The Numerous Health Benefits of Bone Broth

Here is an article explaining the many benefits of bone broth. Ingesting bone broth is such an excellent way to heal your gut and receive a multitude of nutrients.

There’s a common Latin American saying that sums up the powerful health benefits of good, old-fashioned broth… “Good broth resurrects the dead.”

That may be a slight exaggeration, but bone broth does have a centuries-old history of therapeutic use in traditional cultures. And it is well-known for being a soothing dish that is nourishing for body, mind, and soul. Physicians as far back as Hippocrates of Kos – revered as the “Father of Modern Medicine” – have recommended the bone broth diet as being beneficial for health.

Fast forward to the present day and to Los Angeles Lakers basketball star Kobe Bryant. During an eight-month stretch in 2013, he ruptured an Achilles tendon and then fractured his knee, both potentially career-ending injuries. And yet in 2015, at the age of 36, Bryant not only returned to the harsh rigors of pro basketball, he actually thrived.

What was his secret?

Bryant and his handlers credit at least some of his recovery and longevity to a particular chicken and vegetable soup – specifically, bone broth.

What is Bone Broth?

Bone broth, regular broth, and stock all have the same basic ingredients – water, meat or bones (or both), vegetables, and seasoning. Regular broth is made with meat and may contain some bones. It is typically simmered for a short time, is very light in flavor, and rich in protein.

Stock is made mainly with bones, along with a little meat. Often the bones are roasted before simmering to improve the flavor. Stock is typically simmered for 3-4 hours and is a good source of gelatin.

Bone broth is also made with bones and may also contain a small amount of meat adhering to the bones. As with stock, bones may be roasted first to improve the flavor. The main difference is that bone broths are simmered for very long periods of time, usually more than 24 hours – so that not only gelatin, but also healthful minerals are released into the broth.

Bone broths are very rich in protein, especially the amino acids glycine and proline, and are a rich source of minerals as well. Glycine supports detoxification and is also used to make hemoglobin, bile salts, and other natural chemicals in the body. Proline supports skin health, especially in combination with vitamin C. Gelatin also supports skin health and tone.

Quite simply, bone broth is a nourishing concoction that is known to contain many essential and non-essential amino acids, gelatin which together help to form connective tissue, as well as nutrients that support the immune system, gut healing, and brain health.

No wonder the bone broth diet is known as “nature’s multi-vitamin”! Let’s take a closer look at some of its many health benefits.


Statistics show that when Americans are sick, more often than not they seek the comfort of a hot bowl of chicken soup.

According to the National Institutes of Health, the idea of hot soup as a flu and cold remedy has been around for centuries – and may in fact help to ease the symptoms.

All liquid broth soups speed up the movement of mucus, because they are hot fluids that dilate blood vessels, increasing blood flow. This allows mucus to flush everything out including the infecting agents and alleviating congestion.

Soups are also hydrating in general because they contain both water and salt, which are both important when fighting off an infection. Further, some research suggests chicken soup can reduce inflammation associated with colds and flu, providing further symptomatic relief.


In recent years, healthcare researchers have begun to understand that our overall health and well-being are intimately connected to our gut. In fact, many modern diseases are now believed to be strongly influenced, if not caused, by a toxic mix of gut bacteria. The Standard American Diet (SAD) – high in unhealthy hydrogenated and trans fats as well as processed, refined, and overly sugared foods, while simultaneously being low in complex carbohydrates, plant-based foods, healthful fats, and other needful nutrients – doesn’t help matters much in this regard.

According to Dr. Natasha Campbell-McBride, author of “Gut and Psychology Syndrome (GAPS),” the bone broth diet is excellent for healing the gut. Indeed, it forms an integral part of her patented “GAPS Nutritional Protocol,” as described in her book.

Her healing protocol relies on the fact that bone broth or stock is easily digestible, helps to heal the gut lining, and contains many valuable nutrients and minerals which boost and balance the immune system.

For instance, “leaky gut syndrome” is a health condition in which partially digested food, toxins, viruses, yeast, and bacteria gain access to the bloodstream from the intestine, which is otherwise a barrier that prevents their access.

