Turmeric has been used medicinally for nearly 4000 years. Many bioactive compounds such as curcuminoids, volatile oils, polysaccharides, and sesquiterpenes are present in this important plant. The most studied component in turmeric is a curcuminoid known as curcumin which is linked to many of its health benefits.^[1]Prasad, Sahdeo, and Bharat B. Aggarwal. “Turmeric, the golden spice.” Herbal Medicine: Biomolecular and Clinical Aspects. 2nd edition (2011).

What Does Ayurveda Say About Turmeric?

Turmeric is highly valued in ayurveda. It is considered to be tikta (bitter), katu (pungent) with the qualities of rooksha (dryness), laghu (lightness). Its potency is considered to be ushna (hot). Since it is dry, bitter, and pungent it balances kapha. Because of its ‘hot’ potency, it balances vata and kapha. Meanwhile, its bitterness helps it balance pitta. Therefore, turmeric is capable of balancing all three doshas.

In ayurveda, it is considered to have a range of medicinal properties such as pramehaharaanam (useful in urinary tract infections and diabetes), vishanut (useful in toxic conditions), kanduhara (relieves itching due to allergies), kushtahara (useful in treating a wide variety of skin diseases), vranahara (helps heal wounds), dehavarna vidhayini (improves complexion), vishodhini (natural detoxifier), krumihara (fights intestinal worms and helps with infected wounds), pinasa nashini (useful in dealing with a running nose, or upper respiratory tract infection), aruchinashini (useful in anorexia), panduhara (useful in anemia, and initial stages of liver disorders), twakdoshajit (detoxifies blood and skin), vishothajit (natural anti inflammatory), and vatasranut (useful in gout).

What Are The Benefits Of Turmeric Milk?

Turmeric, and consequently turmeric milk, has a variety of benefits. Let’s look at some important benefits of turmeric milk. It:

1. Relieves Pain

Research indicates that turmeric has pain-relieving properties. It has been found to ease pain caused by a range of conditions such as rheumatoid arthritis, osteoarthritis, gout, fibromyalgia, etc. Curcuminoids present in turmeric are thought to be responsible for this effect. Curcumin acts by inhibiting the production of PGE2 which is a mediator of inflammation and by depleting substance P, a neurotransmitter which relays pain messages to the brain.^[2]Sahebkar, Amirhossein, and Yves Henrotin. “Analgesic efficacy and safety of curcuminoids in clinical practice: a systematic review and meta-analysis of randomized controlled trials.” Pain … Continue reading

2. Lowers Blood Sugar

Diabetes is a condition characterized by high blood sugar that’s becoming increasingly common. Over time, this condition can cause complications such as heart disease, nerve damage, kidney disease, and eye problems.^[3][Diabetes](https://www.niddk.nih.gov/health-information/diabetes “Diabetes”). National Institutes of Health. But animal studies have found that curcumin can lower blood sugar in diabetic rats. It was also able to reduce oxidative stress, which is caused by an imbalance between free radicals and antioxidants in the body. This can be helpful to people with high blood sugar levels as oxidative stress plays a significant role in many diabetic complications.^[4]Arun, N., and N. Nalini. “Efficacy of turmeric on blood sugar and polyol pathway in diabetic albino rats.” Plant foods for human nutrition 57, no. 1 (2002): 41-52.

3. Improves Heart Health

Blood pressure and cholesterol are two important factors that affect the health of your heart.^[5][Heart Diseases](https://medlineplus.gov/heartdiseases.html “Heart Diseases”).U.S. National Library of medicine. And studies indicate that one of the key benefits of turmeric milk is that it can lower total cholesterol levels while increasing levels of HDL or good cholesterol. It also lowers systolic blood pressure when you take it for 12 weeks or more.^[6]Soni, K., and R. Kutian. “Effecf of oral curcumin administranon on serum peroxides and cholesterol levels in human volunteers.” Indian J Physiol Phannacoll992 36, no. 4 (1992): 273-275. ^[7]Hadi, Amir, Makan Pourmasoumi, Ehsan Ghaedi, and Amirhossein Sahebkar. “The effect of Curcumin/Turmeric on blood pressure modulation: A systematic review and meta-analysis.” … Continue reading So, this spice can help keep your heart healthy since it has such a potent effect on factors that affect the heart.

