Bone broth for joint pain
Do you suffer from aching wrists, knees or hips?
You might think that all those aches & pains are just a sign of aging.
Indeed aching joints are incredibly common.
There are conservative estimates that 54 million people in the USA have been diagnosed with arthritis.
Arthritis doesn’t just affect older people either. An estimated 300,000 babies or children have been diagnosed with arthritis or a rheumatic condition.
Although incredibly widespread – aching bones & joints don’t have to be a fact of life.
There are a huge number of supplements available that claim to relieve joint pain.
Yet as with most things in life – the simple solutions are often the best.
One of the most cheap, cheerful & effective ways to relieve joint pain is good old-fashioned bone broth.
In fact, bone broth for joint pain is so fashionable at the moment there are cafes serving nothing but bone broth. No coffee, no tea, just bone broth.
So why is bone broth for joint pain so effective?
Well, first you need to know what causes joint pain.
What causes joint pain?
Joint pain is typically caused by inflammation of the joint.
If you would like more information on inflammation you might like this.
There are multiple causes of joint pain such as sprains, infection or cancer.
The most common cause of joint pain is rheumatic conditions.
Rheumatic conditions are sometimes called musculoskeletal conditions. They contain common symptoms such as:
- Joint pain
- Loss of motion in a joint or joints
- Inflammation – swelling, redness & warmth in the affected area
There are over 200 distinct rheumatic conditions but the most common are:
- Rheumatoid arthritis
- Spondyloarthropathies — ankylosing spondylitis (AS) and psoriatic arthritis (PsA)
- Sjogren’s syndrome
- Infectious arthritis
- Juvenile idiopathic arthritis
- Polymyalgia rheumatica
A rheumatologist usually treats rheumatic conditions. Treatments typically involve medications, exercise, stress management & diet.
One easy addition to your diet to relieve symptoms is bone broth for joint pain.
What causes rheumatic conditions?
Rheumatic conditions occur when your immune system becomes overly sensitive & starts to attack your own tissues.
Osteoarthritis, unlike most rheumatic conditions, is not linked to problems with your immune system.
It results from damage to the cartilage – the cushion between bones. Osteoarthritis is the wearing down of cartilage. It usually occurs in well-used joints such as knees, hips, lower back & fingers.
Although osteoarthritis is more common in older adults – don’t take it as an unpleasant side effect of aging. In fact at least 20% of people never get arthritis.
How can bone broth help joint pain?
The connective tissues between your joints need to be strong & healthy to avoid those aching joints.
In order to rebuild healthy & strong cartilage, you need to give your body the nutrients it needs.
“But growing is for kids – I am well past growing”
We all continue to grow every day – no matter how old you are!
Just like your hair & nails – the connective tissue in your joints keeps growing.
That is why it is so important to give your body the necessary materials to rebuild.
This is where bone broth for joint pain can help.
What is ‘in’ bone broth that helps joint pain?
When we cook bones we get gelatine.
Gelatine is not just the ingredient that makes jelly wobble it is also collagen.
Yep, collagen injections & creams for youthful skin – that collagen.
Collagen plays a really important role in our bodies. It is in our skin, hair, muscles, bones, blood vessels & cartilage.
When it comes to your joints & tendons – it is the ‘glue’ that holds your body together.
Collagen production does slow down with age but by giving your body lots of collagen from food sources such as bone broth – you can help to combat this natural degeneration.
Another important ingredient in bone broth is hyaluronic acid. Hyaluronic acid is commonly given as an oral treatment or injected into the joints of osteoarthritis sufferers.
Bone broth is also high in lots of other vitamins & minerals such as calcium, zinc & magnesium.
These vitamins & minerals play essential roles in keeping us healthy, including immune function, brain function & increasing bone density.
Increasing bone density is especially important for women of all ages to reduce the risk of osteoporosis (brittle bones) in later life.
Bone broth for joint pain – does it actually work?
Collagen is full of glucosamine & chondroitin sulphate – which are both well known to keep cartilage healthy & joint pain at bay.
Glucosamine & chondroitin are proven to be as effective as the medication Celebrex in treating osteoarthritis.
One study found that people with osteoarthritis joint pain who were treated with type II collagen showed significant improvements in daily activities. These activities included walking up stairs, sleeping & a general improvement to the quality of life.
Researchers have also found that ingesting type II collagen improves the symptoms of many suffering from rheumatoid arthritis. For some people, their rheumatoid arthritis went into complete remission with the collagen.
Bone broth v Supplements
You may well be wondering can’t I just take a supplement with all the goodness of bone broth?
Well yes, there are some good options on the market.
But bone broth is better for a couple of main reasons.
When looking at nutrients, you need to consider BOTH the nutrient content & how easy it is for your body to absorb (the bioavailability).
A food source could contain all the vitamins you need but it passes straight through without getting absorbed – all that goodness gets flushed down the toilet – literally!
Bone broth is very easy for your body to absorb & harness all of those nutrients.
One study found that consuming glucosamine chondroitin from animal cartilage (i.e. in bone broth) is more effective for decreasing osteoarthritis pain than taking it in pill form.
2) Side effects
Supplements can interfere with other medications & may have nasty side effects.
You should always talk to your doctor before mixing supplements with prescription drugs.
If you would like more information you might like our guide ‘The Truth About Treating Pain with Supplements: 3 Things To Consider First’.
Bone broth, on the other hand, has no known negative side effects.
Another great food for reducing inflammation is turmeric – you can read more here.
How do I make bone broth for joint pain?
Making bone broth is easy!
All you need is bones, your favourite stewing vegetables, apple cider vinegar, salt & water.
Add them all to a crockpot or slow cooker & cook on a low heat for a long time.
One of our favourite recipes is for Beef Bone Broth:
- 4 pounds beef bones with marrow
- 4 carrots, chopped
- 4 celery stalks, chopped
- 2 medium onions, peel on, sliced in half lengthwise and quartered
- 4 garlic cloves, peel on & smashed
- 1 teaspoon salt
- 1 teaspoon peppercorns
- 2 bay leaves
- 3 sprigs fresh thyme
- 5-6 sprigs parsley
- ¼ cup apple cider vinegar
- 18-20 cups cold water
- Place all ingredients in a large crock-pot / slow cooker.
- Add in water.
- Bring to a boil over high heat; reduce and simmer gently, skimming the fat that rises to the surface occasionally.
- Simmer for 24-48 hours.
- Remove from heat and allow to cool slightly.
- Discard solids & strain remainder in a bowl through a colander. Let stock cool to room temperature, cover & chill.
- Use within a week or freeze up to 3 months.
You can also use your bone broth as stock in risotto, stew or even soup.
As with most things in life Grandma was right!
Bone broth can really help with joint pain.
Joint pain is generally caused by either worn cartilage or inflammation of the joint.
However joint pain does not need to be an unfortunate part of the aging process.
By giving your body all of the building materials it needs – your body can continue to grow cartilage. The cushion for your joints.
Bone broth contains all the necessary nutrients your body needs to keep joints healthy & strong.
Unlike supplements, bone broth is easy for your body to absorb.
Broth is also cheap, easy to make & has no known side effects.
Bone broth for joint pain even has other health benefits such as improving immune function & gut health.
If you don’t fancy drinking cups of bone broth like the hipsters you can use it as stock in your favourite soup.
Have you tried bone broth for joint pain?