Benefits of Bone Broth
It’s that time of year (or continues to be) when illnesses rear their ugly head. Runny noses, sore throats, and stomach upset are common. Lucky for us, the cool winter weather tempts us to make soup. An easy, go-to at our house is bone broth. Bone broth has many amazing healing properties including anti-inflammation, loosens mucus and phlegm, helps heal your gut, and more. It’s the perfect mix of amino acids, essential fatty acids, and vitamins...kinda like Mother Nature’s multivitamin chew. And studies have shown that when adding vegetables to your broth, it works synergistically, improving digestion and absorption. I use it as the base of many recipes, soups, and alternatives to water for sautés.
You can make bone broth with any bones, however, I made my most recent batch with turkey left over from Thanksgiving. After using all the meat you would like, place the bird in a pot or I like my slow cooker, and cover it with water. Throw in some celery, carrots, onions, and garlic cloves. You can leave the skins on too for added nutrients and immunity-boosting power! I let mine cook in the slow cooker for a minimum of 8 hours. The longer you cook it, the more goodies like collagen leach out of the bones. Strain well and it’s ready to use! Easy-peasy! I like to put mine in jars that can be used during the week, however you can freeze it to have it last longer.
So when my family starts to sniffle or have a scratchy throat, I like to make chicken noodle soup (or tonight it was turkey). I start with a hot pan, add a bit of butter or oil, more garlic, chopped onion, carrot, and celery and cook them till a bit translucent. Then I add my bone broth and seasoning of choice. I let this boil and add chopped-up chicken (or turkey). Then add cooked noodles of choice or you can even do rice for a gluten-free option. Turn the heat off and serve. It’s great on a cold night and to help ward off those runny noses!
Rennard, B O et al. “Chicken soup inhibits neutrophil chemotaxis in vitro.” Chest vol. 118,4 (2000): 1150-7. doi:10.1378/chest.118.4.1150
Mar-Solís, Laura M et al. “Analysis of the Anti-Inflammatory Capacity of Bone Broth in a Murine Model of Ulcerative Colitis.” Medicina (Kaunas, Lithuania) vol. 57,11 1138. 20 Oct. 2021, doi:10.3390/medicina57111138
Schuette, Kim. "Stock vs. Broth: Are You Confused?." Biodynamic Wellness (2012).
I am asked this question all the time at the clinic-- How do I improve my gut health?! What can I do to help improve my mood, lessen anxiety, or help my child's focus? If you have these questions too, check out my downloadable guide that will help you step-by-step to heal your gut.
Your stomach, or second brain, helps regulate your happy hormones. If you are dealing with stress, anxiety, depression, intestinal upsets, this protocol may help! This guide will help you remove, repair, reinoculate, and replenish your gut flora.
Everyone has heard the saying, 'trust your gut' or experienced 'butterflies in your stomach'. This is because your gut and brain are actually connected! The gut-brain axis is a real thing and the more we study the connection, the more we find out how important your stomach really is! The bidirectional realationship between gut and brain have been linked to anxiety, depression, ADHD, and more!
'Dysregulation of the microbiota–gut–brain axis has been actively revealed in the context of various psychiatric diseases such as neurodevelopmental disorders, schizophrenia, anxiety disorders, and depression,' states Current Psychiatry Reports.
Helping to heal your gut is essential for a good foundation to help with overall wellness and mental wellbeing. Life is like Jenga, constantly pulling and grabbing you in different directions. With a sturdy foundation you are more likely to stand strong and be more resilient to the pressure of the day. So, the long and short of it is, you ARE what you eat!
For more information check out these references:
Lee, Y., Kim, YK. Understanding the Connection Between the Gut–Brain Axis and Stress/Anxiety Disorders. Curr Psychiatry Rep 23, 22 (2021). https://doi.org/10.1007/s11920-021-01235-x
Jane A. Foster, Linda Rinaman, John F. Cryan,
Stress & the gut-brain axis: Regulation by the microbiome,
Neurobiology of Stress,
Volume 7, 2017, Pages 124-136
An area that I get a lot of questions about, and one that is becoming more and more prevalent with patients in the office, is blood sugar imbalance. This includes insulin resistance and pre-diabetes.
Hello! I'm Dillon Lambert, FNP-BC, a board certified family nurse practitioner. I live and practice in the Biggest Little City while raising a family. My interests include integrative medicine, nurse consulting. incorporating the outdoors into wellness planning, and hobby farming just to name a few!