One of the intentions behind these articles is to occasionally bust some myths and this week we’re going to do just that. With bone broth being marketed as THE magic bullet solving all of our health and beauty problems, I’m going to burst that bubble just a little and bring us back down to earth.
Don’t get me wrong, bone broth can absolutely be healing. It’s nutrient-dense and has amazing gut healing properties. But as with most things in life, context matters and balance is key…
Today, I want to focus on bone broth protein powder specifically because I see so many of my patients taking it as a supplemental form of protein. Many of these same patients also struggle with chronic gut issues such as bloating as well as other symptoms like headaches, skin issues, anxiety and/or brain fog.
Now, you may say that this sounds like me, but my GI symptoms were going on even before taking the bone broth-based protein. And that is very well possible, but something to keep in mind is that even though your gut issues may have not started because of the protein powder, they could be exacerbated by it.
So let’s discuss some of the potential reasons for this…
Histamine sensitivity or histamine intolerance
Bone broth is high in histamine (especially slow cooked bone both) and high levels of histamine can cause bloating due to increasing gut permeability and triggering inflammatory responses.
Please note that histamine intolerance and histamine sensitivity are not quite the same.
Histamine intolerance refers to a metabolic imbalance where the body can’t break down histamine efficiently, usually due to low levels or impaired activity of, mainly, an enzyme called DAO (diamine oxidase).
Histamine sensitivity is a reactive or heightened response to histamine, even if histamine breakdown pathways are functioning. Think of this as more of your immune or nervous system being on edge.
Impaired digestion
Bone broth contains one of the highest sources of gelatin and gelatin can be hard to digest, especially if you have low stomach acid or digestive enzymes.
This undigested protein can ferment in the gut causing or exacerbating gas and bloating.
There is also a histamine connection here. High histamine levels may further impair secretion of stomach acid and pancreatic enzymes which again can lead to or exacerbate gas and bloating.
Too much glycine
Bone broth is also a rich source of glycine which is an amazing amino acid and neurotransmitter known for its calming effects. Glycine also supports collagen production. However, what we’re understanding is that glycine can have a biphasic or paradoxical effect where too much of it in some individuals can lead to excitatory symptoms such as loose bowels, bloating and GI discomfort.
Again please note that some of these factors can become problematic when we’re consuming large amounts of these nutrients such as found in powders or concentrates, on a daily basis.
So what is a better alternative?? Of course I much rather you eat actual food! I’m talking about red meat from a clean grassfed source. But if you’re looking to supplement what you’re already eating, grassfed beef protein powder can be a great option. Please be aware of artificial flavorings and sweeteners. You can always purchase a clean unflavored product and make it delicious by adding organic berries, cacao nibs, etc.
As always, my goal here is NOT to create fear or to demonize a nutrient-rich food like bone broth. But more so to educate you and encourage you to find your balance with these foods.
If we want peace we need to start by cultivating it inside ourselves - in a very real and committed way.
It starts with us and within us, and then moves outwards not the other way around!
As within so without…
We need to remember what we’ve forgotten as a species and that is everything from our bodies, our world and the cosmos operate based on the premise of collaboration and cooperation!
We need to remember the sacredness of life, in all of its forms!!
Here’s a piece by Alice Walker from her beautiful book called Why War Is Never A Good Idea as a great reminder…
Though war is old
It has not
Become wise.
Though war has eyes
Of its own
And can see oil and gas
And mahogany trees
And every shining thing
Under the earth
When it comes
To nursing mothers It is blind;
Milk, especially
Human,
It cannot see.
One of the things that I’ve been doing from the start of all of this is to have a disciplined practice where I quiet down the external noise and allow myself to visualize and feel peace in a way that is REAL and meaningful for me. So real that I can see it clearly and feel it deeply in me. That’s how I’ve been praying.
This practice is powerful because:
One, it’s been scientifically proven (and can be measured) that we ARE connected, to each other and to the earth, so the energy that we cultivate and carry most certainly impacts the world around us and the events that occur.
