from the colon leading to constipation.

5. Water is necessary to generate energy.  Water is the medium for most chemical reactions in the body, especially reactions required for normal metabolism.  Metabolism is the process by which food is converted to energy to run all cellular processes.  Without adequate water, metabolic functions slow down which can result in a loss of energy.

For all these reasons, plus many more, it is important to make sure you are drinking enough water!  Dehydration can quickly sneak up on you.  In fact, by the time you are thirsty, you are probably already dehydrated.

So how much water do you need to keep your body well hydrated?

My general recommendation is 1/2 your body weight in ounces of water a day.  So for a 130 lb person that would be 65 ounces of water a day.   If you exercise and sweat a lot, you may need even more.  Getting this much water every day can seem like a daunting task, so I have included some fun tips for getting more water into your day.

Click here to Add Some Excitement to Your Water!

Susan Brady
is a Physical Therapist,
Nutrition Consultant and
Doctor of Integrative Medicine.
She has been treating women with osteoporosis for over 30 years and is dedicated to helping people achieve
lasting good health and vitality.

Want to learn more about how you can improve your bone health? Contact me for a free 15 minute phone consult to learn more about the BONES Method™ and how it can help you achieve strong, healthy bones for life!

Alkaline Based Diet

While providing rehabilitation after my two hip surgeries, Susan also educated me in the importance of proper nutrition for strengthening my bones and improving my bone density. She encouraged me to eat an alkaline-based diet and to eliminate the junk food I was so fond of. Not only did I heal quickly, but also the doctors were amazed by the rapid bone growth as noted on my x-rays. I continue to include chia and pumpkin seeds in my diet, as well as other foods that are alkaline based. I honestly have Susan to thank for this complete transformation in my diet which has allowed me to go back to wearing heels which I thought I would never be able to do again. Nutrition matters — I am a perfect example of good bones from good food! ~R.G.

Surgery Rehabilitation

While providing rehabilitation after my two hip surgeries, Susan also educated me in the importance of proper nutrition for strengthening my bones and improving my bone density. She encouraged me to eat an alkaline-based diet and to eliminate the junk food I was so fond of. Not only did I heal quickly, but also the doctors were amazed by the rapid bone growth as noted on my x-rays. I continue to include chia and pumpkin seeds in my diet, as well as other foods that are alkaline based. I honestly have Susan to thank for this complete transformation in my diet which has allowed me to go back to wearing heels which I thought I would never be able to do again. Nutrition matters. I am a perfect example of good bones from good food!” ~R.G.

Goodbye Osteoporosis!

Guess who no longer has osteoporosis in her spine?? DEXA says now -2.4 osteopenia where was -3.2 before. HUGE improvement. No medication, just exercise and nutrition. I still have a ways to go with my hips and femoral neck, but this is really great news for me! ~D.S. 

Osteoporosis Nutrition

After being diagnosed with osteoporosis, I began sifting through all the information available on nutrition and osteoporosis, but it was confusing and time consuming. Even though I thought my diet was good, Susan gave me advice on how to make it even better! I benefited very much from Susan’s nutritional advice and guidance for safe and effective exercises. My recent bone scan showed improvements in both my hip and my spine, so I am encouraged that all the changes that I have made are working! ~ M.R.

Proper Exercise and Nutrition

“Susan Brady is very knowledgeable about osteoporosis. In 2016, I was diagnosed with osteoporosis in my lower back. Through proper exercise and nutrition, Susan was able to guide me towards a regimen that would in turn almost reverse my symptoms. Because of her method, I have been able to curb my bone loss, gain strength, and improve my overall health. I feel that I am on the road to a happier, healthier lifestyle thanks to Susan.”~ B.L.

Prescription Holiday

Initially, I went to Susan Brady because my family doctor told me to take a holiday from the prescription bone density medicine that I had been taking it for many years. I avoid dairy since I am lactose intolerant and sensitive to dairy protein. I was confident that Susan could recommend a superior quality calcium, balanced with other supplements that would help provide the nutrients I needed for bone health. In addition to recommendations for supplements, she has evaluated my diet and my exercise regimen, making suggestions as needed. With guidance from Susan I have been able to maintain bone health without additional bone density medicine for several years now. ~K.N.

Susan modeling Weighted Vest

Is Walking Enough to Build Bones? Consider adding a Weighted Vest.

My favorite weight vest is through a company called Challenge Weighted Workoutwear.  It meets all of the criteria for what to look for in a weight vest and is very comfortable to wear.

Check out the weighted vests on their website: Weighted Vests.

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