Healthy Golden milk

Healthy Golden milk

Golden milk contains antioxidant and anti-inflammatory compounds and may be beneficial for health as well as protection against certain diseases.
Golden milk, this bright yellow drink, is traditionally made by heating cow's or plant milk with turmeric and other spices, such as cinnamon and ginger. It is praised for its many health benefits and is often used to boost immunity and prevent disease. A key ingredient in golden milk is turmeric, a yellow spice popular in Asian cuisine that gives curry its yellow color. Curcumin, the active component of turmeric, has been used in Ayurvedic medicine for centuries for its powerful antioxidant properties. Antioxidants are compounds that fight against cell damage, protecting our body from oxidative stress. They are essential to the functioning of our cells, and studies regularly show that a diet rich in antioxidants can help reduce the risk of infection and disease. Most golden milk recipes also include cinnamon and ginger, which also have impressive antioxidant properties. The ingredients of golden milk have powerful anti-inflammatory properties. Chronic inflammation is thought to play a major role in chronic diseases, including cancer, metabolic syndrome, Alzheimer's disease, and heart disease. For this reason, a diet rich in anti-inflammatory compounds may reduce the risk of these conditions. Research shows that ginger, cinnamon and curcumin (the active ingredient in turmeric) have powerful anti-inflammatory properties. Studies even suggest that curcumin's anti-inflammatory effects are comparable to those of some pharmaceutical drugs without any of the side effects. These anti-inflammatory effects can reduce joint pain from osteoarthritis and rheumatoid arthritis.
For example, one study of 45 people with rheumatoid arthritis found that 500 milligrams of curcumin a day reduced joint pain more than 50 grams of a common arthritis drug or a combination of curcumin and a drug.
Similarly, in a 6-week study of 247 people with osteoarthritis, those who received ginger extract had less pain and needed less pain medication than those who received a placebo.
Golden milk can also be good for our brain. Studies show that curcumin can increase levels of brain-derived neurotrophic factor (BDNF). BDNF is a compound that helps the brain form new connections and promotes the growth of brain cells. Low levels of BDNF may be associated with brain disorders, including Alzheimer's disease. Other ingredients in golden milk can also be beneficial. For example, one of the hallmarks of Alzheimer's disease is the accumulation of a specific protein in the brain, called tau protein. Test-tube and animal studies suggest that compounds in cinnamon may help reduce this buildup. Furthermore, cinnamon appears to reduce symptoms of Parkinson's disease and improve brain function in animal studies. Ginger can also improve brain function by improving reaction time and memory. Furthermore, in animal studies, ginger appears to protect against age-related loss of brain function.
However, further human research is needed to fully understand the effects of these ingredients on memory and brain function.
Turmeric, specifically its active compound curcumin, appears to improve mood and reduce symptoms of depression. In a 6-week study, 60 people with major depressive disorder took either curcumin, an antidepressant, or a combination. Those taking curcumin alone had similar improvements as those taking antidepressants, while the combination group saw the most benefit. Depression may also be associated with low levels of brain-derived neurotrophic factor (BDNF). As curcumin appears to increase BDNF levels, it may have the potential to reduce symptoms of depression. However, few studies have been done in this area, and more are needed before firm conclusions can be drawn.
Heart disease is the leading cause of death worldwide. Interestingly, cinnamon, ginger and turmeric, key ingredients in golden milk, are all associated with a lower risk of heart disease. For example, a review of 10 studies concluded that 120 mg of cinnamon per day can lower total cholesterol, triglycerides, and "bad" LDL cholesterol, while raising levels of "good" HDL. In another study, 41 participants with type 2 diabetes were given 2 grams of powdered ginger per day. At the end of the 12-week study, measured risk factors for heart disease were 23-28 percent lower. Furthermore, curcumin can improve the function of the lining of blood vessels, known as endothelial function. Proper endothelial function is important for a healthy heart.
In one study, people undergoing heart surgery were given either 4 grams of curcumin or a placebo for several days before and after surgery. Those given curcumin were 65 percent less likely to experience a heart attack during their hospital stay than people in the placebo group.
