Stressed Out? A Hot Cup of Bone Broth Goes a Long Way

In an economy where everything feels more expensive like groceries, gas, even your daily peace of mind, stress has quietly become a constant companion. Stress doesn’t wait for the “right” season. It shows up in the middle of college finals, when work deadlines pile up, or when travel, social events, and to-do lists collide. Especially the start of the summer, there’s a long list of stressors that make life complicated:

• End of school year pressure for students and teachers
• Graduations, weddings, and other life events
• Financial pressure from summer activities
• Allergies and seasonal changes
• Summer body expectations
• Workload changes
• Vacation planning
• Longer days

Modern life doesn't pause, and neither do our bodies. But stress wears us down, especially when it lingers. That's why we sat down with functional medicine dietitian Rebecca Russell to talk about how stress impacts the body, and how thoughtful nutrition (like bone broth) can help you recover, prevent burnout, and feel more grounded year-round.

What Stress Really Does to the Body

We often think of stress as just a mental burden. You’ll get tight shoulders, trouble sleeping, maybe a racing mind. But chronic stress has far-reaching consequences beyond mood. According to Rebecca, “Cortisol dysregulation from chronic stress can impact pretty much everything in the body. Every organ, every system.”

When our bodies are stuck in fight-or-flight mode for too long, the constant surge of cortisol becomes damaging. “It can increase inflammation, oxidative stress, organ dysfunction… honestly, it's really the catalyst for a lot of things when it comes to poor health outcomes.” Over time, this kind of wear and tear on the body can weaken immunity, disrupt hormones, affect heart health, and even alter brain function.

One of the first systems to take a hit under stress? Digestion. That means fewer digestive enzymes, lower stomach acid, slower motility, all of which make it harder to absorb nutrients. And ironically, those nutrients are exactly what your body needs most when under pressure.

Recovering From Stress With Bone Broth

When we’re under chronic stress, our bodies burn through nutrients faster than usual. “We need adequate nutrients in order to build up our resiliency to stress,” says Rebecca. When we’re stressed, we’re often not absorbing what we eat as effectively, leading to a greater risk of nutrient depletion.

Bone broth can be a gentle way to support your body’s nutritional needs during stressful times. Here are some of the key nutrients:

• Magnesium: involved in hundreds of biochemical reactions in the body, including those related to muscle relaxation and nervous system regulation. Stress may increase magnesium loss through urine.
• Potassium: helps maintain fluid balance and supports normal muscle and nerve function, which can be taxed during periods of stress.
• Sodium: supports hydration and electrolyte balance, especially important when stress impacts appetite or fluid intake.
• Glycine: supports the body’s antioxidant defenses by helping produce glutathione, and contributes to a sense of calm by interacting with neurotransmitter activity.
• Glutamine: serves as a fuel source for cells in the digestive tract and may support gut lining integrity, which can be impacted by chronic stress.

According to Rebecca, “Bone broth is a super nutrient-dense food. It contains minerals and amino acids that are essential for resiliency and repair to the body,” says Rebecca. “The minerals in bone broth are really bioavailable, meaning they’re easily absorbed by the body, even when in a stressed state.”

Preventing Stress With Your Diet

While we can’t always control what life throws at us, we can support our bodies with what we eat. A balanced diet full of whole, nutrient-dense foods can help your body better cope with the physiological demands of stress before it becomes chronic.

Here are some key dietary strategies from Rebecca for supporting the body’s stress response:

• Take three deep breaths before eating: It sounds simple, but this short ritual can help activate your parasympathetic nervous system (aka "rest and digest" mode), supporting better digestion and nutrient absorption.
• Chew slowly and thoroughly: Giving your food a good chew not only helps your stomach do its job, but also slows you down, encouraging more mindful eating and reducing the likelihood of post-meal discomfort.
• Aim for consistent meal times: As Rebecca notes, “Our bodies run on the clock.” Having regular eating windows supports circadian rhythm alignment and provides a sense of routine and safety, which can be calming to your system.

Stress prevention doesn’t require a perfect diet, but choosing supportive foods more often is a powerful form of self-care, especially during demanding seasons.

The Daily Nourishment to Help With Stress

Stress is a part of life, but how we respond to it, like through daily habits, nourishing foods, and mindful rituals can make all the difference. From supporting digestion to replenishing depleted nutrients, your diet plays a quiet but powerful role in building resilience. Bone broth isn’t just a comforting drink, it’s a simple, nutrient-rich way to care for your body during stressful times. Whether you're heading into a busy season or just trying to create more balance in your everyday routine, small choices can have a big impact.

Ready to support your body through stress with something simple, nourishing, and consistent? Start a Denver Bone Broth subscription today and make sipping a daily act of self-care.

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