Bone Broth: A Nourishing Elixir for Women’s Health at Every Age – By Serine Al Mur

Women’s health is a lifelong journey, and nourishing our bodies plays a key role in maintaining vitality at every stage. One of the most powerful yet underrated superfoods is bone broth—a nutrient-dense elixir that supports digestion, skin health, mood balance, and metabolism. As we celebrate International Women’s Day, I want to share my personal experience with bone broth and how it has transformed my well-being and that of my family.

My Personal Journey with Bone Broth

I started drinking bone broth out of curiosity, but it quickly became a staple in my daily routine. For years, I struggled with bloating and sluggish digestion. No matter how healthy I ate, I often felt discomfort after meals. Within a few weeks of incorporating bone broth, I noticed a major shift. My gut felt more balanced, bloating disappeared, and I had a newfound sense of lightness.

But the benefits didn’t stop there. My skin started to glow, looking more hydrated and youthful. I also noticed a significant improvement in my mood—less stress, better focus, and deeper sleep. Over time, my metabolism improved, and I felt more energized throughout the day. Seeing these positive changes, I began incorporating bone broth into my family’s meals, ensuring my kids get the same nourishment. It’s now a morning ritual in our home, and my young ones love it too!

Glow from Within: Bone Broth and Skin Health

Collagen is the foundation of youthful skin, and bone broth is one of the best natural sources. Rich in collagen, gelatin, and amino acids, it helps improve skin elasticity, reduces fine lines, and promotes deep hydration. As collagen production decreases with age, regularly consuming bone broth replenishes what’s lost, giving your skin a radiant glow from within.

Gut Health & Microbiome: The Key to Well-Being

A healthy gut is essential for overall health, and bone broth plays a major role in supporting digestion. The gelatin in bone broth helps repair the gut lining, reducing inflammation and improving nutrient absorption. For women experiencing bloating, IBS, or hormonal gut imbalances, bone broth is a soothing remedy that promotes a balanced microbiome.

Mood Balance & Metabolism Boost

What we eat directly impacts our mood and energy levels. Bone broth is rich in glycine, an amino acid that calms the nervous system, reduces anxiety, and enhances sleep quality. It also provides essential minerals that support metabolism, helping the body function efficiently. Drinking bone broth in the morning jumpstarts digestion, making it the perfect first meal of the day.

A Simple & Nourishing Bone Broth Recipe

Ingredients:

• 2-3 lbs organic bones (chicken, beef, or a mix)
• 10 cups water
• 2 tbsp apple cider vinegar (helps extract nutrients from bones)
• 1 onion, chopped
• 3 garlic cloves, crushed
• 2 carrots, chopped
• 2 celery stalks, chopped
• 1 tsp sea salt
• 1 tsp black pepper
• 1 bay leaf
• Fresh herbs (thyme, rosemary, or parsley for added nutrients)

Instructions:

1. In a large pot, combine bones, water, and apple cider vinegar. Let sit for 30 minutes.
2. Add vegetables, salt, pepper, and herbs.
3. Bring to a boil, then reduce to a low simmer.
4. Simmer for at least 12-24 hours (the longer, the better for nutrient extraction!).
5. Strain the broth and pour it into a Pyrex dish. Place it in the refrigerator overnight.
6. In the morning, remove the accumulated fat layer on top. Underneath, you’ll find a rich, gelatinous broth full of collagen.
7. Cut the gelatin into cubes and freeze them.
8. Every morning, place one cube in a mug, pour hot water over it, squeeze in fresh lemon, and enjoy as the first thing you consume for maximum absorption.

The Ultimate Act of Self-Care

This International Women’s Day, prioritize your health with a simple yet powerful habit—bone broth. Whether you’re in your 20s, 40s, or 60s, its healing benefits will support you at every stage of life. Nourish your body, boost your energy, and embrace the power of food as medicine.

Here’s to strong, radiant, and resilient women everywhere!

Serine Al Murr, is a clinical dietitian, certified emotional intelligence coach, and wellness specialist, for kids and adults.