Skincare Nutrition: Bone Broth
Feeling good and looking good starts with a good diet. Whole food, real food, plant-based food. Whether you’re gluten-free, vegan, paleo, keto, or any combination of these diets, you care about what you put into your body. You plan your grocery shopping and your meals. You also indulge because indulgence is important too, for both the body and the mind. Nutritious food is so important, but you can only reap the benefits if your body absorbs those nutrients, and that process starts in the gut. Everything in the body is connected and gut health is at the root of a lot physical, mental, and skincare issues. Let us explain.
Leaky Gut or Intestinal Permeability is a condition in which undigested food particles, bacteria, and other substances make their way into the bloodstream (where they shouldn’t be) via small holes in the intestinal lining. In attempt to warn you that something isn’t right, the body then sends out a variety of smoke signals, which are different for everyone. Signs of leaky gut could be intestinal issues (bloating, constipation, indigestion), fatigue or brain fog, joint and muscle pain, and all sorts of inflammatory skin conditions such as acne flare ups, rashes, hives, eczema, and psoriasis. Causes of leaky gut range from stress, constipation, alcohol and wheat, to poor intestinal flora and bad reactions to medications such as antibiotics and NSAIDS.
Honestly, Leaky Gut sounds uncomfortable if not a little terrifying. But the good news is it’s not something that happens overnight, it’s not permanent, and it’s relatively easy to treat without medication. (It should be said that if left unattended for years, Leaky Gut and inflammation can manifest into various medical conditions and health complications. Depending on the severity of a case and how things have manifested in the body, holistic remedies alone may not be enough - though they certainly won’t hurt - to heal the body and you should definitely talk to a doctor.)
Even if you don’t have Leaky Gut, we can all benefit from better gut health and gut healing foods. Good gut = good health and glowing skin. If glowing skin is your goal, you can think of bone broth as nature’s Botox.
What is bone broth?
Bone broth is a nutrient dense liquid made from either beef, chicken, or fish bones. It’s similar to stock - it has all the same basic ingredients - with the main difference being you cook it for a minimum of 8 hours, with 24 hours being preferable (which makes bone broth an ideal job for the slow cooker, though you can definitely make it in a pot).
What makes bone broth so great?
Like we said, bone broth is packed with nutrients. These nutrients promote good gut health and healing and are also common ingredients for mature/“anti-aging” skincare and health. We’ve highlighted the most prominent and beneficial nutrients below:
- Collagen builds strong skin and protects against wrinkling and weakening. Unlike topically applied collagen, dietary collagen (i.e. collagen you consume) is more effective because it adds collagen to your cells. The gelatin found in collagen helps to heal the digestive tract as well as decrease and prevent inflammation.
- Glycine promotes liver function to help detox and re-energize the body, giving you glowing skin. As we mentioned in our Age Quencher blog post, detoxing the body is never as simple as “flushing out” the body with lots of water. Detoxing is much more complex than that. It’s generally best to commit to a few food and exercise habits (in addition to drinking lots of water) that promote detoxification.
- Calcium, phosphorus and magnesium are all found in bone broth in significant amounts - all great nutrients for healthy, aging bodies.
- Glycosaminoglycans, including glucosamine, chondroitin and hyaluronic acid are also found in bone broth, which are great if you experience joint or muscle discomfort. These nutrients keeps joints lubricated and muscles flexible.
- Iodine, which is wonderful for thyroid issues (a major cause of weight gain, thinning hair, and energy loss) is found in large quantities in fish bone broth especially.
Bone broth is also deceptively filling, and can help regulate your appetite so you’re not snacking on gut-harmful foods later. Holistic healers and dieticians recommend one cup of bone broth a day, but it depends on your individual needs. There’s certainly no harm in giving this nutrient-rich, stomach-soothing, soul-warming super liquid a try. If you want to make it yourself, we like this recipe, and if you’re confident in your soup stock abilities, you should be more than okay winging it. Just remember: 8 hours minimum, 24 hours preferred. If 8 - 24 hours is way too long for a cooking endeavour we totally get it. For pre-made bone broth we recommend Bone Jour Broth Co. They offer two varieties of Chicken Bone Broth, a Beef Bone Broth, and even a Vegan option! Bone Jour Broth does home delivery in Toronto and the GTA.
Give it a shot and let us know what you think!