Here, we dive into what actually lies within golden milk, why adding it to your daily diet could have lasting positive effects, and how to make your own at home on the cheap. While new-ish to many of us, the origins of golden milk can be traced back to ancient India, where it was (and still is) used in ayurvedic medicine to help with insomnia, coughs, and colds. In fact, turmeric and its main bioactive compound, curcumin, have been studied extensively1 for their ability to help combat a number of health conditions, from Alzheimer’s to arthritis to depression, all of which have been linked to chronic inflammation. “Because fat also enhances absorption of curcumin, enjoying these spices in golden milk can help you enjoy the benefits even more,” Jess Cording, M.S., R.D., CDN, registered dietitian and health coach, told mbg. In one study5, a daily dose of curcumin over 30 days reduced the number of lesions in the colon by 40 percent. That’s important because these types of lesions have the ability to turn cancerous. Curcumin has also been used to treat inflammatory bowel conditions1 like colitis and irritable bowel syndrome. Additionally, the ginger in many golden milk recipes can further boost digestive health, as it has been shown to speed up gastric emptying time6, which can reduce bloating and nausea. In fact, in one study, patients with major depressive disorder were treated with either curcumin or a placebo, and after just four weeks, the curcumin was found to be significantly more effective at improving several mood-related symptoms. Plus, an undeniable link has been found11 between depression and inflammation, so it’s no huge surprise that drinking golden milk can offer a meaningful mood boost. But why exactly is golden milk so relaxing? For one, making and drinking golden milk in the evening can be part of a relaxing bedtime ritual. Milk also contains carbs in the form of lactose, and consuming carbohydrates before bed has been shown to 15help you fall asleep faster. Plus, hot beverages of any variety have a soothing quality and have been associated with16 reduced anxiety. Whichever way you pour it, golden milk is simple to prepare and can be tweaked based on your personal preferences or health needs. Pro tip: For the recipes below, if you don’t have a blender, simply heat ingredients in a saucepan and whisk until combined. Serves 1 Ingredients Blend all ingredients together. You can use a countertop blender, or an immersion blender if you have one. Warm in a saucepan on the stove, simmering (don’t let it boil) for 15 minutes. Transfer to your favorite mug, curl up on the couch, and enjoy! Serves 2 Ingredients Blend all ingredients together. You can use a countertop blender, or an immersion blender if you have one. Warm in a saucepan on the stove, simmering (don’t let it boil) for 15 minutes. Transfer to your favorite mug and enjoy! Serves 2 Ingredients Blend all ingredients together. You can use a countertop blender, or an immersion blender if you have one. Warm in a saucepan on the stove, simmering (don’t let it boil) for 15 minutes. Transfer to your favorite mug and enjoy!
