Add Golden Milk to Your Longevity Diet
I’ve long enjoyed a comforting cup of Golden Milk, or haldi doodh. Beyond being a delicious way to wind down, this warming drink is packed with health benefits.
Why golden milk is good for you.
Turmeric: The Inflammation Fighter
What it does: Contains curcumin, a natural compound that reduces inflammation and protects your cells from damage.
Why it matters: Chronic inflammation is linked to aging, joint pain, and diseases like Alzheimer’s and heart disease.
How to use it: Pair it with black pepper and a healthy fat (like milk or coconut oil) to help your body absorb curcumin better.
Black Pepper: The Absorption Booster
What it does: Enhances how well your body absorbs curcumin (the key ingredient in turmeric).
Why it matters: Without black pepper, your body struggles to use turmeric effectively.
How to use it: Always add a pinch of black pepper with turmeric for maximum benefits.
Ceylon Cinnamon: The Blood Sugar Balancer
What it does: Supports brain health, fights inflammation, and helps stabilize blood sugar levels.
Why it matters: The common Cassia cinnamon can contain harmful compounds—opt for Ceylon cinnamon instead.
How to use it: Use Ceylon cinnamon in drinks and desserts to support stable blood sugar, digestion, circulation, and lung health.
Cloves: The Brain Protector
What they do: Cloves are loaded with antioxidants that protect brain cells and may slow down cognitive decline.
Why it matters: They help preserve memory and learning by keeping key brain chemicals active—important as we age.
How to use it: Cloves support digestion, reduce bloating, and warm up the body, making them a great addition to warm drinks such as tea and Golden Milk.
Ginger: The Digestive Soother
What it does: Helps a variety of symptoms like nausea, pain relief, and gut health, while also reducing inflammation.
Why it matters: It’s been used for centuries in Ayurveda and Traditional Chinese Medicine to support digestion and ease discomfort.
How to use it: Add ginger to everything from savory dishes to desserts and drinks to improve nutrient absorption and support joint health.
Nutmeg: The Sleep & Relaxation Spice
What it does: Helps calm the mind, reduce stress, and support deep sleep.
Why it matters: Nutmeg’s antioxidants and anti-inflammatory compounds also protect the body from damage over time.
How to use it: Add nutmeg to Golden Milk before bed for a relaxing and restorative sleep.
Kanchan Koya's Supercharged Golden Milk Recipe
Serves: 1 | Prep Time: 5–7 minutes | Dietary Info: Gluten-Free, Dairy-Free
Ingredients
2 cups milk of choice (avoid fat-free for best benefits)
1 teaspoon ground turmeric
1/4 teaspoon ground ginger
1/2 teaspoon ground Ceylon cinnamon (not Cassia)
1/8 teaspoon ground cardamom
A pinch of ground clove
A pinch of black pepper
Sweetener to taste (coconut sugar adds a nice caramel-like flavor!)
Tip: Turmeric works best when combined with heat and fat. If using almond or nut milk, choose a creamy version or add a little coconut milk for extra richness.
Instructions
Warm the Milk – Heat 2 cups of milk in a small saucepan over medium heat until it starts steaming.
Add Spices – Stir in turmeric, ginger, cinnamon, cardamom, clove, and black pepper. Whisk well and let it simmer for 1–2 minutes to bring out the flavors.
Froth (Optional) – Want it creamy like a café latte? Use a handheld frother to make it extra smooth.
Sweeten & Enjoy – Pour into a mug, stir in your favorite sweetener, and enjoy!
Golden Milk is more than just a cozy drink—it’s a simple, delicious way to nourish your body and support your health with every sip. I hope this blend of ancient wisdom and modern science inspires you to make it a part of your daily routine.
May each warm cup bring you comfort, balance, and health.
Be well,
Avanti Kumar-Singh, MD
P.S. Love learning how to use spices for healing? Follow Kanchan Koya, PhD, my dear colleague. She’s the author of The Spice Spice Baby Cookbook and shares informative stories and recipes on her Instagram and blog.