4. Helps Tackle Respiratory Infections

Turmeric milk has traditionally been used to fight off an annoying cough or cold. Does this have any scientific backing? Yes, turmeric has antiviral and antibacterial properties and can act against germs which infect your respiratory system. For example, one study found that it prevents the respiratory syncytial virus – which typically causes mild cold like symptoms, but can also cause bronchitis and asthma – from multiplying. ^[8]Obata, Kazufumi, Takashi Kojima, Tomoyuki Masaki, Tamaki Okabayashi, Shinichi Yokota, Satoshi Hirakawa, Kazuaki Nomura et al. “Curcumin prevents replication of respiratory syncytial virus and … Continue reading

5. Boosts The Immune System And Fights Inflammation

We encounter a variety of harmful germs in our day-to-day life. But our immune system fights them off and protects us from diseases and infections. Studies show that turmeric acts as an immunomodulatory agent which can stimulate our immune system. That’s not all. Turmeric also has anti-inflammatory effects. Inflammation is a useful response by your immune system which helps you fight infection. However, chronic inflammation can be quite harmful. In fact, it has been associated with many medical conditions ranging from arthritis, cancer, asthma, type-2 diabetes and heart disease to Alzheimer’s.^[9][Inflammation](https://my.clevelandclinic.org/health/symptoms/21660-inflammation “Inflammation”).Cleveland Clinic. ^[10]Chandrasekaran, Chinampudur V., Jothie R. Edwin Kannan Sundarajan, Giligar M. Gururaja, Deepak Mundkinajeddu, and Amit Agarwal. “Immune-stimulatory and anti-inflammatory activities of Curcuma … Continue reading

6. Improves Memory And Mood

One study looked at the effects of curcumin in healthy older (60 to 85 years) people. It found that an hour after having curcumin they performed better on tasks requiring sustained attention and working memory in comparison to those who had taken a placebo. Taking curcumin for 4 weeks not only improved working memory but also mood (general fatigue and fatigue due to psychological stress, calmness, and contentedness) significantly.^[11]Cox, Katherine HM, Andrew Pipingas, and Andrew B. Scholey. “Investigation of the effects of solid lipid curcumin on cognition and mood in a healthy older population.” Journal of … Continue reading

7. Relieves Allergy Symptoms

Turmeric also has proven anti-allergy properties – one animal study found that treatment with curcumin offered significant relief from the symptoms of food allergy.^[12]Shin, Hee Soon, Hye-Jeong See, Sun Young Jung, Dae Woon Choi, Da-Ae Kwon, Min-Jung Bae, Ki-Seung Sung, and Dong-Hwa Shon. “Turmeric (Curcuma longa) attenuates food allergy symptoms by … Continue reading So how does it work? One possible mechanism is by inhibiting the release of histamine.^[13]Kurup, Viswanath P., and Christy S. Barrios. “Immunomodulatory effects of curcumin in allergy.” Molecular nutrition & food research 52, no. 9 (2008): 1031-1039. Histamine is a chemical present in our bodies. It causes many symptoms associated with an allergic reaction such as sneezing or a runny nose. When someone is allergic to a substance their immune system wrongly thinks that this harmless substance is dangerous and prompts the release of histamine into their blood stream. Histamine can act on your nose, throat, eyes, lungs, gastrointestinal, or skin to cause allergy symptoms.^[14][Definition: Histamine](https://kidshealth.org/en/parents/histamine.html “Definition: Histamine”).The Nemours Foundation.

