Golden Milk

Golden Milk: The drink that’s good for you.

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Growing up in an Indian home, Haldi doodh (turmeric milk)—also known as Golden milk—was something I drank on a regular basis. It’s gained a lot of popularity in the west today because both yoga and Ayurveda have gained visibility and acceptance. But haldi doodh was a staple in most Indian homes.

I remember after a long trip, Mom would make it for all of us, and it would knock me out. Hello, the powers of nutmeg. Nope, it wasn’t magic. Travel increases vata dosha, and warm, spiced cow’s milk lowers vata. Nutmeg is also a sedative. I distinctly remember Mom making this delicious drink for us during late fall and early winter months (Hello, Vata season!) because it also builds immunity. She would add strands of saffron. For my grandma, this was beneficial in lowering her aches and pains. We know that turmeric, one of the ingredients in Golden Milk, is a superpower spice. I have heard people say that their bowel movements became regular in the mornings because of drinking Golden Milk at night. Ghee can do that for you!

What does Golden Milk look like?

Ahara or diet is an important aspect of Ayurvedic healing. In fact, according to Ayurveda, Ahara is one of the pillars of health in Ayurveda. Ayurveda will suggest that you adjust the spices depending on the season and the person’s doshic imbalances. But, in general, Golden milk has a bright yellow color because of turmeric in it. Turmeric, or Curcuma longa-Rhizoma, is also known as Haridra, which literally means yellow. Turmeric contains qualities or gunas that balance all three doshas of vata, pitta, and kapha.

This healthy, bright yellow beverage, haldi doodh, is traditionally made by warming up cow’s milk with turmeric and other spices. While Ayurveda reveres cow’s milk, if you’re vegan, you can make golden milk with a nut milk (almond milk or cashew milk) or oat milk or even coconut milk.

The health benefits of Golden Milk

According to Medical News Today, because this beverage is made with potent, Ayurvedic spices (ginger, cardamom, turmeric, saffron, cinnamon, or nutmeg) and ghee, it’s loaded with several health benefits.

  • May reduce inflammation
  • Prevents cell damage
  • Improves mood
  • Supports brain function
  • Prevents heart disease
  • Possibly reduces the risk of cancer
  • Lowers blood sugar levels
  • Boosts immune system
  • Improves bone health
  • Aids in digestion⁠
  • Helps improve sleep.

My recipe for Golden Milk

There are many recipes for Golden Milk. Pasted below is how I make it. I am not a fan of cinnamon, and I use fresh ginger in my cooking everyday. The cardamom and saffron appeal to my dessert-loving taste buds☺️
  • ¾ cup of whole milk, preferably organic. A2 milk is easier to digest.
  • ¼ cup water
  • ¼ tsp nutmeg
  • ¼ tsp turmeric powder
  • ¼ tsp ginger powder (Use less during hot weather as it’s a warming spice)
  • 1/8th tsp green cardamom powder
  • 2-3 strands of saffron (Prefer using it during the cooler months as saffron is heating in nature)
  • 1 tsp ghee
  • ½ – 1 tbsp jaggery

Boil the ingredients together (except jaggery). Pour the Golden Milk in a cup. Add jaggery according to taste and sip on the warm beverage.

When should you drink Golden Milk?

While you can choose to drink Golden Milk at any time of the day, I recommend drinking it at least 90 minutes before bedtime. It helps relax and can be beneficial as a sleep aid. Reminder: Make sure to drink it while it’s still warm.

What happens if you drink Golden Milk every day?

For some people, they might develop a temporary yellow coating on their tongue—one of my clients did. But I asked him to take a break for a month, and the coating was all gone. Ayurveda will tell you that healing, and recommendations should be customized based on the season, location, geography, doshic imbalances, prakruti, age, overall health of the rogi (client). That said, consuming turmeric regularly can help reduce inflammation in the body and significantly reduce symptoms of already-present inflammatory conditions. A client of mine skips dinner and drinks warm Golden Milk 2 hours before bedtime. She says she has never felt stronger or healthier.

Anti-Inflammatory Golden Milk

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(NADKI/Shutterstock)

Golden milk or haldi ka doodh is a warming beverage that dates back to ancient Ayruvedic tradition and was consumed to promote optimal health.  You’ve probably heard of the profound health benefits of turmeric, namely it’s constituent curcumin.   Curcumin, the phytonutrient responsible for turmeric’s vibrant yellow-orange hue is a powerful antioxidant and anti-inflammator.  Because of these powerful properties, curcumin can benefit multiple body systems and relieve many inflammatory symptoms.  It has been shown to support digestion, alleviate pain, aid recovery well as reducing the risk of cancer and diabetes.  Research also shows that it supports  brain, skin, cardiovascular, and ocular health.  The addition of black pepper is critical for ensuring the body absorbs curcumin into the bloodstream as it increases bioavailability by 2,000 percent.

