Bone Broth Benefits for Joint Pain, Gut Health and More! - Burn Boot Camp


Bone Broth Benefits for Joint Pain, Gut Health and More!

November 29, 2018

If you struggle with bloating, food sensitivities, a thyroid condition, fatigue, joint pain, headaches, skin issues, digestive problems and weight gain, you may want to consider incorporating bone broth into your diet. It contains many powerful nutrients and minerals that have been shown to be extremely healing to the body. Bone broth has gained popularity through healing the gut lining and improving overall gut health, but it also helps boost metabolism and the immune system, increase weight loss, detox the body, reduce the appearance of cellulite and promote healthy skin and hair.

What is bone broth?

Bone broth is made by simmering animal bones, with or without the meat, in water for an extended period of time, usually 18 hours or more. It is typically made from pork, beef, veal, turkey, lamb, bison, buffalo, venison, chicken or fish bones. Bone broth differs from stock due to its longer cook time, allowing it to absorb more nutrients. Stock is generally cooked somewhere between 4 and 6 hours.

Why is bone broth so healthy?

High in protein and low in calories and carbohydrates

Including bone broth in your diet is a simple way to increase your protein intake without over-consuming calories or carbohydrates. One cup of bone broth contains 10 grams of protein and only 40 calories and .5 grams of carbohydrates.

Collagen

Bone broth contains collagen, which is the most common protein found in your body and provides strength and elasticity to your skin, bones, muscles, tissues and tendons. As you age, your production of collagen decreases, which explains why your skin can become wrinkled and look “saggy” and why your bones and joints grow weaker. Consuming more collagen through bone broth can provide amazing anti-aging benefits, like tightening of the skin and a reduction in the appearance of cellulite, stretch marks and wrinkles. Another benefit of the collagen in bone broth is assisting in building lean muscle mass through boosting the production of amino acids in your body, helping your muscles repair and grow faster. It also helps decrease joint pain by reducing inflammation.

Amino acids

Bone broth has a high amino acid profile, but more importantly it contains all four of the conditional amino acids: proline, arginine, glycine and glutamine. Conditional amino acids are those that your body is capable of producing on its own, but does not produce as well when you are under lots of stress. According to Dr. Axe, a well-known health and wellness doctor, these conditional amino acids provide you with incredible health benefits:

  • – Proline rebuilds cartilage, heals joints, reduces the appearance of cellulite and improves gut health.
  • – Arginine boosts growth hormones, improves the immune system and helps detox the body.
  • – Glycine prevents muscle breakdown, helps detox the body and improves sleep and memory.
  • – Glutamine protects the gut lining, which improves gut health, boosts metabolism and increases muscle growth.

Electrolytes and other essential minerals

Bone broth contains the electrolytes sodium, potassium and magnesium, which are crucial for a variety of bodily functions. Electrolytes help to control nerve and muscle function, keep the body hydrated, balance the body’s pH levels as well as blood pressure, and rebuild damaged tissue, especially muscle tissue damaged during workouts. Electrolytes are primarily lost through sweat during exercise. Drinking bone broth is an easy way to rebalance your electrolyte levels. Bone broth also contains other essential minerals, including copper, iron, manganese, phosphorus, sodium and zinc.

How much bone broth should you drink?

The simple answer is: as much as you can! Although the taste is not for anyone, try to drink at least 8 ounces one or two times daily to reap bone broth’s amazing health benefits.

Where do you get bone broth and how do you consume it?

You can either use store-bought bone broth or make your own. It can easily be found at grocery stores like Trader Joe’s and Whole Foods. Make your own by using grass-fed beef bones or chicken bones, which you can buy from your local farmer, butcher or grocery store. Toss the bones into a crockpot and cover with water, ensuring the water rises one inch above the bones. Add your favorite spices and vegetables, as well as 2 to 3 tablespoons of apple cider vinegar, and allow to cook on low for 18 to 24 hours. Continue to add water to ensure bones remain covered. Once cooked, strain the broth and discard the bones and vegetables.

Heat up a cup of bone broth and drink it like a cup of tea or use it in soups and stews. Bone broth is interchangeable with chicken or vegetable stock.  

Start incorporating bone broth into your daily diet to increase your overall health and well-being!

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Certified personal trainer and yoga instructor. After a six-year career as a professional figure skater, she now works at Burn Boot Camp HQ on the Marketing team and is passionate about educating all of Burn Nation about fitness, nutrition, and a positive mindset. Chelsea is also the author and mastermind behind The Blueprint, Burn Boot Camp’s weekly newsletter. She loves doing yoga, meditating, rock climbing, her dog Yogi, and eating Mexican food.



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