"Herbal Bone Broth: Nourish Your Body Through Winter and Peri/Menopause"
As winter wraps its chilly embrace around the Northern Hemisphere, many of us find ourselves pulled into the frenetic energy of the “silly season.” Add the challenges of menopause transition to the mix, and it’s no wonder we feel overwhelmed. But what if there were a comforting, nourishing remedy that could support both body and soul? Enter herbal bone broth.
Bone Broth as a Medicinal Tonic
In Traditional Chinese Medicine (TCM), bone broth is more than a food—it’s a medicinal tonic. TCM emphasizes balance and the nurturing of vital energies, and bone broth fits the bill perfectly.
Tonifies the Kidney and Strengthens the Jing
The Kidney system is the foundation of our vitality and longevity and stores the Jing our vital life force.
The warmth of bone broth supports the kidneys, its deeply nourishing properties replenish the yin energy that menopause and stress can deplete. Kidney Yin deficiency typically arises in perimenopause and menopause and manifests in common symptoms like low energy, fatigue, dryness, tinnitus, back pain, and weakened bones.Strengthen the Spleen and Stomach
The spleen system is vital for transforming food into Qi and Blood. When the spleen system is weak it shows up as digestive issues like bloating and loose stools as anxiety - an inability to mentally digest. As we progress towards later perimenopause and into post-menopause the spleen system becomes vital to prevent fatigue and pelvic floor prolapse.
Bone broth warms and tonifies the spleen and supports digestive function.
Bone broth can also be tailored with herbs to suit your body’s needs during the winter months or the “winter season” of life. The beauty of TCM is its adaptability—an art that matches the properties of specific herbs to the individual.
Why Bone Broth?
From a Western nutrition angle, bone broth is a powerhouse of nutrients. Rich in collagen, gelatin, amino acids, and minerals, it can:
Support joint health (especially beneficial during menopause, when joint stiffness can increase).
Boost digestion by healing and soothing the gut lining.
Enhance skin elasticity, helping to counteract the effects of reduced estrogen.
Fortify the immune system to keep those pesky winter bugs at bay.
A Ritual of Warmth
For me, sipping bone broth is more than just nutrition—it’s a ritual of warmth and grounding. I love to add a dash of rich, dark soy sauce to my broth, elevating its umami goodness and creating a cozy, restorative afternoon pick-me-up. It’s a perfect alternative to coffee, providing sustenance and serenity without the caffeine jitters.
Customizing Your Broth
One of the joys of bone broth is its versatility. To truly unlock its TCM potential, you can add herbs tailored to your needs. One of my favorite recipes from the Eastern Philosophy team combines a blend of TCM herbs, at low potency levels- true kitchen medicine. These herbs can be found in Asian grocers.
Leftover Turkey Bones or Beef Bones
30g of Astragalus: Strengthens the immune system and boosts energy.
30g Dang Shen: Helps to build blood and supports healthy circulation
10g Angelica root (Dang Gui): Used to nourish blood and balance hormones.
5g Niu Xi(Achryanthes root): Nourish the Kidneys and Liver systems,
A Handful of Jujubes: Sweeten the broth and calm the Shen (spirit)
How to Make It
Making bone broth is simple. If using the leftover bones separate them. If starting with high-quality beef bones, roast them first to give a richer flavor.
Add all the herbs together and rinse them under running water.
Combine the bones and the herbs in a large pot (my Instant Crockpot is perfect for this) and cover with water.
Cook them for up to 4 hours making sure to top up the water if necessary.
Strain and store your golden elixir in the fridge or freezer for easy access. Reserve the jujubes and yams as they are edible. Add them back to the broth and enjoy a mug, maybe with soy sauce.
A Gift to Yourself
In the winter and through the menopause transition, bone broth offers a chance to pause, nourish, and reconnect. Its warmth is a reminder of the comfort that comes from caring for yourself—inside and out. So, brew a pot, customize it with herbs, and sip your way to a season of wellness and balance.
Let this be your ritual of healing and warmth, a small act of kindness to yourself during the busiest—and sometimes the most trying—time of year.
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