It is important to note that while consuming golden milk is highly beneficial to overall health, we recommend our patients consider supplementing with one of the high quality supplements we have at the clinic.

Ingredients

1 1/2 teaspoons turmeric powder

1/2 teaspoon ground ginger

1/4 teaspoon ground cinnamon

a generous pinch of ground black pepper

a pinch of ground cardamom

a pinch of ground cloves

a pinch of ground nutmeg

8 ounces of coconut milk

1 teaspoon of a wholesome sweetener of your choice (monk fruit sweetener, raw honey, pinch of stevia)

Instructions

Heat the coconut milk in a small saucepan until it begins to simmer.  Remove from the heat and stir in the herbs and sweetener of your choice.  For extra health promoting properties, consider adding coconut oil, MCT oil, and/or Collagen ECM to enhance your beverage.  To achieve a frothy, latte-like consistency, blend in a blender for 15 seconds and serve.

What Might You Gain By Drinking Golden Milk?

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Many people like to end their day by sipping on a cup of chamomile tea, but even devoted tea drinkers may be tempted by a warm cup of golden milk. In fact, while some people find it soothing, and perfect before bed, others enjoy it first thing in the morning and even drink it in place of coffee.

Golden Milk

Story at-a-glance

  • Golden milk is a combination of the yellow spice turmeric along with coconut milk and/or coconut oil
  • Turmeric is a potent anti-inflammatory that exhibits over 150 potentially therapeutic activities, including antimicrobial activity as well as potent anti-cancer properties
  • Golden milk may also be made with raw honey and spices such as ginger and cinnamon, making it perfect for sipping warm

What is golden milk? It’s not actually milk at all, at least not in the dairy sense. The basis of golden milk is a combination of the warming (and golden-colored) turmeric spice along with coconut milk and/or coconut oil (depending on the recipe you prefer).

Turmeric is most well-known for its use in curry dishes, but it’s earning a name for itself as a potent medicinal food.

Turmeric has actually been valued for its medicinal properties for centuries, but in the Western world, particularly the US, it’s not commonly consumed. Golden milk has the potential to change that, as each cup provides you with a healthy dose of this “spice of life.”

Turmeric Has Over 150 Potentially Therapeutic Activities

It’s difficult to describe turmeric in brief simply because it has so many beneficial properties. That’s why the “spice of life,” as it’s known in India, sums it up wonderfully.

Traditional medicinal uses in both traditional Chinese medicine (TCM) as well as Ayurvedic medicine include the treatment of liver disease, skin problems, respiratory and gastrointestinal ailments, sprained muscles, joint pains, and general wound healing.

Turmeric’s benefits have since been well documented in the medical literature, and curcumin — one of the most well-studied bioactive ingredients in turmeric –  has been found to promote health and protect against a wide variety of health conditions.

It actually exhibits over 150 potentially therapeutic activities, including anti-inflammatory and antimicrobial activity, as well as potent anti-cancer properties that have been intensely studied.

Researchers have found a number of different mechanisms of action for curcumin, and part of the answer as to why curcumin appears to be such potent medicine is because it can:

  • Modulate about 700 of your genes
  • Positively modulate more than 160 different physiological pathways1
  • Make your cells’ membranes more orderly2
  • Affect signaling molecules.3 For example, curcumin has been shown to directly interact with:
Inflammatory molecules Cell survival proteins Histone
Human immunodeficiency virus type 1 (HIV1) integrase and protease DNA and RNA Various carrier proteins and metal ions

Turmeric Lowers Inflammation and Blood Sugar Levels

Curcumin is one of the most potent anti-inflammatories in nature, which is why, if you’re struggling with any inflammatory disorder, golden milk is a beverage worth trying.

Many chronic diseases have inflammation at their root, and even if you’re currently healthy, you may benefit from an anti-inflammatory beverage like golden milk, particularly if you eat an inflammatory diet (one that is high in processed foods, sugars, and/or grains).

Curcumin can inhibit both the activity and the synthesis of cyclooxygenase-2 (COX2) and 5-lipoxygenase (5-LOX), as well as other enzymes that have been implicated in inflammation.

A 2006 study also found that a turmeric extract composed of curcuminoids (curcumin is the most investigated curcuminoid) blocked inflammatory pathways, effectively preventing the launch of a protein that triggers swelling and pain.4

Separate research among people diagnosed with metabolic syndrome also set out to determine curcumin’s effects on inflammation. Half of the participants took one gram of curcumin powder daily for eight weeks while the other half received a placebo pill.

