Do you start your day with a cup of hot coffee? When you consider that everything we put in our mouths affects our overall health, you may want to consider adding golden milk to your daily regimen.
Also known as “Haldi ka Doodh” in Hindi, golden milk has been part of Indian culture for centuries. This is an Ayurvedic drink usually made with turmeric, ginger, cinnamon, honey and your choice of milk. Some recipes call for the addition of nutmeg, black pepper, or other spices. The mixture is heated and can be served warm or over ice for a refreshing drink in summer.
Unless you are allergic to one of the ingredients, there are few risks associated with drinking golden milk. Drinking it also has many health benefits, one of which includes adding a warm glass to your evening routine to help promote sleep.1
Erin is plating2 Share her golden milk recipe with tips for changing the recipe to suit your tastes. Also, turmeric milk will keep for up to three days in an airtight container in the refrigerator. When you’re ready to reheat it, just add one portion on the stove and stir to combine the spices. Since it reheats well, consider making a double or triple batch so your morning and evening drinks are ready quickly.
Let’s talk about turmeric
Turmeric is a rhizome, which means it is a stem that grows underground, usually horizontally below the surface.3 This herb grows throughout Southwest Asia and is often used in food in Iran, India, China and Thailand.4 In India and China, it is also used to treat skin diseases, infections and depression.
The color is curry-like, so you might think the golden milk tastes a bit like curry. However, it has a more subtle citrus flavor that blends well with the cinnamon and ginger. The health benefits of turmeric tea may be one of the secrets of the large number of centenarians living on the Japanese island of Okinawa.5
Combined with a healthy lifestyle, people on the island have lower rates of chronic diseases such as cancer, heart disease, stroke and Alzheimer’s that plague the rest of the world.
One of the bioactive compounds in turmeric is curcumin, which is important in Ayurvedic medicine because of its anti-inflammatory and antioxidant properties. Curcumin is not highly bioavailable because it is generally rapidly metabolized and eliminated rapidly.6 By adding piperine, you can increase bioavailability by up to 2,000%,7 An ingredient in black pepper.
Benefit 1 – Cancer Prevention and Treatment
According to Memorial Sloan Kettering Cancer Center,8 Inflammation is at the root of cancer development. Turmeric has been shown in laboratory studies to prevent cancer growth and kill certain cancer cells, including small cell lung cancer,9 breast cancer,10 Pancreatic cancer11 and ovarian cancer.12
In a phase 2 randomized clinical trial,13 Curcumin, combined with chemotherapy, was found to be safe and tolerable in patients with metastatic colorectal cancer and has the potential to improve overall survival.
Other studies included individuals using turmeric-based topical creams14 Reduce skin irritation from chemotherapy, mouthwash to reduce swelling in the mouth,15 Clinical trials are currently underway to study the relationship between turmeric and the prostate16 and pancreatic cancer.17
Turmeric’s success in preventing and treating cancer may be related to its unique properties of promoting and inhibiting angiogenesis.a study18 Research published by UC Riverside suggests that curcumin can promote tissue growth in blood vessels, which may ultimately be used to help regenerate damaged tissue or heal chronic wounds.
The researchers believe their findings demonstrate a unique delivery system that could help heal injured tissue, and conclude19 “Overall, our magnetic hydrogel combines the desirable properties of cytocompatibility and angiogenesis with magnetic guidance, and thus proves promising for improving tissue regeneration.”
As the UC researchers noted in a press release,20 Curcumin has also been shown to inhibit the growth of malignant tumor cells. In one study,twenty one The researchers found that curcumin inhibited the growth of gastric tumor cells by producing excessive amounts of cell-damaging reactive oxygen species.
another commenttwenty two showed that curcumin selectively regulates tumor cell growth through multiple cell signaling pathways.Research Reviewtwenty three Curcumin has also been shown to reduce common side effects of chemotherapy or radiation therapy and may increase patient survival time.
Benefit 2 — Antiviral and Antibacterial Properties
Golden milk is widely used in traditional medicine to help fight the common cold and flu.A study reviewtwenty four Curcumin was found to have antibacterial and antiviral properties.
a study25 Published in the Journal of General Virology in July 2020, curcumin was found to prevent transmissible gastroenteritis virus from infecting cells. When the researchers gave higher doses, the viral particles were killed.26 Curcumin has also been shown to inhibit the proliferation of hepatitis B, Zika and dengue viruses, the researchers wrote.
When bacterial resistance grows27 And with viral fears spreading, it only makes sense to protect your health and reduce your chances of getting sick. In India, golden milk is often used to treat colds.28 Research shows curcumin activity against bacteria and viruses29 and tests involving ginger30 and cinnamon,31 Both were found in golden milk with similar results.