8. Helps With Indigestion

Ayurveda has traditionally valued turmeric as a spice that improved digestion. It is thought that turmeric is able to relieve indigestion due to its ability to stimulate the production of bile. One study found that administering powdered turmeric was useful for people suffering from indigestion. It not only eased indigestion but also reduced flatulence.^[15]Thamlikitkul, V. I. S. A. N. U., N. Bunyapraphatsara, T. Dechatiwongse, S. Theerapong, C. Chantrakul, T. Thanaveerasuwan, S. Nimitnon et al. “Randomized double blind study of Curcuma domestica … Continue reading Turmeric has also been found to inhibit the growth of helicobacter pylori, which is a bacteria that can infect your stomach and cause indigestion.^[16][Indigestion](https://www.nhs.uk/conditions/indigestion/ “Indigestion”).NHS,UK. ^[17]Mahady, Gail B., S. L. Pendland, G. Yun, and Z. Z. Lu. “Turmeric (Curcuma longa) and curcumin inhibit the growth of Helicobacter pylori, a group 1 carcinogen.” Anticancer research 22, no. … Continue reading

9. Fights Oxidative Stress

Oxidative stress plays a significant role in the development of many diseases such as cataract, autoimmune disorders, cardiovascular problems, cancer, rheumatoid arthritis, and neurodegenerative diseases. However, antioxidants help counter free radicals and relieve oxidative stress.^[18] Pham-Huy, Lien Ai, Hua He, and Chuong Pham-Huy. “Free radicals, antioxidants in disease and health.” International journal of biomedical science: IJBS 4, no. 2 (2008): 89. (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3614697/) Research indicates that turmeric can be helpful here as it has powerful antioxidant properties.^[19]Tanvir, E. M., Md Hossen, Md Hossain, Rizwana Afroz, Siew Hua Gan, Md Khalil, and Nurul Karim. “Antioxidant properties of popular turmeric (Curcuma longa) varieties from Bangladesh.” … Continue reading

10. Has Anti-Cancer Effects

Many animal and lab studies suggest that curcumin may slow the spread of cancer, help prevent cancer, and improve the effectiveness of chemotherapy. The anti-oxidant and anti-inflammatory properties of curcumin are thought to be responsible for its effects against cancer. However, it is important to keep in mind that research in this area is still ongoing. Turmeric is not currently recommended for treating cancer but it could be one of the key benefits of turmeric milk.^[20][Curcumin: Can it slow cancer growth?](https://www.mayoclinic.org/diseases-conditions/cancer/expert-answers/curcumin/faq-20057858 “Curcumin: Can it slow cancer growth?”).Mayo Clinic.

How To Prepare For The Best Benefits Of Turmeric Milk

• Bring a cup of milk (ideally cow’s milk) to boil, on a medium or low flame.
• Transfer the boiled milk into a mug, add 1/4th of a teaspoon of turmeric powder and mix well.
• You can also add a pinch of black pepper powder if you wish. Black pepper aids curcumin absorption.
• You can also add cinnamon and ginger to bump up its nutrient profile. This is known popularly as “golden” milk.
• Your glass of turmeric milk is ready! Best served warm to get all the benefits of turmeric milk.
• For a vegan option, substitute regular milk with almond or oat milk.

Precautions While Taking Turmeric Milk

• Turmeric is typically safe to use in amounts normally consumed in food.
• When consumed in higher doses, it may lead to gastrointestinal issues such as nausea, or diarrhea.
• Turmeric can increase the secretion of bile. Therefore, it’s not recommended for people with cholangitis, obstruction of the bile duct, gallstones, liver disease, or any other biliary disease.
• Turmeric can impact blood clotting. If you’re on blood thinners or planning to undergo surgery speak to your doctor before using turmeric supplements.
• Turmeric can lower blood pressure and blood sugar. Speak to your doctor before using it if you take medicines for treating high blood sugar or high blood pressure as it may have an additive effect.
• Turmeric can also interact with some medications. Your doctor will let you know if any medication that you’re on interacts with turmeric.^[21][What Is Turmeric?](https://www.verywellhealth.com/turmeric-for-pain-relief-can-it-help-4173236 “What Is Turmeric?”).Verywell Health. ^[22][Turmeric: potential adverse effects and interactions](https://www.sps.nhs.uk/articles/turmeric-potential-adverse-effects-and-interactions/ “Turmeric: potential adverse effects and … Continue reading