Golden milk, also known as turmeric milk or haldi doodh, is a traditional drink rooted in Ayurvedic medicine. It’s made with milk (often dairy-free alternatives like almond or coconut milk), turmeric, and various spices like ginger, black pepper, and cinnamon. This warm, nourishing drink offers a wide range of health benefits due to its powerful ingredients.
Golden milk can support gut health by reducing inflammation, soothing digestion, and promoting a balanced microbiome. Turmeric’s active compound, curcumin, has anti-inflammatory and antioxidant properties that may help with gut-related issues like bloating, indigestion, and leaky gut. Ginger aids digestion by promoting the movement of food through the stomach, while black pepper enhances curcumin absorption, amplifying its gut-healing effects. Regular consumption of golden milk may contribute vastly to improved gut function and overall digestive comfort.
If you’re on any of our gut protocols following a stool kit review with the health coach, there are variations of this wonderful coffee-alternative for any of the functional medicine protocols! Aside from supporting the microbiome, here are some of the other primary benefits of golden milk:
1. Anti-Inflammatory Properties
- Turmeric, the star ingredient, contains curcumin, a compound known for its strong anti-inflammatory effects. Regular consumption of golden milk can help reduce chronic inflammation, which is linked to conditions such as arthritis, heart disease, and inflammatory bowel disease.
2. Rich in Antioxidants
- Curcumin in turmeric is also a potent antioxidant, which helps neutralize free radicals and protects cells from oxidative damage. This can slow down the aging process and may reduce the risk of chronic diseases like cancer and Alzheimer’s.
3. Boosts Immune Function
- The combination of turmeric, ginger, and cinnamon provides immune-boosting properties. Turmeric is antimicrobial and antibacterial, while ginger can help fight infections. Drinking golden milk regularly can help strengthen the immune system and reduce the chances of illness.
4. Supports Joint Health
- Turmeric’s anti-inflammatory and antioxidant properties are particularly beneficial for joint pain and conditions like osteoarthritis and rheumatoid arthritis. Studies have shown that curcumin can alleviate joint pain and improve mobility.
5. Aids Digestion
- Ginger and turmeric both promote healthy digestion. They stimulate the production of bile and digestive enzymes, helping break down food more efficiently. They also help alleviate indigestion, bloating, and gas.
6. Improves Brain Function
- Curcumin may boost levels of brain-derived neurotrophic factor (BDNF), which supports the growth of new neurons and may reduce the risk of brain disorders such as depression and Alzheimer’s disease.
- The addition of black pepper (containing piperine) enhances the bioavailability of curcumin, ensuring the body absorbs and utilizes it effectively.
7. Promotes Better Sleep
- Drinking golden milk before bed can promote relaxation and better sleep quality. The warm, comforting nature of the drink, along with the calming effects of turmeric and cinnamon, makes it an ideal nighttime beverage.
8. Regulates Blood Sugar Levels
- Cinnamon and ginger are known to help regulate blood sugar levels, making golden milk a beneficial drink for people with insulin sensitivity or at risk of diabetes.
9. Supports Heart Health
- Curcumin has been shown to improve endothelial function, which is vital for maintaining a healthy heart. The anti-inflammatory and antioxidant properties of turmeric can help reduce risk factors for heart disease, such as high cholesterol and blood pressure.
10. Enhances Skin Health
- Golden milk’s anti-inflammatory and antioxidant ingredients can contribute to clearer skin, reduce acne, and slow down skin aging. Turmeric is also known to help reduce scarring and may give the skin a natural glow.
11. Liver Detoxification
- Turmeric supports the body’s natural detox processes, particularly in the liver. Its ability to boost the production of enzymes that detoxify the blood can improve overall liver health.
How to Make Golden Milk:
- Ingredients: Milk (or dairy-free alternative), 1 tsp turmeric, 1/2 tsp ginger, 1/2 tsp cinnamon, pinch of black pepper, honey or maple syrup (optional for sweetness).
- Instructions: Warm the milk on the stove, add the spices, and whisk together. Sweeten with honey or maple syrup if desired.
Here is the full recipe with photos:
5-Minute Vegan Golden Milk
Incorporating golden milk into your daily routine can provide a natural boost to your health, offering both preventive and therapeutic benefits. Try this wonderful coffee alternative this fall and let us know what you think!
Jade Green TNC CHHC
