Do you start your day with a hot cup of coffee? When you consider that everything we put in our mouth affects our overall health, you can think of adding golden milk to your daily diet.
Also known as “Haldi ka Doodh” in Hindi, golden milk has been a part of Indian culture for centuries. It 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 during the summer months.
There are very few risks to drinking golden milk unless you are allergic to one of the ingredients. Drinking it also has many health benefits, one of which includes adding a warm glass to your evening routine to help promote sleep.first
Erin at Well Plated2 shares her golden milk recipes and offers tips on varying the recipe to suit your taste. Additionally, turmeric milk can keep well for up to three days in an airtight container in the refrigerator. When you’re ready to heat it up, simply put one serving on the stove and stir to combine the seasonings. Since it heats up well, consider making a double or triple batch so your morning or evening drink is ready in no time.
Let’s talk about art
Turmeric is a rhizome, which means that the stem grows underground, usually horizontally just below the surface.3 This herb is grown throughout Southwest Asia and is commonly used in foods from Iran, India, China, and Thailand.4 In India and China, it is also used to treat skin diseases, infections, and depression.
The color is like curry, so you can expect golden milk to taste a bit like curry. However, it has a more subtle citrus flavor that pairs well with cinnamon and ginger. Turmeric tea can provide health benefits, which may be one of the secrets of the large number of centenarians on the Japanese island of Okinawa.5
Combined with a healthy lifestyle, the islanders have lower rates of chronic diseases that plague the rest of the world such as cancer, heart disease, stroke and Alzheimer’s.
One of the bioactive compounds in turmeric is curcumin, which is important in Ayurvedic medicine for its anti-inflammatory and antioxidant properties. Curcumin is not highly bioavailable, as it is usually rapidly metabolized and eliminated rapidly.6 You can increase bioavailability up to 2,000% by adding piperine,7 an ingredient found in black pepper.
Benefit 1 – Prevention and Treatment of Cancer
According to Memorial Sloan Kettering Cancer Center,8 Inflammation is at the root of cancer growth. Turmeric has been shown to prevent cancer growth and kill certain cancer cells in laboratory studies, including small cell lung cancer,9 breast cancer,ten Pancreatic Cancer11 and ovarian cancer.twelfth
In a phase 2 randomized clinical trial,13 Curcumin is combined with chemotherapy and found to be safe and tolerable in people with metastatic colorectal cancer and has the potential to improve overall survival.
Other studies included individuals using topical creams containing turmeric14 to reduce skin irritation caused by chemotherapy, mouthwash to reduce swelling of the mouth,15 and clinical trials are currently underway investigating whether turmeric is related to the prostate16 and pancreatic cancer.17
Turmeric’s success in preventing and treating cancer may be related to the unique property it has, in that it promotes and blocks angiogenesis. Research18 published by the University of California-Riverside shows that curcumin can promote vascular tissue growth, which could eventually be used to help regenerate injured tissue or heal chronic wounds.
The researchers believe the results of their study suggest a unique delivery system that can help heal injured tissues and conclude19 “Overall, our magnetic hydrogel has integrated the desirable properties of cell compatibility and angiogenesis with magnetic guidance, thus being shown to be promising in improving the process. tissue regeneration.”
As researchers from the University of California noted in a press release,20 Curcumin has also demonstrated the ability to suppress cell growth in malignancies. In one study,21 The researchers found that curcumin inhibits the growth of gastric tumor cells by producing excessive amounts of reactive oxygen that disrupts cells.
Another review22 showed that curcumin selectively regulates tumor cell growth through multiple cell signaling pathways. Research review23 It has also been shown that curcumin can reduce the common side effects of chemotherapy or radiotherapy and can increase patient survival time.
Benefit 2 – Antiviral and antibacterial properties
It has been widely used in traditional medicine to help fight the common cold and flu. A review of the studies24 found that curcumin has antibacterial and antiviral properties.
Research25 published in the July 2020 issue of the Journal of General Virology, showed that curcumin was able to stop the gastroenteritis virus from infecting cells. When the researchers used higher doses, the virus particles were destroyed.26 The researchers wrote that curcumin also demonstrated inhibitory properties against the proliferation of hepatitis B, Zika, and dengue viruses.
At a time when bacterial resistance is developing27 and fear of the spreading virus, it only makes sense to protect your health and reduce your risk of getting sick. In India, golden milk is often used to treat colds.28 Studies have shown that curcumin is active against bacteria and viruses29 and ginger-related trials30 and cinnamon,thirty first both were found in golden milk, showing 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, have been documented in human trials.32
Curcumin has been studied for pain relief in people with osteoarthritis, which is the most common form of arthritis.33 In a study34 Among 139 people with osteoarthritis, researchers compared curcumin to diclofenac twice daily for 28 days. They did not find a statistically significant difference between the groups.
