Bone Broth
As the days grow shorter and the air becomes cooler, many of us naturally seek warmth and nourishment to support our health. One timeless tradition — cherished both in Traditional Chinese Medicine (TCM) and increasingly recognised by Western medicine — is starting the morning with a warm cup of bone broth.
I personally enjoy a cup first thing, even before breakfast or coffee. Having bone broth on an empty stomach allows the body to absorb all of its incredible nutrients more efficiently, setting a strong foundation for the day ahead.
But why is this simple practice so powerful, especially during the colder months? Let’s explore the benefits through both a Western and TCM lens.
Bone Broth in Western Medicine: A Nutrient-Dense Superfood
Bone broth is rich in essential nutrients that can strengthen the body from the inside out. Slow-simmering bones for hours extracts:
- Collagen and gelatine, which support healthy joints, skin, and gut lining.
- Amino acids like glycine and proline, which aid in digestion, sleep, and detoxification.
- Minerals such as calcium, magnesium, phosphorus, and potassium, essential for bone and muscle health.
- Electrolytes that help maintain hydration and support adrenal function.
In colder weather, our immune systems are often under more strain. Bone broth provides easily digestible nutrients that help strengthen immunity, improve gut health (where much of our immune function originates), and reduce inflammation.
Bone Broth from the TCM Perspective: Nourishing the Kidneys and Strengthening Qi
In Chinese medicine, seasonal shifts are deeply important. Autumn and winter are times when the Kidneys — considered the storehouse of our vital energy (Jing) — needs special care.
Bone broth is seen as a deeply nourishing tonic, offering several TCM benefits:
- Tonifies the Kidneys and Liver: Bones are rich in Jing. Drinking bone broth helps replenish and conserve this essence, which is particularly important in winter when our energy naturally turns inward.
- Strengthens the Spleen and Stomach: Mornings are the optimal time to support the Spleen, which governs digestion and transformation of food into energy (Qi). A warm, easy-to-digest broth is perfect for gently waking up the digestive system.
- Warms the Yang: As temperatures drop, maintaining internal warmth becomes essential. Bone broth is naturally warming and helps to build and protect our body’s Yang energy.
- Supports Blood Production: Bones house marrow, which is connected to the production of Blood in TCM theory. Drinking broth regularly can support Blood nourishment, helping prevent dryness, fatigue, and weakness that often arise in colder months.
Why Morning?
In TCM, the hours between 7–9 AM correspond to the Stomach. This is the ideal time to “fill the tank” with something easy to digest and highly nourishing. Bone broth offers the perfect combination of warmth, hydration, and concentrated nutrients, setting a strong foundation for the day ahead.
Tips for Getting Started
- Choose quality bones: Organic, pasture-raised, or grass-fed animal bones are best to minimise toxins and maximise nutrients.
- Add warming herbs: Ginger, garlic, or even a touch of Chinese herbs like astragalus (Huang Qi) can boost the immune-supporting and warming properties.
- Keep it simple: A small cup (about 1 cup) in the morning is plenty to start. You can sip it plain, or with a pinch of sea salt or fresh herbs.
Final Thoughts
As we move further into autumn and winter, this simple, warming practice can make a meaningful difference in maintaining optimal health. If you’re seeking additional ways to support your immune system, digestive function, and energy reserves through seasonal transitions, consider adding bone broth into your morning routine.
Adriana
