Remedies: Broth Breaks
The menstrual cycle is a profound rhythm of life, an intricate dance of hormones, physical changes, and emotional shifts that every menstruating woman experiences. While it's a natural and essential part of womanhood, it can also bring challenges—ranging from physical discomfort to emotional upheavals. Many women seek ways to ease these challenges, and one of the most powerful tools at our disposal is proper nutrition. This is where bone broth, a time-honored tradition of nourishment, can play a crucial role.
Why Bone Broth?
Bone broth is more than just a trendy health elixir—it’s a powerful, traditional remedy that has been used for centuries across various cultures. The slow-simmering process of bones, marrow, and connective tissues extracts essential nutrients and minerals that are easily absorbed by the body.
Here’s why bone broth is particularly beneficial for menstruating women:
Nutrient Density: Bone broth is packed with essential nutrients that support the body’s needs during menstruation, including collagen, amino acids, and minerals like calcium and magnesium.
Easy Digestion: During menstruation, some women may experience digestive discomfort. Bone broth is gentle on the stomach and easy to digest, making it an excellent option for those who may not have a strong appetite.
Hydration: Bone broth is hydrating, providing not only water but also electrolytes that help maintain balance in the body, which is especially important during menstruation.
Warmth and Comfort: The warmth of bone broth can be soothing and comforting, offering both physical and emotional support during the menstrual phase.
Basic Bone Broth Recipes
Chicken Bone Broth
Chicken bone broth is a light, versatile, and highly nutritious option that’s rich in collagen and easy on the digestive system. It’s particularly beneficial for supporting joint health, skin elasticity, and gut function.
Ingredients:
2-3 pounds of chicken bones (carcass, wings, feet, necks)
2 carrots, roughly chopped
2 celery stalks, roughly chopped
1 onion, quartered
4 cloves garlic, smashed
1-2 tablespoons apple cider vinegar
1 bay leaf
1 small bunch of fresh parsley
1 teaspoon whole peppercorns
Water to cover (about 10-12 cups)
Instructions:
Prepare the Bones: If using a whole chicken carcass, break it into smaller pieces to fit into your pot. Chicken feet are particularly high in collagen and will help create a gelatinous broth.
Combine Ingredients: Place the bones, vegetables, garlic, bay leaf, peppercorns, and vinegar in a large stockpot or slow cooker. Add enough water to cover the bones by about two inches.
Simmer: Bring the mixture to a gentle boil, then reduce the heat to low. Simmer uncovered for 12-24 hours. If using a slow cooker, set it to low and cook for the same amount of time.
Skim and Strain: Skim off any foam that rises to the surface during the first hour of cooking. After simmering, strain the broth through a fine-mesh strainer or cheesecloth into a clean pot or large bowl.
Cool and Store: Allow the broth to cool before transferring it to storage containers. Refrigerate for up to 5 days or freeze for up to 6 months.
Tips:
For a richer flavor, roast the chicken bones in the oven at 400°F for 30 minutes before simmering.
If you prefer a clearer broth, blanch the bones in boiling water for 5 minutes before starting the broth.
Beef Bone Broth
Beef bone broth is richer and more robust than chicken broth, packed with gelatin, minerals, and healthy fats. It’s an excellent choice for supporting joint health, reducing inflammation, and providing deep nourishment.
Ingredients:
3-4 pounds of beef bones (marrow bones, knuckles, oxtails, or a mix)
2 carrots, roughly chopped
2 celery stalks, roughly chopped
1 onion, quartered
4 cloves garlic, smashed
2 tablespoons apple cider vinegar
2 bay leaves
1 small bunch of fresh thyme or rosemary
1 teaspoon whole peppercorns
Water to cover (about 12-14 cups)
Instructions:
Roast the Bones: Preheat your oven to 400°F. Spread the bones on a baking sheet and roast for 30-45 minutes, turning once, until deeply browned. This step enhances the flavor of the broth.
Combine Ingredients: Place the roasted bones, vegetables, garlic, bay leaves, thyme, peppercorns, and vinegar in a large stockpot or slow cooker. Add enough water to cover the bones by about two inches.
Simmer: Bring the mixture to a gentle boil, then reduce the heat to low. Simmer uncovered for 24-48 hours. If using a slow cooker, set it to low and cook for the same amount of time.
