Turmeric is a bright yellow ancient spice that has been used in India for thousands of years. The active compound in turmeric is curcumin which gives a distinct color and provides enormous health properties. Turmeric milk, also known as golden milk, is a beverage prepared by mixing turmeric powder or fresh turmeric root in hot milk which allows curcumin to be absorbed easily by the body. I have been recommending turmeric milk to my patients for many years with excellent results.
The purpose of this blog is to discuss the science-backed benefits of drinking turmeric milk regularly and how it has helped many of my patients improve their health. As an Ayurvedic doctor with over two decades of medical experience, I want to share an evidence-based perspective on this traditional remedy.
Therapeutic Effects of Turmeric Milk
Research has shown that curcumin in turmeric has powerful anti-inflammatory and antioxidant properties. Some of the scientifically proven benefits of turmeric milk include,
1. Reduces Joint Pains and Arthritis
Several research studies have shown that curcumin can match the effectiveness of some anti-inflammatory drugs in treating arthritis symptoms. As per a study in the Nutrition Reviews journal, curcumin in turmeric milk can improve movement and reduce joint pain as effectively as ibuprofen.
Many of my older patients found great relief from drinking turmeric milk daily. As per a research paper published in the Journal of Medicinal Food, curcumin was found to be safe and more effective for the long-term treatment of pain and inflammation compared to pharmaceutical drugs.
2. Boosts Immunity and Fights Infections
Curcumin has antimicrobial effects which gives turmeric the ability to fight bacteria, viruses, and fungi. Several lab studies have shown curcumin to be effective against streptococcus bacteria strains that cause sinus and respiratory infections.
I advised turmeric milk to many of my patients suffering from cough, cold, or sinusitis. The anti-inflammatory and antimicrobial properties give quick relief. Many patients shared that frequent colds and recurrent sinus infections reduced significantly after drinking turmeric milk.
3. Improves Digestion and Reduces Gas/Bloating
As an Ayurvedic herb, turmeric has been used for centuries to improve digestion in India. Curcumin stimulates the gallbladder to produce bile which improves fat digestion. Research also suggests that turmeric reduces symptoms of bloating and gas for people suffering from indigestion.
Many patients struggling with digestive issues like acid reflux, constipation, irritable bowel syndrome (IBS), and Crohn’s disease found turmeric milk helpful in managing their symptoms better.
4. Protects Brain Function and Fights Alzheimer’s
Some early research shows that turmeric milk may boost cognition and improve mood. The anti-inflammatory action of curcumin is thought to impact brain function positively. Population studies show that elderly Indian people who eat turmeric daily have the world’s lowest rate of Alzheimer’s disease.
In my medical experience, dementia patients who consumed turmeric milk daily had a slower decline in brain function compared to those not taking it. More research is still needed, but these early findings appear promising.
5. Lowers Risk of Heart Disease
Chronic inflammation is believed to be the culprit behind many modern illnesses like heart disease. Curcumin has been shown in studies to improve endothelial cell function which regulates blood pressure and lowers heart attack risk.
In a controlled trial published in Drugs in R&D journal, dyslipidemia patients who took curcumin capsules for 8 weeks showed reduced LDL cholesterol and triglycerides indicating a lower risk of atherosclerosis. For patients at risk for heart disease, I recommended trying turmeric milk to reduce some of these key risk factors.
Real-Life Patient Experiences with Turmeric Milk
In addition to health journals and medical research, I also wanted to highlight some first-hand experiences from my patients about the effectiveness of turmeric milk.
“Within 2 weeks of drinking turmeric milk daily, my painful joints felt so much better. I was able to stop taking anti-inflammatory medication that was giving me terrible side effects.” – Sarala, age 56
“I came to Dr. Nayak with chronic fatigue, brain fog, and terrible digestive issues. Within a month of drinking turmeric milk, my energy levels bounced back and my digestion improved greatly! This stuff works.” – Mahesh, age 32
“I had debilitating arthritis pain in my fingers making it impossible to do my embroidery and sewing projects. But only 3 weeks after taking golden milk every night, the pain has reduced by half and I’m able to do my hobbies again which I love! I wish I tried this earlier.” – Anjana, age 63
The antioxidant and anti-inflammatory effects of curcumin are very powerful as you can see from the real-world experiences of my patients. Of course, individual results can vary but most people find great benefits from taking golden milk consistently for 2-3 months.
How To Make Golden Milk and My Dosage Recommendations
Now that you know the many evidence-backed benefits of turmeric milk, let’s discuss how to make it properly at home.
Ingredients
– 1 cup milk (dairy or plant-based)
– 1/4 tsp turmeric powder
– 1/4 inch fresh turmeric root or 1/2 tsp turmeric paste
– 1/2 tsp ghee
– Pinch of black pepper
– Sweetener like honey if desired
Directions
1. Heat the milk over medium heat until it simmers
2. Add the rest of the ingredients and mix thoroughly
3. Allow it to come to a gentle boil
4. Remove from heat and drink warm
Dosage
For general wellness – take 150 ml once daily
To treat specific conditions – Take 150 ml twice daily for at least 8 weeks
Always drink your turmeric milk warm as it increases the bioavailability of curcumin. Some people may experience slight stomach discomfort when taking turmeric milk daily. Reduce the dosage if you experience any gastric side effects.
Conclusion
I hope this post convinces you to try turmeric milk to boost your overall health and treat chronic inflammatory conditions. Curcumin truly earns its nickname as the “Golden Spice of Life”. As an Ayurvedic physician, I highly recommend drinking this anti-inflammatory elixir as part of your daily routine to reap the scientifically-backed benefits.
If you found this information useful, please share it with anyone who can benefit from learning about turmeric milk. Leave your questions and experiences with golden milk in the comments below. I may write a follow-up blog addressing them.
Drink up and stay healthy!