Leaky gut is believed to be the root cause of many allergies and autoimmune disorders – and may even lead to neurological disorders such as autism, ADHD, and learning disabilities. By sealing the gut and optimizing the immune system, the bone broth diet can help to heal leaky gut syndrome and lower our risk of getting these disorders.

Is bone broth beneficial for autism?

Dr. Campbell is convinced that bone broth can be used to successfully treat autism. According to her, autistic children are born with perfectly normal brains and sensory organs. However, what they lack from their birth is normal gut bacteria.

Up to 90 percent of all cells and genetic material in our bodies is represented by our gut bacteria – and we choose to ignore them at our own peril.

Dr. Campbell has discovered that the digestive systems of autistic children have unusually high levels of harmful or “pathogenic” gut bacteria, which damage the integrity of their gut walls. As a result, toxins and bacteria get into their blood when they are not supposed to and eventually also enter their brains.

These toxins in the brains of autistic children interfere with their ability to process the flood of sensory information they are exposed to on a daily basis during their development. As a result, they don’t learn how to understand language, how to use it, or how to develop the natural instinctive behaviors and coping behaviors that normal children do.

Instead, they develop symptoms that we call autism.

Dr. Campbell believes that bottle feeding (instead of breastfeeding) is a contributing factor because it doesn’t protect children against abnormal gut bacteria. Indeed, her research shows that a large percentage of the mothers of autistic children were bottle-fed.

Additionally, they also received multiple courses of antibiotics throughout their childhood, worsening the state of their already abnormal gut bacteria. In other words, bottle-feeding along with overuse of antibiotics means that each passing generation of women have developed increasingly abnormal gut bacteria, raising the risk of autism in their children.

Add to this the modern SAD diet of processed, refined, overly sugared, and junk food, and what we have on our hands is a disaster in terms of intestinal health. This type of diet almost exclusively feeds pathogenic gut bacteria, allowing them to proliferate – and in some instances even dominate.

So how does all this relate to bone broth?

Dr. Campbell’s therapy for autistic children includes easily digestible foods that are dense in nutrition – which includes bone broth as well as fermented foods. According to her, it takes two years to get rid of pathogenic bacteria, re-establish normal beneficial bacteria, heal the damaged gut lining, and restore the gut to being a source of nourishment instead of a source of toxicity. Additionally, this bone broth-based diet also clears out many toxins from the body on its own.

The proof of the pudding is in the eating. Using her own GAPS nutritional healing approach, Dr. Campbell has successfully treated her own son who is now autism-free. She currently heads a clinic in Cambridge, England, where she continues to treat children and adults with autism, learning disabilities, neurological disorders, psychiatric disorders, immune disorders, and digestive problems.

bone broth reduces joint pain and inflammation in osteoarthritis

Osteoarthritis is the most common type of degenerative joint disease in the U.S. It is typically experienced as a progressive loss of cartilage, along with joint pain and inflammation of the connective tissue that makes up the inner surface of joints, especially the knees and hands.

As a result, the bones at the affected joints begin rubbing directly against each other, bone spurs develop and soon result in pain and inflammation. Bone broth is full of glucosamine and chondroitin sulfate, which have been shown to help support cartilage health.

In fact, one study showed that taking glucosamine and chondroitin is as effective as taking the nonsteroidal anti-inflammatory drug (NSAID) Celebrex for treating osteoarthritis. Another study found that glucosamine chondroitin from cartilage is more effective for reducing osteoarthritis pain than taking it in a pill form.

Bone broth also contains hyaluronic acid, which is given orally as a supplement for osteoarthritis patients and also injected into knee joints to reduce pain and increase function and mobility. While these treatments are effective, they are also expensive.

It’s a lot easier – and cheaper – to make bone broth at home and avail yourself of all the powerful joint-healing benefits of these nutrients. In fact, bone broth is chockfull of a form of collagen that also contains the amino acids proline and glycine – and both of these have been shown to help rebuild tissues.

The protective action of all of these nutrients in the bone broth diet is believed to happen in two ways. First, as basic components of cartilage and synovial fluid, they help the joint to repair itself. Second, their anti-inflammatory actions are believed to prevent many inflammation-induced breakdown processes in joints.

Together, these two mechanisms slow the destruction of cartilage in joints and may even help to regenerate joint structure, resulting in less pain and greater mobility of the affected joints.

