Golden Milk: a delicious take on self-care.
A mood-boosting treat.
Warming and delicious, this bright yellow beverage touts several health benefits, including improvements to mood and brain function.
Tumeric - or, more specifically, its active compound curcumin - may boost mood and reduce symptoms of depression. In a 6-week study, individuals with major depressive disorders took either curcumin, an antidepressant, or a combination. Those given only curcumin experienced similar improvements as those given antidepressants, while the combination group experienced the greatest benefits.
How?
Depression can be linked to low levels of brain-derived neurotrophic factor (BDNF). As curcumin appears to boost levels of BDNF, it’s theorised that this is the mechanism through which it may have the potential to reduce symptoms of depression.
Additionally, golden milk has been researched with positive results in studies concerning inflammation, joint pain, memory loss, heart disease, insulin sensitivity and digestive distress. It’s also a great source of calcium and vitamin D, and has antibacterial, antiviral and antifungal properties.
How to prepare:
Golden milk is easy to make at home. For a single serving (1 cup), follow the recipe below.
1/2 cup (120ml) unsweetened milk of your choice.
1 tsp turmeric
1 small piece of grated fresh ginger, or 1/2 tsp ginger powder.
1 pinch of ground black pepper (needed for its compound ‘piperine’ which breaks down curcumin)
1 tsp honey or maple syrup (optional)
To make golden milk, simply mix all ingredients in a small saucepan or pot and bring to a boil. Reduce the heat and simmer for about 10 minutes until fragrant. Strain the drink through a fine strainer into a mug and top with a generous pinch of cinnamon.
Shrinivas, K. Dhir, A. Akula, K.K. (2009). ‘Potentials of curcumin as an antidepressant’, The Scientific World Journal. vol. 9. pp1233-41.; Moghadamtousi, S.Z. Kadir, H.A. Hassandarvish, P. et al. (2014). ‘A review on antibacterial, antiviral, and antifungal activity of curcumin’, BioMed research international. vol. 2014.; Sanmukhani, J. Satodia, V. Trivedi, J. et al. ‘Efficacy and safety of curcumin in major depressive disorder: a randomized controlled trial’, Phytotherapy Research: PTR, vol. 28,4, pp. 579-85.