They also found that those taking curcumin experienced less bloating, statistically significant weight loss, and didn’t need to take an H2 blocker to reduce excess stomach acid, which 28 percent of those taking diclofenac did. Another study35 Assessed patient-reported outcomes after laparoscopic cholecystectomy and found that those taking curcumin had better average pain scores in the first and second week after surgery.
Animal studies have also shown that curcumin can reduce the sensation of pain36 and can relieve pain depending on the dose.37 In addition, despite questions of bioavailability, treatment with curcumin also appeared to facilitate recovery.
Benefit 4 – Neuroprotective properties
There is evidence that curcumin38 was used 4,000 years ago and there have been more than 3,000 articles published about it in the last 25 years. An animal study39 showed that curcumin affects spatial learning and memory. The results led the researchers to believe that curcumin could help mitigate cognitive decline associated with decreased brain cell proliferation and neuroblastoma differentiation.
It is also thought that curcumin plays a role in the prevention and treatment of other neurodegenerative diseases, such as Alzheimer’s disease,40 Parkinson disease41 and memory impairment without memory loss.42 Other brain disorders positively affected by curcumin use include multiple sclerosis, Huntington’s disease, stroke, autism, and amyotrophic lateral sclerosis (ALS).43
Elderly44 those who took the supplement for at least four weeks showed significant improvements in working memory, general fatigue, and satisfaction. Other data45 showed that those taking curcumin experienced significant improvements in memory and attention, as well as a slight improvement in mood and significant reductions in amyloid and tau signaling in the amygdala and hypothalamus, areas of the brain that control controls some memory and emotional functions.
Another documentary reviewforty six evaluated the benefits of curcumin for several psychiatric disorders. The researchers wrote that curcumin’s influence on various biological activities may be responsible for the results. In addition, many of these biological activities are “dysregulated in a number of neuropsychiatric disorders.”47
Benefit 5 – Anti-Aging and Weight Loss
As demonstrated in this short video, Okinawans enjoy a long and active life, which can be linked to their anti-aging dietary habits, including daily turmeric tea.
Curcumin is also used in supplements and cosmetic products designed to reduce inflammation.48 This can help reduce acne and eczema, and even slow the appearance of skin aging. The growing interest in curcumin has created a market, which experts believe will grow to $191.89 million by 2028.49
Research has demonstrated that curcumin promotes wound healing by regulating collagen and reducing reactive oxygen species. An animal study50 demonstrated that curcumin increased cell proliferation and collagen production at wound sites, including better maturation and cross-linking, resulting in improved tensile strength.
But golden milk has more than turmeric. Ginger and cinnamon are commonly used in recipes that have demonstrated their ability to lower blood sugar. This in turn aids weight loss.
Cinnamon exhibits protective effects against metabolic syndrome, including insulin resistance, high blood pressure, and weight gain.51 Ginger may also help lower your A1C levels, a marker of long-term blood sugar control.52
The spice blend provides powerful antioxidant properties, helping to prevent cell damage and reduce oxidative stress. This contributes to the anti-inflammatory properties for which many health claims are established. Although many people think of obesity as a simple link between calories eaten and calories burned, inflammation is also a risk factor for a vicious cycle.53
Excess calories stimulate fatty tissues to release inflammatory mediators. This reduces the production of adiponectin, a hormone that plays an important role in fighting insulin resistance.54 This leaves you in a state of pro-inflammatory and excessive oxidative stress, setting up a cycle of inflammation, insulin resistance, and weight gain.
Dairy or Nondairy Golden Milk?
Golden milk can be made with any milk you like, such as coconut milk or cow’s milk. While some people stay away from dairy for fear of increasing their risk of heart disease, some studies have proven the opposite is actually true. Research55 published in September 2021 looked at the association between serum biomarkers of dairy fat and incidence of heart disease.
The researchers found that individuals with a higher biomarker for pentadecanoic acid (C15:0) found in dairy products had lower rates of heart disease and all-cause mortality. lower. If you choose dairy, look for organic, grass-fed milk.
If you choose to use fat-free milk, I recommend coconut milk for its health benefits and great taste. I believe the health benefits of coconut milk can help increase the overall benefits of golden milk and you will see additional benefits like reduced inflammation and weight management that will help you manage your health.