In summary, all available evidence indicates that bone broth’s many healthful ingredients can be used to reduce the symptoms of cold and flu; support a healthy gut, and support healthy joints that are free from pain and inflammation.

Posted by Epigenetic Labs

Acupuncture Animal Studies

Such animal studies help to confirm the “objective” effects of acupuncture as well as test the effects of acupuncture on anatomical structures and physiological functions not easily studied in humans. The following studies all appeared in issue #4, 2006 of this journal.

Read full article

Source: The Classic Corner: An Archived Abstracted Report from 2006 by Honora Wolfe on Recently Published Acupuncture Animal Studies

Zhen Jiu Yan Jiu (Acupuncture-moxibustion Research), published by the Institute of Acupuncture-moxibustion of the Chinese National Chinese Medical Academy and the Chinese National Association of Acupuncture-moxibustion, mainly carries articles on acupuncture animal studies.

Activating your Shao Yang | Lifestyle Advice from Master Liu He

I am once again sharing my favorite information from Master Liu He.  I didn’t do as well with soaking my feet in warm water this winter as I did in the spring and I noticed the difference.  My hands have been colder in the daytime than they were when I was more diligent about soaking my feet at night.  I will try to get into soaking again for the next few weeks until spring arrives.

With the beginning of the Chinese Lunar  New Year, we all give birth to Shao Yang Qi “Young Yang Qi”.

Just as giving birth to a new baby, this “Young” Yang needs to be tended and developed for the yang to grow through the seasons.

In order to protect your Qi baby or young yang energy, keep the following suggestions in mind as you tend to this new energy allowing growth:

1. Stay warm. In some areas the weather is beginning to warm however you want to keep your feet and legs warm. Not wearing sandals and shorts.

2. Wear loose clothes and relax as much as possible. Do not overexert yourself.

3. Practicing Qigong for the Liver and Gallbladder. Here is the Youtube link for Liver Purification Qigong. Jade Woman is also another form to practice at this time of year.

4. Walk gently for 30-45 minutes outside. No excessive sports or sweating.

5. Drink mung bean juice after breakfast.

6. Eat a small amount of sweet flavored foods to facilitate the gentle rising of the Liver Qi. Do not eat a  lot of sour flavored foods as this draws the Liver Qi in and down.

7. Do not eat spicy foods. Spicy foods contain a lot of heat and has potential to harm the Liver Qi.

8. Go to bed a little later then in winter however not later then 10:30pm.

9. Continue to soak feet in warm water before bed.

Wishing you a happy birth Qi!

Winter Solstice Lifestyle Advice

Here is the winter advice from master Liu He on how to preserve your energy in the winter. If you are able to protect your yang qi in the winter, it supports your health throughout the rest of the year.

Winter Solstice is the biggest Yin to Yang transition time of the year. For many people who are ill or with chronic illnesses, they may experience worsening symptoms from now until January 28, 2017(Chinese New Year).

During this time, the earth starts to bring all of it’s Yang Qi to a deeper level to protect and preserve. In the Spring, the Yang Qi is then able to re-birth with vigor. As we mirror nature, the same theory applies to our bodies.

This is why it is best to not use too much Yang Qi during this season. When Yang Qi is not preserved at this time, all the Spring diseases could occur such as: cold hands & feet, Yang Qi not being able to rise the entire year, difficult digestion, allergies, etc.

With the Yang Qi residing internally, we experience less protection on the outside. To provide protection, we need to wear warm clothing and practice more Qigong. In addition, eat more ginger in the mornings, lamb, and more grains (Eight Treasure Longevity Congee).

Nourish Your Kidney Yin

soupHere we are moving into the cooler months of the year.  I am so thankful for the rain we have recently had in the Bay Area.  Check out these tips for the winter season from Master Liu He

Nourish Your Kidney Yin

As we enter the Winter season, people may experience more yin depletion. Master Liu He advises all students at this time to nourish your Kidney Yin and not bother your Kidney Yang. With sufficient Yin energy, just as in a stage of pregnancy, the Yang can then give a healthy birth in Spring. Winter is considered a time for storage, just as nature and animals take this time to hibernate. She stated, if you do not preserve your Yang Qi,  all the Spring diseases will occur such as: cold hands & feet, Yang Qi will not be able to rise the entire year, difficult digestion, allergies, etc.

