Why Bone Broth is Essential for Perimenopause and Menopause

By: Andrea Donsky, Evolve Women’s Health Expert and CEO of Morphus

Does this sound familiar:

Dry and itchy skin, breaking hair, thinning or peeling nails?

If you are going through this, you’re not alone.

We conducted a signs and symptoms survey that shared common issues like dry hair, wrinkles, dull skin, and new skin conditions. These symptoms often arise from hormonal changes. In this article, we’ll explore some practical solutions to these problems.

  • Avoid seed oils, which can lead to oxidative stress and, ultimately, inflammation. This video explains seed oils.
  • Take an omega-3 supplement daily.
  • Avoid processed foods high in hydrogenated oils and added sugar.
  • If you’re a fan of animal products, consider incorporating bone broth and organ meats into your diet. These are rich in collagen and hyaluronic acid, which can do wonders for your skin and provide joint and bone benefits.
  • Emphasize fresh, whole foods such as fruits and vegetables that aren’t overly processed or cooked.

Watch my interview with Dr. Cate Shanahan to learn more. You can also listen on Apple Podcasts.

I met Dr. Cate in person last week in Florida. I did a few interviews with her at her house, and you can watch the first one here (I’ll be posting more shortly). Dr. Cate has written many books, including Deep Nutrition, the Fat Burn Fix, and her latest Dark Calories. They are all available on Amazon, and I highly recommend them.

​​Health Benefits Of Bone Broth

Bone broth is so comforting and delicious. It’s a great source of easily digestible glycine and proline, as well as gelatin, which may break down into collagen in the body, which is especially important in the joints. Glycine plays a number of important functions in the body, such as acting as a neurotransmitter and making up a component of collagen. Proline is important for skin healing. Collagen is the body’s superglue. It gives our skin structure and supports our joints and bones.

Bone broth is a superfood at any stage of life, but especially during perimenopause and menopause, when our skin starts losing plumpness. Just look at the back of your hands. Are the veins more prominent than they used to be? This is because your skin density is changing because we lose collagen every year after 35.

So why should you consider bone broth? We came up with at least half a dozen reasons. Admittedly there are no peer-reviewed scientific studies of bone broth per se, although the literature is peppered with a few on chicken soup. Proof of the healing value of bone broth comes from evaluating what we know about the ingredients in bone broth. For example:

  • Gelatin in bone broth is a hydrophilic colloid that attracts digestive juices and other liquids and holds them. This characteristic makes bone broth supportive of the digestive process. Great for healing leaky gut, a condition where the tight junctions in your gut open and food particles can enter the bloodstream.
  • Gelatin also supports hair and nail health and growth.
  • Amino acids in bone broth can offer various benefits. Arginine has anti-inflammatory properties and boosts immune function; proline regenerates cartilage, helps leaky gut, and reduces cellulite; glycine helps detoxify the body and may help you relax and improve sleep; and glutamine protects the gut lining, helps build muscle, and improves metabolism.
  • Broken down cartilage provides glucosamine and chondroitin, often taken in supplement form to treat pain and inflammation associated with various forms of arthritis.
  • The bone broth’s calcium and other essential minerals can support strong bones and teeth. One study conducted at the Charles A. Dana Research Institute in Boston reported that prolonged cooking of soup with a beef bone increased the calcium content when cooked at an acidic but not neutral pH (which is why vinegar is part of a bone broth recipe; see below).

Basic Chicken Bone Broth Recipe

Making your own bone broth takes very little prep time but at least 24 hours of simmering. You will need a large cast iron, stainless steel pot, or crockpot. Since bone broth requires about one full day of simmering, for safety reasons, it’s best to use a crockpot if you are not going to be home during the cooking process.

The following is a basic recipe using chicken for bone broth. Beef bone broth typically has a longer simmering time; you can get a recipe for beef bone broth here.

4 quarts cold filtered water
2 tablespoons vinegar (which leaches the minerals from the bones and also combines with fats)
Either: one whole free-range chicken or 2 to 3 lbs of bony chicken parts (backs, wings, necks)
1 large onion, chopped
2 carrots, peeled and chopped
3 celery stalks, chopped
Handful of fresh parsley

Optional: To increase the fiber in your diet, stir in a scoop of Morphus Fiberus to your bowl before you eat it.

Place all of the ingredients except the parsley into your pot or crockpot. Bring to a boil, and then skim off any foamy scum floating on the top. Reduce the heat and simmer for about 2 hours. If you used a whole chicken, now is the time to remove the meat from the bones and put it aside for later uses, such as chicken soup, salad, or casserole. Once the meat has been removed, continue simmering for 24 hours. If you used bony chicken parts, just continue to simmer for 24 hours. Remove the bones with a slotted spoon and a strainer 10 to 15 minutes before the broth is done.

Use bone broth as the base for soups, as a quick pick-me-up, or add it to stews. It can be frozen for several months for future use.

Bottom Line

Naturally, bone broth isn’t for everyone, especially for vegetarians or vegans. But for those who want to explore an inexpensive and easy way to boost their nutritional intake and experience other health benefits during perimenopause and menopause, bone broth may be just what you need.

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