At the end of the study, the curcumin group had lower levels of three blood markers of inflammation, including C-reactive protein (CRP), along with lower fasting blood sugar and hemoglobin A1c (a measure of longer term blood sugar levels).5

For comparison, the placebo group had higher blood sugar levels and increased inflammation after the eight weeks. When the researchers evaluated eight previous studies, they, too, confirmed that curcumin lead to reductions in CRP levels.

They concluded that short-term supplementation with bioavailable curcumin significantly improves oxidative and inflammatory status in people with metabolic syndrome, and could be regarded as a “natural, safe, and effective CRP-lowering agent.”6

What Might You Gain By Sipping on Golden Milk?

Curcumin in turmeric has the ability to modulate genetic activity and expression — both by destroying cancer cells and by promoting healthy cell function. It also promotes anti-angiogenesis, meaning it helps prevent the development of additional blood supply necessary for cancer cell growth.

Curcumin appears to be universally useful for just about every type of cancer. In addition, according to an ever-expanding clinical body of studies, curcumin may help:

Support healthy cholesterol levels Prevent low-density lipoprotein oxidation Inhibit platelet aggregation
Suppress thrombosis and myocardial infarction Suppress symptoms associated with type 2 diabetes Suppress symptoms of rheumatoid arthritis
Suppress symptoms of multiple sclerosis Suppress symptoms of Alzheimer’s disease Inhibit HIV replication
Suppress tumor formation Enhance wound healing Protect against liver damage
Increase bile secretion Protect against cataracts Protect against pulmonary toxicity and fibrosis

A study published in Natural Product Reports in 2011 further described curcumin as being therapeutic for a wide range of diseases, including:

Lung and liver diseases Neurological diseases Metabolic diseases
Autoimmune disorders Cardiovascular diseases Inflammatory diseases

Coconut Milk and Coconut Oil: The Other ‘Magic’ Ingredients in Golden Milk

There are many variations of golden milk you can try, but most are made with coconut milk (and some include coconut oil as well). Blending turmeric in with coconut milk not only adds a soothing, creamy base but also additional health benefits.

Coconut milk is made from the expressed juice of grated coconut meat and water. About 50 percent of the fat in coconut oil is lauric acid, which is rarely found in nature. Your body converts lauric acid into monolaurin, a monoglyceride that can actually destroy lipid-coated viruses such as HIV and herpes, influenza, measles, gram-negative bacteria, and protozoa such as Giardia lamblia.

Lauric acid is a type of medium-chain fatty acid (MCFAs), which is easily digested and readily crosses cell membranes. MCFAs are immediately converted by your liver into energy rather than being stored as fat. There are numerous studies showing that MCFAs promote weight loss, including one study that showed rats fed MCFAs reduced body fat and improved insulin sensitivity and glucose tolerance.7

Yet another study found that overweight men who ate a diet rich in MCFAs lost more fat tissue, presumably due to increased energy expenditure and fat oxidation from the MCFA intake.8 In addition, coconut milk is rich in antioxidants and nutrients, including vitamins C, E, and B vitamins, magnesium, potassium, phosphorus, and iron.

Coconut oil has similar health benefits and is useful for making “golden paste.” You can make golden paste ahead of time, which allows you to quickly whip up a cup of golden milk whenever you’re in the mood. As an added benefit, turmeric is fat-soluble, so the use of coconut milk and oil helps to increase its benefits.

How to Make Golden Paste and Golden Milk

Golden paste acts as a “starter” to blend the perfect cup of golden milk. It includes not only turmeric and coconut oil but also black pepper, which has been found to increase curcumin’s bioavailability by 2,000 percent.9 Here’s a simple recipe to make your own from Health Impact News:10

Golden Paste11

Ingredients:

  • 1/2 cup organic turmeric powder
  • 1 cup water
  • 1.5 teaspoons black pepper
  • 5 tablespoons virgin coconut oil

Directions:

  1. In a stainless steel pot, cook the water, turmeric, and black pepper until it forms a thick paste, stirring and cooking for about 7 to 10 minutes.
  2. Remove from heat and add virgin coconut oil, using a whisk to fully mix in the coconut oil.
  3. Transfer the Golden Paste into a glass jar with a lid, and store in the refrigerator for up to 2 weeks.
  4. You will use this paste to make your Golden Milk below.