Here are some suggestions:

1. Think less and slow down your daily activities/lifestyle.

2. Eat warm and cooked foods. Avoid cold and raw foods.

3. Eat chicken soups and oysters.

4. Go to bed early and get up late.

5. Shower/bathe less – no more than 3 times per week (Especially not a sauna; avoid excess sweat.)

6. Soak your feet in hot water with sea salt for 20 minutes at night.

The contribution of cytotoxic chemotherapy to 5-year survival in adult malignancies

chemoI recently read an article about this study which has rather grim results. This meticulous and thorough study, was based on all randomized clinical trials of chemotherapy in the U.S. and Australia that reported an increase in survival rates due to the use of chemotherapy in cancer treatment. The results were that, for the most common types of cancer, chemotherapy increases the 5 year survival rate in approximately 2% of patients. Newer, more costly forms of chemotherapy do not prove to be more efficacious than chemotherapy treatments given in the 1970’s. This study received very little press outside of Australia (where it was performed). In a world where Bayer, pharmaceutical giant, wants to buy Monsanto, GMO/pesticide giant, this comes as little surprise to me.

Aims: The debate on the funding and availability of cytotoxic drugs raises questions about the contribution of curative or adjuvant cytotoxic chemotherapy to survival in adult cancer patients.

Materials and Methods: We undertook a literature search for randomised clinical trials reporting a 5-year survival benefit attributable solely to cytotoxic chemotherapy in adult malignancies. The total number of newly diagnosed cancer patients for 22 major adult malignancies was determined from cancer registry data in Australia and from the Surveillance Epidemiology and End Results data in the USA for 1998. For each malignancy, the absolute number to benefit was the product of (a) the total number of persons with that malignancy; (b) the proportion or subgroup(s) of that malignancy showing a benefit; and (c) the percentage increase in 5-year survival due solely to cytotoxic chemotherapy. The overall contribution was the sum total of the absolute numbers showing a 5-year survival benefit expressed as a percentage of the total number for the 22 malignancies.

Results: The overall contribution of curative and adjuvant cytotoxic chemotherapy to 5-year survival in adults was estimated to be 2.3% in Australia and 2.1% in the USA.

Conclusion: As the 5-year relative survival rate for cancer in Australia is now over 60%, it is clear that cytotoxic chemotherapy only makes a minor contribution to cancer survival. To justify the continued funding and availability of drugs used in cytotoxic chemotherapy, a rigorous evaluation of the cost-effectiveness and impact on quality of life is urgently required.


Autumnal wisdom from Master Liu He

I have been trying out these suggestions myself. I haven’t been able to do all of them (I still have to buy some pear and daikon.), but I have been faithfully eating ginger and soaking my feet in leek water. I am curious to see how this makes me feel come winter.  

Boosting Younger Yang Qi to Protect and Nourish Your Yin Qi!

Strong Yang Qi gives you the foundation for a strong and vibrant life. The form (body, organs, etc.) is Yin Qi, we need Yang Qi to animate and bring to life. In our fast paced modern society, we drain and consume our Yang Qi on a daily basis. In order to support the Young Yang Qi, here are some suggestions:

1. Eat 2-3 slices of fresh ginger root each morning after breakfast. Do not eat in the evening, morning only.

2. Eat warm and cooked foods, especially high fiber whole grains. Avoid cold and raw foods.

3. Look at the sun rising and the sun setting.

4. Eat pear and/or daikon in the evening.

5.  Soak your feet in warm water with the white part of the leek for 10-15 minutes.

6. Drink 1 cup warm water when you first wake up and 1/2 cup warm water before bed.

Image credit: © Dietmar Rabich, (edited by Sting), CC BY-SA 4.0, Wikimedia Commons

The Spirit of Renewal: Spring and Traditional Chinese Medicine

100_3023Spring: It is the long-awaited change of winter to spring. Seeds sprout, flowers bloom, and the sun warms the earth. There is a sense of renewal and new life all around.

While winter was a time to conserve energy and reduce activity, spring is a time of regeneration, new beginnings, and a renewal of spirit.