Two, this practice will help us speak and act from a place of groundedness and clarity.
There is a lot going on for us as a global family and if we are to get out of this madness unscathed it is incumbent upon us to stay awake and aware! And an empowering and grounding practice such as this can certainly help us be able to see through the fog.
So I want to invite you to join me in praying for peace by creating and cultivating peace inside yourselves and then sending that energy outwards to the rest of the world.
Engaging in this practice is not to replace what we do in the outside world but in addition to it.
This is OUR opportunity to *not* stand behind senseless loss of life anywhere!!
Let’s end with Sa'adi beautiful words:
Human beings are members of a whole,
In creation of one essence and soul.
If one member is afflicted with pain,
Other members uneasy will remain.
If you've no sympathy for human pain,
The name of human you cannot retain!
What does being healthy mean to you?
Hopefully you don’t think that health is merely the absence of disease! Or some vague concept that can’t really be understood, felt or measured.
So let’s discuss what it means to be truly healthy – physically and emotionally.
Being healthy means…
Having healthy and BALANCED vital signs!
This means, for example, a blood pressure that is not too low or too high.
I’m going to open a parenthesis here, because I know most of you have heard that having high blood pressure can be bad and there’s no arguing that. But rarely does anyone talk about the problem with having low blood pressure. In fact, most of my patients with extremely low blood pressures were congratulated by their past doctors. So, what’s the problem with having chronic low blood pressure? Think about it, if there’s not enough pressure at the level of your arm, how is there supposed to be enough pressure to carry blood to your brain? Your blood has to travel against gravity and pass through smaller and smaller vessels as it goes towards the brain, and you need enough pressure to make that happen. So, just because high blood pressure is bad, that doesn't mean that low blood pressure is good or the lower the better. What you want is balanced blood pressure. Over time, low blood pressure can lead to brain fog, weakness, sleepiness, blurry vision, lightheadedness and dizziness, especially upon sudden movements such as sitting up from a laid down position or standing from a seated position.
And then there is stable blood sugar levels – please note that by stable I don’t mean fixed or low blood sugar levels.
A breathing pattern and heart rate that do not indicate you’re in a constant state of stress.
A healthy appetite – remember less is NOT necessarily better.
A healthy libido.
A healthy menstrual cycle with regular bleeds (for those of us who menstruate).
At least one healthy bowel movement per day without needing coffee or laxatives (natural or otherwise).
Optimal energy levels – this means being able to get through your daily responsibilities and still having some energy left in your tank. So that you're not just doing the bare minimum and you have enough energy to also invest in the things that bring you joy.
Being able to unwind and sleep well without having to turn to alcohol or downers (i.e. the plethora of sleep aids out there).
Being able to wake up and have the energy to function without having to resort to cup after cup of coffee or other stimulants.
Having adequate muscle mass on your body.
Having cognitive stamina and brain power.
Having a calm and clear mind.
Being able to move your body without being in pain.
Being resilient – meaning being able to handle life and the stressors that come along without feeling like you’re constantly on the verge of having a nervous breakdown.
Being able to laugh and to NOT take yourself too seriously all of the time.
Learning healthy coping strategies to deal with stress that don’t involve distracting, numbing, running from and self-destruction.
Having a healthy relationship with yourself.
Having deep meaningful connections with other humans and a connection to nature.
Having a sense of purpose and an overall healthy outlook on life.
Feeling connected to your body, BEING in your body. This should be at the top of all of our lists.
Before you think to yourself that this is way too much and begin to feel overwhelmed, remember that the goal here is not to achieve all of this overnight. You can simply pick 1 or at the most 2 things that really speak to you, the ones that are the needle-movers for you, and begin to address those. And because your body operates as a whole, as you work on one facet of your health, other facets will also start to improve without the need for you to micromanage them!
And you can keep coming back to this framework to see which areas of your health still need some extra love and attention.