Once you’ve made your golden paste, you’re ready to make golden milk. The recipe that follows, also from Health Impact News, is simple and can be suited to your tastes:12

Golden Milk13

Ingredients:

  • 1 teaspoon Golden Paste
  • 2 cups coconut milk
  • 1/8 teaspoon vanilla (optional)
  • Raw honey [or stevia] to taste (optional)
  • Pinch cinnamon (optional)

Directions:

  1. In a stainless steel pot, gently heat, but do not boil, 2 cups of milk with 1 teaspoon of golden paste.
  2. A whisk is helpful to fully mix the paste into the milk.
  3. Add optional vanilla, honey [or stevia], and/or cinnamon.

Golden Milk Variation Using Turmeric Sticks and Ginger

For a slightly different slant on golden milk, the recipe that follows, from Prevent Disease, includes the spice ginger and uses turmeric sticks instead of powder.14 It’s also made without a starter golden paste, which is useful if you’re hankering for a mug but don’t have any golden paste on hand.

Golden Milk with Ginger15

Ingredients:

  • 1 inch-long stick of turmeric
  • Peppercorns (white)
  • 1 cup water
  • 1 cup coconut milk
  • 1 inch-long piece of ginger
  • Raw honey or stevia (optional)
  • ½ teaspoon ghee (optional, for sore throat or cough)

Directions:

  1. Take an inch-long stick of turmeric… and crush it coarsely using a mortar and pestle.
  2. Crush a few peppercorns too. The white variety is better.
  3. Mix a cup of water with a cup of coconut milk, add the crushed turmeric, pepper, and a 1-inch (by 1/2 inch diameter) piece of ginger, and bring to a boil.
  4. Simmer for 20 minutes. By this time, the milk will reduce to a cup. This is the reason why you begin with a mixture of milk and water; otherwise you will end up with a very thick drink that won’t be as soothing.
  5. Remove from the stove, filter, add a spoonful of honey or stevia (optional), and enjoy the drink warm.
  6. If you are taking this to relieve a sore throat, add 1/2 teaspoon of ghee to the hot turmeric milk before drinking it. The ghee will melt and coat your throat, relieving you of cough as well.

If you’ve never tried golden milk, you’re in for a pleasant surprise. Many people enjoy it especially during the fall and winter months (and cold and flu season), but it’s just as delicious and soothing in the summer, too. One final tip – when cooking with turmeric wear an apron and don’t let your pot boil over. This spice will stain your clothing and countertops easily, so unless you want a yellow kitchen, be very careful with spills.

Golden Milk: The Healing Drink That Could Change Your Life .

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Golden Milk – a warm and pleasant beverage, extremely beneficial for the spine. It helps in restoring “the spinal lubricants” and rinses the salt deposits. It’s useful for hematopoiesis (formation of blood cell division and differentiation of stem cells in the bone marrow), colon, nervous system and bone tissue.

Golden Milk The Healing Drink That Could Change Your Life

This magic potion can also help you stay young, normalize your entire digestive system as well as having a beneficial effect on the liver. “Golden Milk” can also remove toxins, improve complexion and promote longevity.It’s very effective in arthritis and arthrosis because it increases the joint mobility. This drink is very popular among  Russian doctors of alternative medicine.

“Golden Milk” Preparation

First thing’s first, prepare the turmeric paste this way:

  • 40 grams of turmeric powder;
  • 100-150 ml of water.

Pour the turmeric powder in the water, stir and bring it to a boil. Cook it for 8 minutes, until it thickens. Please note that you should be stirring constantly. If the mixture is too thick, add a little water. It should resemble a thick yogurt.

During this time, prepare the milk:

  • 250 ml of milk;
  • 2 tablespoons of crude (unrefined), almond oil (optional).

Boil the milk and add almond oil (optional).

Remove from heat and pour into a cup. Add 1 teaspoon of the prepared turmeric paste.

Sweeten with honey to your liking.

The turmeric paste can be prepared in larger quantities and used for a longer period, because in frozen state it can preserve its properties for 40 days. Keep the pasta in the fridge.

Add the finished pasta to the hot milk (tea) per 1 spoon, along with honey and vegetable oil (optional).

“Golden Milk” should be drunk on an empty stomach, preferably in the morning or before going to bed.

Drink it for 40 days. The course of treatment – two times a year, after 40 days.

Please note: People with gall bladder problems should not drink it, as turmeric has a diuretic effect.

What does turmeric treat?

This plant is highly appreciated by modern science as well as traditional medicine. The yellow alkaloid curcumin is the main active ingredient of the plant.

Its healing properties can be explained the hot taste of this plant can kill germs and parasites, destroy mucus deposits, grease, adhesive toxins, stimulate the blood circulation and the complete metabolism.

The bitter taste is the best suitable antidote for poisoning, fever, inflammation, diseases of the blood and skin. It also removes sticky deposits and toxins, sores, fat, sweat, pus, itching, cleans breast milk, uterus and liver.