Bone Broth and Menopause: Everything you need to know

You may have heard that bone broth is a nutritious beverage rich in protein, amino acids, collagen, and more. However, did you know that sipping bone broth may even aid in reducing menopause symptoms? Let’s dive into the evidence!

The Importance of Nutrition in Menopause

During menopause, a natural part of aging for women, many changes are occurring in your body, which can lead to physical side effects, such as hot flashes, and emotional symptoms, like mood changes. Therefore, many look for ways to reduce the symptoms of menopause, such as dietary changes.

According to the NHS, it is important to eat a healthy and balanced diet during menopause, including a wide variety of vegetables, fruits, and whole grains. In addition, limit your intake of caffeine, alcohol, and sugary foods and beverages. A balanced diet also includes adequate protein, vitamins, and minerals.

While a balanced diet will not completely eliminate the uncomfortable symptoms of menopause, good nutrition can reduce the severity and prevalence of many side effects and will promote healthy aging. Read on to learn more about how bone broth can help!

Bone Broth and Menopause

Bone broth is a nutrient-dense food product that contains protein, collagen, and more that can help to promote healthy aging and lessen symptoms of menopause. Bone broth is made from simmering bones of chicken, beef, or fish with herbs and veggies and then straining to get a smooth and delicious broth. What remains is a nutrient-dense liquid that is high in protein and very low in calories, fat, and carbohydrates.

Muscle loss during menopause

Sarcopenia is a slow and gradual decline in strength and muscle mass that could lead to poor quality of life and even physical disabilities. Since menopause typically occurs in your 40s or 50s, it is essential at that time to consume enough nutrients to keep your muscles strong and healthy.

According to Nutrition Research, consuming enough protein in the diet is very important since it can potentially help to slow sarcopenia. Protein is composed of amino acids that are important in building, maintaining, and repairing muscle in the body. Proteins also play a role in every chemical reaction that occurs in the body.

The journal Nutrition in Clinical Practice recommends that older adults consume 25 to 30 grams of protein at each meal. For reference, a 100-gram serving of Take Stock chicken bone broth, for example, contains 2.7 grams of protein. The Take Stock beef bone broth, made from beef bones, contains even more protein at 4 grams per 100 grams of broth. Therefore, rather than replace a protein in your meal with bone broth, drinking bone broth can act as a great supplementary protein source along with your balanced meal that includes lean meat and low-fat dairy to provide protein as well. 

Symptom management during menopause

According to a study published in the Archives of Internal Medicine, women with a higher body mass are more likely to experience hot flushes during menopause. Researchers found that women who lost weight had an improvement in their hot flushes

Bone broth is naturally low in calories, fat, and carbohydrates. However, the protein and fluids in the broth can still help you feel nourished and satisfied after drinking! Therefore, bone broth can be a great beverage to add to your diet if you are trying to lose weight.

Additionally, bone broth contains a form of collagen called gelatin that comes from the bones. Based on a study published in The Journal of Nutrition, participants that consumed gelatin had decreased appetite. Therefore, the collagen in the form of gelatin, in bone broth can help you feel full and satisfied after drinking.

Key Takeaways

  • Bone broth is a nutritious beverage that provides protein, amino acids, collagen, and more.
  • A healthy and balanced diet, which includes adequate amounts of protein, is important for reducing symptoms of menopause and promoting healthy aging.
  • Protein in bone broth is essential to reduce sarcopenia, which is the loss of strength and muscle mass as you age.
  • Bone broth is low in calories, fat, and carbohydrates, and, therefore, drinking bone broth can promote weight loss.
  • Weight loss has been linked to decreased severity of some menopause symptoms, such as hot flashes.
  • Collagen, more specifically the gelatin, in bone broth can also promote satiety and reduce appetite, encouraging weight loss.

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