The Principle of the Five Elements

The five elements refer to wood, fire, earth, metal, and water in Eastern philosophy. The Principle of the Five Elements (known as the Wu Hsing in Chinese) describes the flow of Qi and the balance of yin and yang.

According to the principle, all change – in the universe and in your body – occurs in five distinct stages. Each of these stages is associated with a particular time of year, a specific element in nature, and a pair of organs in the body. Change links together the seasons of the year, aspects of nature, and your body’s organs and bodily processes. A practitioner of traditional Chinese medicine uses this principle to diagnose and treat health problems, linking specific foods, herbs, and acupuncture points to the restoration of yin-yang and Qi.


Spring is the ideal time for cleansing and rejuvenation for overall health and well-being. As spring is represented by the wood element and includes the liver and its complementary organ, the gallbladder, these two organs are usually the primary targets for springtime cleansing and health regimens.

Element: Wood
Color: Green
Nature: Yang
Organs: Liver, Gallbladder
Emotion: Anger

Learn more about the Liver and Liver Qi Stagnation

Put Some Spring into Your Step

Spring corresponds to the “Wood” element, which in turn is conceptually related to the liver and gallbladder organs. According to the philosophy of Chinese medicine, the liver is responsible for the smooth flowing of Qi (energy) throughout the body. When the liver functions smoothly, physical and emotional activity throughout the body also runs smoothly. So, for optimum health this spring, move your Qi!

Stretch – The liver controls the tendons. According to Chinese medicine, the liver stores blood during periods of rest and then releases it to the tendons in times of activity, maintaining tendon health and flexibility. Incorporate a morning stretch into your routine. Try yoga or tai qi.

Eye Exercises – The liver opens into the eyes. Although all the organs have some connection to the health of the eyes, the liver is connected to proper eye function. Remember to take breaks when looking at a computer monitor for extended periods of time and do eye exercises.

Eat Green – Green is the color of the liver and of springtime. Eating young plants – fresh, leafy greens, sprouts, and immature cereal grasses – can improve the liver’s overall functions and aid in the movement of qi.

Taste Sour – Foods and drinks with sour tastes are thought to stimulate the liver’s qi. Put lemon slices in your drinking water, use vinegar and olive oil for your salad dressing. Garnish your sandwich with a slice of dill pickle.

Do more outdoor activities – Outside air helps liver qi flow. If you have been feeling irritable, find an outdoor activity to smooth out that liver qi stagnation. Try hiking or take up golf.

Enjoy milk thistle tea – Milk thistle helps protect liver cells from incoming toxins and encourages the liver to cleanse itself of damaging substances, such as alcohol, medications, pesticides, environmental toxins, and even heavy metals such as mercury.

Get Acupuncture treatments – Acupuncture and Oriental medicine can help improve the overall health of your liver as well as treat stress, anger and frustration, which are often associated with liver qi disharmony.

By: Diane Joswick, L.Ac., MSOM

Why do we feel healthier and happier when we spend time in nature?

Have you ever wondered why you feel healthier and happier when you stroll through the trees or frolic by the sea? Is it just that you’re spending time away from work, de-stressing and taking in the view? Or is there more to it?

For more than 20 years, scientists have been trying to determine the mechanisms by which exposure to biodiversity improves health. Japanese scientists pioneered the search when they travelled to the island of Yakushima, famous for its biodiversity.

The Japanese already had a name for the experience of well-being in nature: shinrin-yoku or “forest bathing”.

We do know that a diverse ecosystem supports a varied and beneficial microbial community living around and inside us.

We also know that exposure to green space, even within urban environments, increases our physical and mental well-being. But what are the mechanisms?

The forest air

The Japanese researchers suggested that we are taking in beneficial substances when we breathe forest air.

Research has identified three major inhaled factors that can make us feel healthier. These factors are beneficial bacteria, plant-derived essential oils and negatively-charged ions.

From birth to the grave, beneficial bacteria surround us; they live in the environment and, importantly, in the air we breathe. We also share almost our entire body with them. The more interaction we have with them, the happier and healthier we are.

This is in part due to our gut-dwelling bacteria, which break down the food we cannot digest and produce substances that benefit us both physically and mentally.