These anti-inflammatory and antioxidant properties may also protect against heart disease. However, studies are small and rare, and more are needed before firm conclusions can be drawn.
The ingredients in golden milk, especially ginger and cinnamon, can help lower blood sugar levels. For example, 1-6 grams of cinnamon per day can lower fasting blood sugar levels by up to 29 percent. Furthermore, cinnamon can reduce insulin resistance. Insulin-resistant cells are less able to take up sugar from the blood, so reducing insulin resistance generally lowers blood sugar levels. Cinnamon appears to reduce the amount of glucose absorbed in the gut after a meal, which can further improve blood sugar control.
Similarly, adding small amounts of ginger to your diet regularly can help reduce fasting blood sugar levels by up to 12 percent. A small daily dose of ginger can also lower hemoglobin A1C levels by up to 10 percent, a marker of long-term blood sugar control. However, the evidence is based on only a few studies, and more research is needed.
It is worth noting that most golden milk recipes are sweetened with honey or maple syrup. Blood sugar-lowering benefits, if any, are likely to be present only when unsweetened varieties are consumed.
Cancer is a disease characterized by uncontrolled cell growth. In addition to conventional treatments, alternative anticancer drugs are increasingly being sought. Interestingly, some research suggests that the spices used in golden milk may offer some benefits in this regard. For example, some test-tube studies attribute anticancer properties to 6-gingerol, a substance found in large amounts in raw ginger. Similarly, laboratory and animal studies report that compounds in cinnamon can help reduce the growth of cancer cells.
Curcumin, the active ingredient in turmeric, can also kill isolated cancer cells in a test tube and prevent the growth of new blood vessels in tumors, limiting their ability to spread. However, evidence for the cancer-fighting benefits of ginger, cinnamon, and curcumin in humans remains limited. Furthermore, study results are conflicting and it is unclear how much of each ingredient should be consumed to possibly achieve these benefits.
In India, golden milk is often used as a home remedy for colds. In fact, this yellow drink is touted for its immune-boosting properties. Test-tube studies suggest that curcumin has antibacterial, antiviral, and antifungal properties that may help prevent and fight infections. Although results from test-tube studies are promising, there is currently no evidence that golden milk reduces infections in humans. Additionally, compounds in fresh ginger can inhibit the growth of some bacteria. Ginger extract can fight human respiratory syncytial virus (HRSV), a common cause of respiratory infections.
Similarly, laboratory studies show that cinnamaldehyde, the active compound in cinnamon, can prevent bacterial growth. In addition, it can help treat respiratory tract infections caused by fungi. The ingredients in golden milk also have powerful antioxidant and anti-inflammatory properties that strengthen the immune system.
Chronic indigestion, also known as dyspepsia, is characterized by pain and discomfort in the upper abdomen. Delayed gastric emptying is a potential cause of indigestion. Ginger, one of the ingredients used in golden milk, can help alleviate this condition by speeding up stomach emptying in people suffering from dyspepsia. Research further shows that turmeric, another ingredient used to make golden milk, can help reduce symptoms of indigestion. Turmeric can also improve fat digestion by increasing bile production by up to 62 percent. Finally, studies show that turmeric can help maintain proper digestion and prevent flare-ups in people with ulcerative colitis, an inflammatory digestive disorder that results in ulcers in the intestines.
Golden milk can contribute to building a strong skeleton. Both cow's milk and fortified plant-based milk are generally rich in calcium and vitamin D, nutrients essential for building and maintaining strong bones.
If there is too little calcium in our diet, our body begins to remove calcium from our bones in order to maintain a normal level of calcium in the blood. Over time, this makes the bones weak and brittle, increasing the risk of bone diseases - osteopenia and osteoporosis. Vitamin D contributes to stronger bones by improving the gut's ability to absorb calcium from our diet. Low levels of vitamin D in the body can therefore lead to weak and brittle bones, even if the diet is rich in calcium. Although cow's milk naturally contains calcium and is often fortified with vitamin D, not all plant-based milks are rich in these nutrients. If you'd rather make golden milk using plant-based milk, choose one that's fortified with both calcium and vitamin D for more bone-strengthening benefits.