Top 5 Benefits of Bone Broth: A Chinese Medicine Perspective for Fall and Winter Support

As the weather cools and the seasons shift from Fall to Winter (it’s getting to be puffy coat season her win New York City!), many of us naturally gravitate toward more nourishing and warming foods. Bone broth, a time-honored elixir, is the perfect addition to your seasonal wellness routine. Packed with nutrients, it’s not only comforting but also incredibly beneficial for your body. From a Chinese Medicine perspective, bone broth supports the digestive system, builds vital energy, and promotes overall balance and warmth during the colder months.

Here are the top 5 benefits of bone broth, along with a simple recipe and ideas on how to incorporate this nutrient-rich food into your daily routine.

1. Strengthens Qi and Jing (Vital Energy and Essence)

In Chinese Medicine, bone broth is revered for its ability to nourish both Qi and Jing. Qi is your body’s life force, responsible for all its functions, while Jing is the deep-rooted essence that supports longevity, fertility, and vitality. The long, slow simmering of bones extracts minerals, collagen, and amino acids, which nourish your Jing and help replenish your Qi, making it an essential tonic for restoring energy.

2. Supports Digestion and Gut Health

Bone broth is soothing for the digestive system. In Chinese Medicine, it’s believed that warming, nourishing foods are easier for the body to digest, especially during colder months. The gelatin found in bone broth helps heal the gut lining, making it beneficial for those with digestive issues such as bloating, IBS, or leaky gut. By supporting the Spleen and Stomach organs, bone broth strengthens digestion, which is vital for overall health and immunity.

3. Boosts Immunity

As we enter the colder months, it's important to support the immune system. Bone broth is rich in nutrients like calcium, magnesium, phosphorus, and amino acids that help boost immune function. According to Chinese Medicine, it’s considered a deeply nourishing food that builds Wei Qi, or protective Qi, which serves as your body’s first line of defense against external pathogens, helping you stay resilient during the fall and winter seasons.

4. Promotes Joint Health and Mobility

Bone broth is a natural source of collagen, glucosamine, and chondroitin, which are essential for maintaining healthy joints and connective tissue. From a Chinese Medicine perspective, it helps strengthen the Kidneys, which are closely linked to the bones and joints. This makes bone broth particularly beneficial for those experiencing joint stiffness, arthritis, or general aches, which tend to worsen in colder weather.

5. Encourages Relaxation and Better Sleep

As we transition into the darker, colder months, many people experience a natural urge to slow down. Bone broth contains glycine, an amino acid known for its calming properties. Glycine helps regulate body temperature and promotes deeper, more restful sleep, aligning with Chinese Medicine’s advice to conserve energy and nurture your body during the winter season. A cup of warm broth before bed can be a soothing, restorative part of your nighttime routine.

Simple Bone Broth Recipe

INGREDIENTS:

• 2 lbs of grass-fed beef bones or free-range chicken bones (or a mix of both)

• 2 tablespoons of apple cider vinegar (helps extract nutrients from the bones)

• 2 carrots, roughly chopped

• 2 celery stalks, roughly chopped

• 1 onion, halved

• 2 garlic cloves

• 1-2 bay leaves

• Fresh herbs like parsley, thyme, or rosemary (optional)

• Salt and pepper to taste

• Enough water to cover the bones

INSTRUCTIONS:

1. Place the bones in a large stockpot or slow cooker. Add the vinegar and enough water to cover the bones. Let the mixture sit for 30 minutes to allow the vinegar to draw the nutrients out of the bones.

2. Add the vegetables, garlic, bay leaves, and herbs.

3. Bring the broth to a gentle boil, then reduce the heat to low. Simmer for at least 12 hours (up to 24 hours for beef bones and 6-8 hours for chicken bones), skimming off any foam that rises to the top.

4. Once the broth has cooked, strain out the solids, and let the broth cool. You can store it in the fridge for up to 5 days or freeze it for longer storage.

How to Incorporate Bone Broth into Your Daily Routine

• Sip it as a warm beverage: One of the simplest ways to enjoy bone broth is by sipping it straight from a mug. This can be part of your morning or afternoon routine, offering a comforting and nutrient-dense alternative to tea or coffee.

• Use it in soups and stews: Bone broth makes an excellent base for soups and stews. Add it to your favorite vegetable, chicken, or beef soups for a richer flavor and added nutrition.

• Add it to grains and legumes: Cook your rice, quinoa, or beans in bone broth instead of water to infuse them with extra flavor and nutrients.

• Include it in sauces and gravies: Bone broth can be used in place of stock or water in sauces, gravies, or even to deglaze pans when cooking meat or vegetables.

Seasonal Support with Bone Broth

As we transition into Fall and Winter, bone broth becomes even more valuable. According to Chinese Medicine, the colder months are a time to focus on nourishment, warmth, and rest. Incorporating bone broth into your diet can help support your body's natural rhythms during this time, offering immune support, digestive balance, and overall warmth. It’s the perfect seasonal tonic to keep you feeling grounded and healthy as the temperatures drop.

So grab a cozy blanket, simmer up a pot of bone broth, and enjoy its many benefits as part of your fall and winter wellness routine!

Interested to know more about how Acupuncture and Chinese Medicine can support you nutritionally and beyond throughout this season? Give us a visit at our acupuncture offices in Noho and Williamsburg, Brooklyn.