For years I struggled with bouts of anxiety and depression that I couldn't quite shake. I felt like a hostage to my own unpredictable moods and worries. When things got really bad, my ability to focus and think clearly also seemed to abandon me. I tried everything from meditation to medication, but nothing quite gave me the relief and mental clarity I was hoping for.
Then, a friend of mine introduced me to something unexpected – bone broth. Initially, I wasn't convinced. Could something as simple as broth really make a difference to my mental health? But as I dug into the science behind it, I found that bone broth is packed with goodies like glycine, collagen, and glutamine, all of which support gut health and the fascinating connection between our gut and our brain.
Yup, you heard that right: what happens in our tummy directly influences our mood, thought processes, and overall brain health. My quest for mental tranquility led me to heal my gut with the nutrient-rich collagen and amino acids found in bone broth.
After just a few weeks of enjoying bone broth daily, I noticed a remarkable drop in my anxiety levels and mood swings. My thought process also seemed sharper and more on point. The bone broth was healing my gut, which, in turn, was healing my brain. It was like a tag team of health benefits. Now, bone broth, coupled with a balanced diet, forms an essential part of my personal care routine to keep my mental well-being in check. I'm still amazed by how much our food choices can influence our physical and mental health!
Now that I've discovered the wonder of bone broth for brain-gut health, I can't wait to share with you how this simple food can boost your mood, relieve anxiety, and enhance your mental prowess. The secret lies in nurturing your microbiome – the gazillions of bacteria in your gut that are key to maintaining your overall health, brain included.
Combining Bone Broth With a Healthy Diet
As a preventive measure, I try to drink at least a cup of bone broth daily. But let's face it, not every day do I fancy sipping on just broth. That's why I keep 10-12 six oz containers of bone broth soup stashed away in my freezer. Alongside it, you'll also find a big chopped salad and quinoa salad in my fridge for a wholesome meal.
Turkey and Pork Bone Broth Soup Recipe
I love whipping up a turkey and pork bone broth soup with a medley of onion, garlic, kale, and cauliflower. With a dash of cumin, coriander, and madras curry, plus a sprinkle of salt and pepper, it's super tasty!
Bone Broth Boosts Mood and Reduces Anxiety
The amino acid glycine found in bone broth can actually help regulate anxiety and elevate your mood. Research in the Journal of Psychopharmacology found that glycine can lessen anxiety symptoms in people with obsessive-compulsive disorder [1]. It acts as a soothing neurotransmitter in our central nervous system, calming anxiety and lifting our mood [2].
The glutamine in bone broth is another amino acid that supports mental wellness. According to research published in the Nutrition Journal, glutamine supplementation may reduce symptoms of anxiety and depression by promoting proper gut health and function [3]. Glutamine also helps produce the mood-regulating neurotransmitter GABA, which can ease anxiety and promote relaxation [4].
When I started my bone broth routine, I noticed a profound sense of calm and stability that I hadn't felt before. My usual worrying thoughts took a back seat, and I was less on edge. It seemed the glycine and glutamine were working their magic, and each comforting sip of broth felt like a dose of nature's own anxiety relief. It was as if the broth was restoring my gut, one spoonful at a time.
Bone Broth for Stronger Cognition and Focus
As I kept up the bone broth habit, I was surprised by improvements in my ability to focus for longer periods. I'm constantly relying on my cognition and mental endurance to get work done each day. But a couple of weeks into my bone broth journey, I realized just how foggy my thinking had been before. Jobs that used to drain my mental energy seemed to get easier. I was less prone to distractions and my mind felt razor-sharp. At first, I didn't link these benefits to bone broth. But then, I came across studies showing that collagen, glycine, and glutamine can enhance memory, focus, and learning. Suddenly, everything clicked into place.
One such study explored the effects of collagen hydrolysates on cognitive function and brain structure, suggesting that consuming collagen hydrolysates could improve cognitive function and even alter brain structure [5].
Glycine is an amino acid that has been shown to have mental health benefits, including improving memory and cognitive function [6]. The glycine in bone broth can support concentration and mental sharpness when you need it most.
A Healthy Gut Means a Healthy Mind
The question remained: how was all this working? The answer lies in the surprisingly powerful connection between gut health and brain health. By nurturing my gut with bone broth, I was also nurturing my brain, as incredible as it seemed. This so-called "gut-brain axis," a two-way communication line between our gut and our brain, gives food a direct influence on our emotional and mental well-being.
Bone broth helps heal the gut lining and boost populations of beneficial gut bacteria known as the microbiome. Studies show gut health has a direct influence on the gut-brain axis, impacting cognition, mood, and mental health [7].
A healthy microbiome leads to less inflammation throughout the body and brain, reduced symptoms of anxiety and depression, and even encourages the growth of new neural connections in the brain. [8].
More Ways Bone Broth Boosts Mental Health
Regular consumption of the amino acids in bone broth, like glycine and glutamine, can help manage symptoms of mild to moderate depression and insomnia. Glycine, in particular, has a calming effect and helps regulate sleep cycles, according to a study in the Journal of Physiological Anthropology [9]. Better sleep quality and alertness during the day are closely linked to improved mood and mental well-being.
Once I found out about bone broth's sleep-enhancing benefits, I began sipping a mug of it a couple of hours before bed. Within a few nights, I noticed how much more soundly I was sleeping. I was falling asleep faster, waking up less during the night, and waking up more refreshed in the morning. It seemed the glycine in the bone broth was working as a natural sleep aid.
Final Thoughts
After years of struggling with anxiety, mood swings, and cognitive fog, bone broth proved to be the natural solution that transformed my mental health. By healing my gut and nurturing the gut-brain connection, bone broth eased my anxiety, boosted my mood, sharpened my cognition, and even improved my sleep quality – all benefits I never expected from such a simple food.
Now, bone broth's power to nourish both body and mind makes it a non-negotiable part of my daily self-care routine. It's no wonder that bone broth is celebrated as a superfood in cultures around the world. The collagen, glycine, glutamine, and other compounds it contains can strengthen the gut, balance the microbiome, and support optimal brain function.
If you're looking for natural ways to boost your mental well-being, gut health, and sleep quality, I couldn't recommend bone broth more. Try starting with a daily cup of tasty, bone broth and you'll likely notice the benefits quickly.
If you're new to making homemade, gut-healing bone broth, check out Beth's Bone Broth Spice Kit. It's a mix of veggies like mushrooms, onion, garlic, and flavorful spices that take bone broth to a whole new level. Made with high-quality, sustainably-sourced ingredients, Beth's kits make preparing nourishing broth a breeze.
Incorporating bone broth into your daily routine might be a small step, but it could make a world of difference in your overall health. So, give bone broth a try! You might be surprised by the power this humble brew has to transform your health and your life.
Stay well, friends!
References
[2] https://n.neurology.org/content/77/7/677
[3] https://www.sciencedirect.com/science/article/pii/S2213453021000112
[4] https://www.calmclinic.com/anxiety/drugs/glutamine
[6] https://www.verywellmind.com/the-mental-health-benefits-of-glycine-6822135
[7] https://www.health.harvard.edu/diseases-and-conditions/the-gut-brain-connection
[8] https://molecularneurodegeneration.biomedcentral.com/articles/10.1186/s13024-022-00522-2
[9] https://thesleepdoctor.com/sleep-aids/glycine-for-sleep/