Bone Broth (part 2)
How a bone broth fast specifically can benefit you:
1. Improves Digestive Functions
Bone broth is one of the best natural sources of collagen, a type of protein that’s needed to form tissue that makes up the lining of the GI tract. Collagen protects and soothes the lining of the digestive tract and can aid in healing leaky gut syndrome, IBS symptoms, Crohn’s disease, ulcerative colitis and acid reflux. It’s been shown that patients with IBD produce less collagen in their digestive systems. (5) Increased intakes are capable of helping strengthen and normalize mucus membranes in the GI lining, closing tiny junctures and stopping indigested food particles and chemicals from leaking out of the gut into the bloodstream.
When collagen breaks down, gelatin is formed, which is known to help people dealing with food allergies and sensitivities to foods, such as cows’ milk and gluten. Gelatin in bone broths contains “conditional” amino acids called arginine, glycine, glutamine and proline, which have certain anti-aging effects. (6) Gelatin and these amino acids found in collagen promote probiotic balance and growth, help break down proteins, decrease leaky gut syndrome and symptoms of autoimmune disorders, and much more.
2. Makes Your Skin Glow
Collagen helps form tissues found in skin that give it strength, smoothness, elasticity and youthful appearance. In fact, studies have found that higher intakes of collagen are associated with improvements in skin barrier functions, increased hydration and reductions in signs of aging on the skin, including wrinkles, fine lines and sagging. (7)
And although you likely won’t notice any improvements within just a few short days, higher collagen intake is also known to decrease the appearance of cellulite. Cellulite develops due to lack of connective tissue, which is made from collagen.
3. Supplies Important Minerals
Some fasts fail to provide some of the most important trace minerals that we need for ongoing energy, immunity, digestion and more. Because bone broth is made from animal bones and parts that are concentrated sources of numerous minerals, it provides essential nutrients, minerals and electrolytes, including calcium, phosphorous, magnesium, sodium, potassium, sulfate and fluoride. This can help prevent an electrolyte imbalance, dehydration that can occur during a fast, fatigue, brain fog, moodiness, and muscle spasms or weakness.
4. Helps Prevent Muscle Wasting
It’s possible during a fast to wind up losing some weight, which can really be due to muscle (and therefore strength) loss. Luckily during a bone broth fast, you still obtain amino acids, such as glycine and proline, that help prevent the breakdown of valuable protein tissue found in muscles. In fact, a bone broth fast might even help you withmuscle recovery, reduce joint pain (since collagen is known to fight symptoms of arthritis) and even relax tense muscles naturally. (8)
Glycine is an important amino acid for actually building muscle strength, ushering nutrients into cells to be used for energy, controlling blood sugar levels and even synthesizing human growth hormone. Because glycine plays a role in the process of gluconeogenesis, which takes place in the liver, it can provide cells with an energy source even when little calories or carbohydrates are being consumed. This, in turn, can help prevent sarcopenia, muscle wasting as we age.
5. Helps Detoxify the Liver and Digestive System
Consuming bone broth is an effective way to boost your supply of the antioxidant glutathione, one of the body’s most powerful detoxifying agents. Glycine is a precursor needed for the production of glutathione, which helps the liver flush out excess chemicals, stored hormones and other waste. (9) Other minerals, acids and electrolytes can also boost detoxification processes, including acetic acid (found in apple cider vinegar, which is often added to bone broth recipes), magnesium and sulfate.
6. Boosts Immunity
Bone broth fasts can increase beneficial bacteria living in the gut, which are highly correlated with stronger immunity (not to mention many other aspects of health, like hormonal balance and weight regulation). Good bacteria in the gut (often calledprobiotics) can actually turn on certain genes that help regulate inflammation and turn down numerous types of unwanted symptoms. Consuming bone broth along with fermented foods is one of the most ancient ways known to improve health overall.
7. Can Improve Sleep, Memory & Cognition
The amino acids found in bone broth act like inhibitory neurotransmitters for the production of chemicals and hormones that help us sleep, think clearly, stay motivated, remember information and make decisions. Higher intake of glycine, for example, has been found to help people who can’t sleep get better rest, lower symptoms of anxiety, improve mental performance and even enhance memory.
Bone broth is also a great way to obtain important electrolytes, including potassium, magnesium and sodium. These help sustain energy and are important for muscle, nerve, digestive and cognitive functions. Magnesium, for example, is known to help decrease headaches, restlessness, muscle spasms during sleep, muscle pains and digestive discomfort.