As with many health foods, turmeric milk is not new to Indians. It is also known as golden milk. Turmeric milk is used as a homemade recipe to manage cold and cough. Let's explore the science-based health benefits of turmeric milk.

1.Supports Immunity
Turmeric milk is well known for supporting the immune system. The curcumin in turmeric powder is a powerful antioxidant with anti-inflammatory properties. Drinking turmeric milk regularly can help your body fight off infections and illnesses.
2. Improves Digestion
Do you feel bloated or uncomfortable after meals? Turmeric milk can help with that too! This drink has natural digestive benefits. It helps soothe the stomach, reduce gas, and improve overall digestion.

The curcumin in turmeric can stimulate bile production. Bile acid helps in digesting food and absorbing nutrients. A warm cup of golden milk after dinner could support healthy digestion and prevent discomfort.
3. Promotes Better Sleep
Struggling to sleep? Turmeric milk might be the perfect bedtime drink for you. It's known to help you relax and wind down. The warmth of the milk combined with turmeric can have a calming effect on your body, making it easier to fall asleep.
Many people swear by drinking golden milk before bed as a natural remedy for insomnia. If you're looking for a way to improve your sleep routine, give it a try!
4. Reduces Inflammation and Pain
If you suffer from joint pain or inflammation, turmeric milk could provide relief. The special compound in turmeric is curcumin. Curcumin, has natural anti-inflammatory effects.

It helps reduce pain and swelling, making it beneficial for arthritis. Regularly consuming turmeric milk can help ease the discomfort of sore joints and muscle pain, giving you a natural, soothing option.
5. Glowing Skin
No one food will help your skin glow. It is more about eating foods that reduce inflammation in your body, provide all the nutrients, and keep you hydrated.

Turmeric is widely known for its skin-healing properties. It helps fight acne, reduces redness, and improves your skin health. Drinking turmeric milk regularly can support your skin health from the inside out.
6.Reduce the Risk of Cancer:
Many studies have looked into the effect of cancer in different aspects such as:
a. improving the effectiveness of chemotherapy
b. slowing the spread of cancer
c. manage symptoms of cancer
It is a potential area for research. However, curcumin shows promising results in preventing colorectal cancer, which occurs in the digestive system.
7.Treatment of Alzheimer's Disease by Curcumin
Alzheimer's is a type of dementia. This often occurs in older people. In India, nearly half of the people with dementia, have Alzheimer's. Interestingly, the percentage of people with Alzheimer's is much lesser in India than in the U.S (8). It is suggested that the anti-inflammatory property of curcumin help with this disease (9).
Taking curcumin supplements for a long-time can cause liver disease. it should not be taken by people who are on blood thinners like warfarin
8.Improving longevity by delaying aging
Inflammation and oxidative stress play very important roles in ageing. Since curcumin helps to fight inflammation and oxidative stress, studies are now focusing on the ability of curcumin to delay aging.
How to Make Turmeric Milk (Golden Milk Recipe)
Now that you know all about the turmeric milk benefits, you probably want to try making this healthy drink at home! Here’s a turmeric milk recipe that anyone can follow:

Ingredients:
1 cup of milk (any kind – cow's milk, almond milk, or coconut milk)
1 teaspoon of turmeric powder
A pinch of black pepper (for better absorption of curcumin)
1 teaspoon of honey or jaggery (optional, for sweetness)
A small piece of ginger (optional, for added flavor)
Method:
Boil milk in a pan.
Once it’s warm, add the turmeric powder, black pepper, and ginger (if using).
Stir the mixture well and let it simmer for 3-5 minutes.
Remove from the heat and strain if you used fresh ginger.
Add honey or jaggery to sweeten, and your golden milk recipe Ayurveda style is ready to enjoy!
You can even sprinkle a pinch of cardamom or cinnamon to enhance the flavour.
Are There Any Turmeric Milk Side Effects?
While turmeric milk is mostly safe for most people, it’s important to be aware of a few side effects. Overconsumption of turmeric milk can cause stomach upset or heartburn in some individuals. If you’re pregnant or breastfeeding, it's always best to consult a healthcare professional before adding it to your daily routine. Also, if you are on blood-thinning medication, turmeric could interact with the drugs, so it’s advisable to check with your doctor.
In rare cases, some people might be allergic to turmeric, so start with small amounts to see how your body reacts.
Is Turmeric an Acid or Base?
Turmeric is not an acid or a base. It is an underground stem (rhizome).
How Much Turmeric is Too Much?
You can include around 2-3g of turmeric a day. But if you have health issues like liver or kidney disease, diabetes or taking blood thinning medicines, then you should consult a health care professional.
Are there any negative side effects to taking turmeric?
If you take too much turmeric for many months, it can cause digestive issues and liver damage.
Bottomline: Try the Traditional Golden Milk Recipe
Turmeric milk, also known as golden milk, is an easy and tasty way to improve your health. Whether you want to improve your immunity, improve digestion, sleep better, reduce inflammation, turmeric milk benefits make it a must-try drink. By following the simple turmeric milk recipe, you can enjoy the health benefits. These have been passed down for generations as traditional golden milk recipes from Ayurveda.
So, the next time you're in need of a comforting, healthy drink, whip up a cup of golden milk and let it work its wonders on your body and mind. Cheers to good health!
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