Benefit 3 – Promotes Pain Control
Turmeric’s anti-inflammatory effects may also help promote pain control. For example, people with arthritis often turn to anti-inflammatory medications to help relieve pain and discomfort. The safety and non-toxicity of curcumin, even at high doses, has been demonstrated in human trials.32
Curcumin has been studied for pain relief in people with osteoarthritis, the most common form of arthritis.33 in a study34 In 139 patients with osteoarthritis, researchers compared curcumin and diclofenac twice a day for 28 days. They found no statistically significant difference between the two groups.
They also found that people who took curcumin had less flatulence, had statistically significant weight loss, and did not need H2 blockers to reduce excess stomach acid, compared with 28 percent of those who used diclofenac.another study35 evaluated patient-reported outcomes after laparoscopic cholecystectomy and found that patients taking curcumin had better mean pain scores during the first and second postoperative weeks.
Animal studies have also shown that curcumin can reduce pain sensations36 And can relieve pain in a dose-dependent manner.37 Additionally, curcumin treatment appears to aid recovery, despite concerns about bioavailability.
Benefit 4 — Neuroprotective Properties
Evidence that curcumin38 It has been used as far back as 4,000 years ago and over 3,000 papers have been published over the past 25 years.an animal study39 Curcumin was shown to affect learning and spatial memory. The results led researchers to believe that curcumin could help alleviate cognitive impairment associated with reduced brain cell proliferation and neuroblast differentiation.
It has also been suggested that curcumin is useful in the prevention and treatment of other neurodegenerative diseases such as Alzheimer’s disease,40 Parkinson’s Disease41 and memory impairment without dementia.42 Other brain diseases are also positively affected by curcumin, including multiple sclerosis, Huntington’s disease, stroke, autism and amyotrophic lateral sclerosis (ALS).43
elderly44 People who took the supplement for at least four weeks experienced significant improvements in working memory, general fatigue, and satisfaction.other data45 People who took curcumin showed significant improvements in memory and concentration, as well as slightly improved mood, and significant reductions in amyloid and tau signaling in the amygdala and hypothalamus (the brain regions that control some memory and emotional functions).
Another literature review46 The benefits of curcumin for several psychiatric disorders have been evaluated. Curcumin’s effects on various biological activities may have contributed to the results, the researchers wrote. Furthermore, many of these biological activities are “dysregulated in several neuropsychiatric diseases.”47
Benefit 5 – Anti-aging and Weight Loss
As this short video shows, Okinawans live long and active lives, which may be related to their anti-aging diet, which includes drinking turmeric tea daily.
Curcumin is also used in supplements and cosmetics designed to reduce inflammation.48 This may help with acne and eczema, and even slow the appearance of skin aging. Growing interest in curcumin has created a market that experts believe will grow to $191.89 million by 2028.49
Studies have shown that curcumin promotes wound healing by regulating collagen and reducing reactive oxygen species.animal research50 Curcumin was shown to increase cell proliferation and collagen production at the wound site, including better maturation and cross-linking, resulting in improved tensile strength.
But golden milk is more than just turmeric. Ginger and cinnamon, commonly used in recipes, have been shown to have the ability to lower blood sugar levels. This in turn aids in weight loss.
Cinnamon has protective effects against metabolic syndrome, including insulin resistance, high blood pressure, and weight gain.51 Ginger can also help reduce A1C levels, a long-term indicator of blood sugar control.52
The spice blend provides powerful antioxidant properties that help prevent cell damage and reduce oxidative stress. This contributes to the anti-inflammatory properties on which many health claims are based. While many people think of obesity as a simple link between the number of calories ingested and the number of calories burned, inflammation is also a risk factor that triggers a vicious cycle.53
Too many calories stimulate adipose tissue to release inflammatory mediators. This reduces the production of adiponectin, a hormone that plays a key role in insulin resistance.54 This predisposes you to a pro-inflammatory state and excessive oxidative stress, which creates a cycle of inflammation, insulin resistance, and weight gain.
Dairy or non-dairy golden milk?
Golden milk can be made with any type of milk you like, such as coconut milk or milk. While some people avoid dairy for fear of increasing their risk of heart disease, some studies show the opposite is true.a study55 The article published in September 2021 examined the relationship between serum biomarkers of milk fat and heart disease incidence.
The researchers found that those with higher levels of the biomarker pentadecanoic acid (C15:0) found in dairy products had a lower risk of heart disease and lower all-cause mortality. If you choose milk, look for organic, grass-fed raw milk.
If you choose to use non-dairy milk, I recommend coconut milk because of its health benefits and great taste. I believe the health benefits of coconut milk may contribute to the overall benefits of golden milk and you will find the added benefits of lowering inflammation and weight management will help you take control of your health.