Skim and Strain: Skim off any foam that rises to the surface during the first hour of cooking. After simmering, strain the broth through a fine-mesh strainer or cheesecloth into a clean pot or large bowl.
Cool and Store: Allow the broth to cool before transferring it to storage containers. Refrigerate for up to 5 days or freeze for up to 6 months.
Tips:
For an extra nutrient boost, add a few pieces of beef feet or shanks, which are rich in collagen.
A small piece of kombu (dried seaweed) can be added during the last hour of simmering for additional minerals.
Broths for Cramps and Pain Relief
Overview: Menstrual cramps are one of the most common symptoms experienced by menstruating women. They are typically caused by the contraction of the uterine muscles, which can be exacerbated by inflammation and stress. Anti-inflammatory ingredients and muscle-relaxing nutrients can help reduce the intensity of cramps.
Key Ingredients:
Ginger: Known for its anti-inflammatory properties and ability to soothe muscle pain.
Turmeric: Contains curcumin, a potent anti-inflammatory compound that can help reduce menstrual pain.
Magnesium-Rich Foods: Magnesium helps relax muscles and reduce cramping.
Anti-Inflammatory Turmeric Chicken Broth
This broth combines the anti-inflammatory powers of turmeric with the soothing effects of ginger and magnesium-rich leafy greens, making it a perfect remedy for menstrual cramps.
Ingredients:
4 cups chicken bone broth
1 teaspoon ground turmeric or 1-inch fresh turmeric root, sliced
1 small piece of fresh ginger, sliced
1 cup spinach or kale, chopped
1 tablespoon coconut oil
Juice of 1 lemon
Sea salt and black pepper to taste
Fresh cilantro for garnish
Instructions:
Simmer the Broth: In a pot, bring the chicken bone broth to a gentle simmer. Add the turmeric, ginger, and coconut oil. Simmer for 15 minutes.
Add Greens: Stir in the chopped spinach or kale and simmer for an additional 5 minutes, until the greens are wilted.
Finish and Serve: Stir in the lemon juice and season with sea salt and black pepper to taste. Garnish with fresh cilantro and serve warm.
Ginger and Garlic Beef Broth
This broth is packed with ginger and garlic, both of which have powerful anti-inflammatory and pain-relieving properties. The addition of magnesium-rich vegetables like Swiss chard further supports muscle relaxation.
Ingredients:
4 cups beef bone broth
1 large piece of fresh ginger, sliced
4 cloves garlic, minced
1 cup Swiss chard, chopped
1 tablespoon tamari or soy sauce
1 tablespoon sesame oil
Fresh green onions for garnish
Instructions:
Simmer the Broth: In a pot, bring the beef bone broth to a gentle simmer. Add the ginger, garlic, and tamari. Simmer for 20 minutes.
Add Swiss Chard: Stir in the chopped Swiss chard and cook for an additional 5 minutes, until wilted.
Finish and Serve: Drizzle with sesame oil and garnish with fresh green onions. Serve warm.
Broths for Fatigue and Low Energy
Overview: Fatigue is another common symptom during menstruation, often caused by the body’s increased energy demands and potential nutrient deficiencies, such as iron. Nutrient-dense broths that provide sustained energy, replenish iron, and support adrenal function can help combat this fatigue.
Key Ingredients:
Iron-Rich Foods: To replenish iron levels and support energy production.
Adaptogens: Herbs like ashwagandha and ginseng can help balance stress hormones and improve energy levels.
B Vitamins: Essential for energy production and reducing fatigue.
Iron-Rich Beef Bone Broth with Spinach
This broth is designed to combat fatigue by providing a rich source of iron from beef bones and spinach, along with B vitamins and adaptogenic herbs.
Ingredients:
4 cups beef bone broth
1 cup spinach, chopped
1 small piece of fresh ginger, sliced
2 cloves garlic, minced
1 tablespoon miso paste
1 teaspoon ashwagandha powder (optional)
Sea salt and black pepper to taste
Fresh parsley for garnish
Instructions:
Simmer the Broth: In a pot, bring the beef bone broth to a gentle simmer. Add the ginger and garlic. Simmer for 10 minutes.
Add Spinach: Stir in the spinach and cook for an additional 5 minutes, until wilted.
Finish with Miso: Turn off the heat and stir in the miso paste and ashwagandha powder (if using). Season with sea salt and black pepper to taste.
Garnish and Serve: Garnish with fresh parsley and serve warm.