Plants and the bacteria living on them can produce essential oils to fight off harmful microorganisms. These are referred to collectively as phytoncides, literally, “plant-derived exterminators”.

Research on the health benefits of plant essential oils is in its infancy. But one recent study found that a phytoncide from Korean pine trees improved the health and bacterial make-up of pigs.

Notwithstanding some of the pseudoscience that gets wrapped around negative ion generating machines, there is evidence that negative air ions may influence mental outlook in beneficial ways. There are relatively higher levels of negative air ions in forested areas and close to bodies of water. This may factor into the benefits of walking in a forest or near the ocean.

But as the German writer Goethe once said: “Nature has neither kernel nor shell; she is everything at once.”

Bacteria, essential oils and negative ions interact and influence each other. For example, negative ions and phytoncides may dictate the microbial make-up within a natural environment. There is evidence that this could also be taking place in the human gut.

More to be done

Nature-relatedness, or biophilia in which an individual feels connected to nature, has been linked with better health.

But we have a long way to go before we can more fully understand the mechanisms by which an innate love of nature can benefit our health. An important part of this discussion – an overlooked one in our opinion – is further understanding of an individual’s connection to nature.

Psychologists have convincingly demonstrated connections between nature relatedness and mental well-being. But how does a greater personal affinity to nature interact with dietary habits, personal microbiome, physical activity levels and many other lifestyle variables that might be intertwined with having such an affinity?

In the meantime, while scientists turn over stones and search for important mechanistic clues – including those related to biodiversity – there are many simple ways to capitalise on our biophilia.

Why not run in the park or by a river instead of on a treadmill, or take a walk through a park on the way to work or at lunchtime?

Critically, there is increasing evidence that we can help shape our children’s mental and physical health by exposing them to more green environments as they work, rest and play. The US-based Children and Nature Network is a great resource of research news and activities bringing children and nature together.

In the World Health Organization report Connecting Global Priorities – Biodiversity and Human Health, released in December last year, it was concluded that: “Considering ‘microbial diversity’ as an ecosystem service provider may contribute to bridging the chasm between ecology and medicine/immunology [… ] the relationships our individual bodies have with our microbiomes are a microcosm for the vital relationships our species shares with countless other organisms with which we share the planet.”

It is easy to see that discussions of natural environments and human health are no mere matter of intellectual fancy.

In a paper published last month in Journal of Physiological Anthropology, we’ve called for more research into the links between biodiversity and human physical and mental well-being, particular in relation to childhood, that most formative of times.

Wouldn’t it be good if by nurturing our environment we were also nurturing our children’s future health?

Written by: Jeffrey Craig and Susan L. Prescott

Giving birth to Shao Yang Qi “Young Yang Qi”

QigongI love to share the seasonal advice from Master Liu He: she always gives very practical advice.  I admit that I have a hard time following all of it, but I do my best! Perhaps you will find some pearls of wisdom in her words as well.

With the beginning of the Chinese Lunar  New Year, we all give birth to Shao Yang Qi “Young Yang Qi”.

Just as giving birth to a new baby, this “Young” Yang needs to be tended and developed for the yang to grow through the seasons.

In order to protect your Qi baby or young yang energy, keep the following suggestions in mind as you tend to this new energy allowing growth:

1. Stay warm. In some areas the weather is beginning to warm however you want to keep your feet and legs warm. Not wearing sandals and shorts.

2. Wear loose clothes and relax as much as possible. Do not overexert yourself.

3. Practicing Qigong for the Liver and Gallbladder. Here is the Youtube link for Liver Purification Qigong. Jade Woman is also another form to practice at this time of year.

4. Walk gently for 30-45 minutes outside. No excessive sports or sweating.

5. Drink mung bean juice after breakfast.

6. Eat a small amount of sweet flavored foods to facilitate the gentle rising of the Liver Qi. Do not eat a  lot of sour flavored foods as this draws the Liver Qi in and down.

7. Do not eat spicy foods. Spicy foods contain a lot of heat and has potential to harm the Liver Qi.

8. Go to bed a little later then in winter however not later then 10:30pm.

9. Continue to soak feet in warm water before bed.

Wishing you a happy birth Qi!

Master Liu He