Herbal Chicken Broth with Ginseng
Ginseng is a powerful adaptogen that helps combat fatigue by supporting adrenal health and improving energy levels. Combined with nutrient-rich chicken broth, this recipe is perfect for boosting your energy during menstruation.
Ingredients:
4 cups chicken bone broth
1 small piece of fresh ginseng root, sliced (or 1 teaspoon dried ginseng)
1 small piece of fresh ginger, sliced
2 cloves garlic, minced
1 tablespoon goji berries (optional, for added nutrients)
1 tablespoon lemon juice
Fresh cilantro for garnish
Instructions:
Simmer the Broth: In a pot, bring the chicken bone broth to a gentle simmer. Add the ginseng, ginger, and garlic. Simmer for 20 minutes.
Add Goji Berries: Stir in the goji berries (if using) and simmer for an additional 5 minutes.
Finish and Serve: Stir in the lemon juice and garnish with fresh cilantro. Serve warm.
Broths for Bloating and Water Retention
Overview: Bloating and water retention are common during the luteal and menstrual phases, often due to hormonal fluctuations. Ingredients that have diuretic properties, reduce inflammation, and support digestive health can help alleviate these symptoms.
Key Ingredients:
Fennel: Known for its digestive and diuretic properties.
Ginger: Supports digestion and reduces bloating.
Cucumber: A natural diuretic that helps reduce water retention.
Fennel and Ginger Chicken Broth
Fennel is an excellent remedy for bloating and digestive discomfort. Combined with ginger and chicken broth, this recipe helps ease bloating and supports healthy digestion.
Ingredients:
4 cups chicken bone broth
1 bulb fennel, sliced thinly
1 small piece of fresh ginger, sliced
1 garlic clove, minced
1 tablespoon lemon juice
Fresh dill for garnish
Instructions:
Simmer the Broth: In a pot, bring the chicken bone broth to a gentle simmer. Add the fennel, ginger, and garlic. Simmer for 15-20 minutes, until the fennel is tender.
Finish and Serve: Stir in the lemon juice and garnish with fresh dill. Serve warm.
Cucumber and Mint Beef Broth
This refreshing broth combines the hydrating and diuretic properties of cucumber with the cooling effects of mint, making it an ideal remedy for bloating and water retention.
Ingredients:
4 cups beef bone broth
1 small cucumber, peeled and sliced
1 small bunch of fresh mint leaves
1 small piece of fresh ginger, sliced
1 tablespoon apple cider vinegar
Sea salt to taste
Fresh mint for garnish
Instructions:
Simmer the Broth: In a pot, bring the beef bone broth to a gentle simmer. Add the cucumber, mint, ginger, and apple cider vinegar. Simmer for 10-15 minutes.
Strain the Broth: Remove the mint leaves and ginger slices to prevent the broth from becoming too strong.
Finish and Serve: Season with sea salt to taste and garnish with fresh mint. Serve warm or at room temperature.
Broths for Mood and Emotional Balance
Overview: Mood swings and emotional sensitivity can be significant during the luteal and menstrual phases due to fluctuating hormones. Broths that include mood-supporting nutrients like magnesium, omega-3 fatty acids, and adaptogens can help stabilize mood and reduce anxiety.
Key Ingredients:
Omega-3 Fatty Acids: Supports brain health and mood regulation.
Magnesium: Helps calm the nervous system and reduce stress.
Adaptogens: Herbs like ashwagandha and holy basil support emotional resilience.
Adaptogenic Mushroom Broth
Mushrooms like reishi and shiitake have adaptogenic properties that support stress management and emotional balance. This broth is perfect for calming the mind and body during emotionally challenging times.
Ingredients:
4 cups beef bone broth
1 cup dried shiitake mushrooms, soaked and sliced
1 teaspoon reishi mushroom powder
1 small piece of fresh ginger, sliced
2 cloves garlic, minced
1 tablespoon tamari or soy sauce
Fresh green onions for garnish
Instructions:
Simmer the Broth: In a pot, bring the broth to a gentle simmer. Add the soaked and sliced shiitake mushrooms, reishi mushroom powder, ginger, garlic, and tamari. Simmer for 20-25 minutes to allow the flavors and adaptogens to infuse into the broth.
Finish and Serve: Once the broth is ready, garnish with fresh green onions. Serve warm to enjoy the calming and balancing effects of this adaptogenic mushroom broth.