Introducing Ayurveda with Golden Milk

Benefits of Turmeric Milk

The Wonders of Turmeric as mentioned in Ayurveda

Exploring the wonderful Benefits of Turmeric as explained in Ayurveda: Haldi Doodh and its impact on your Wellness.

In one of my recent classes, a student of mine who is managing her Rheumatoid arthritis through physical activity, specifically aerial yoga, mentioned how stretch and flexibility classes have benefited her overall wellbeing. I recommended trying “Haldi Doodh” or “Golden Milk,” and she expressed interest in learning more about it. So, I decided to introduce you to explore the world of Ayurveda with me.

The Wonders of Turmeric as mentioned in Ayurveda: A Tri-Doshic Plant

Turmeric, or Curcuma longa-Rhizoma, commonly referred to as _Haridrā_, earned its name from its vibrant yellow color. This perennial plant grows throughout Asia and boasts a unique blend of tastes, including pungent, bitter, and astringent. It has light and dry qualities, with a warming energy. As such, turmeric is ideal for balancing all three doshas, as it can balance Vata and Kapha through its heat, while also balancing Kapha with its dryness and pungent/bitter taste, and balancing Pitta with its bitter taste. I will explain Doshas in a seperate blog.

The many Benefits of Turmeric

Turmeric has gained widespread attention for its many health benefits. Medical News Today reports that this herb can reduce inflammation and joint pain, improve memory and brain function, protect against heart disease, lower blood sugar levels, aid digestion, improve bone health, and potentially reduce the risk of cancer. Notably, turmeric has also emerged as a powerful tool for promoting mental health and mood. Anxiety, a common stressor, can weaken our digestive fire, or _agni_, leading to various imbalances. However, turmeric can ignite _agni_, a process known as “_agni dīpana_.” This, in turn, promotes good digestive health and helps alleviate anxiety. Moreover, turmeric’s natural properties can elevate mood and enhance cognitive function. It’s no wonder many people consume golden milk – a beverage made with turmeric – as a calming bedtime drink to promote restful sleep.

Introduction to Ayurveda with Golden Milk at Shakti Aerial Yoga Best yoga and dance studio in Northern Neck

Essentials of Maximizing the Benefits of Golden Milk

Golden milk is a popular beverage that contains turmeric, a spice with numerous health benefits. However, the curcumin in turmeric is difficult to absorb into the bloodstream. Fortunately, the recipe for golden milk includes two ingredients that can increase turmeric’s bioavailability:

  • **Black Pepper:**
  • Piperine, an alkaloid present in black pepper, enhances the absorption of curcumin. Studies have shown that combining turmeric with just a small amount of black pepper can increase blood levels of curcumin by up to 2,000%!
  • **Fat:**
  • Turmeric is fat-soluble, meaning it dissolves in fat instead of water. By adding a healthy source of fat such as coconut oil or ghee to the mixture, the curcumin can be directly absorbed into the bloodstream. Whole milk has substantial amount of fat and is therefore recommended for this elixir.

Discover the Delicious and Nutritious Golden Milk – Recipe

Originating from India, the famous Haldi Doodh or turmeric milk, is now a popular drink that has gained attention in the Western world. It is commonly referred to as “golden milk latte, ”turmeric latte, or turmeric tea and can be found in many coffee or grocery shops. This vibrant yellow beverage is made by heating cow’s milk with turmeric and other spices such as cinnamon and ginger, making it both healthy and delicious.

Shakti Aerial Yoga, Ayurvedic Golden Milk
  • 1 1/2 cups of whole milk, preferably organic,⁠ without added preservatives
  • 1 1/2 tsp ground turmeric⁠ (turmeric powder)
  • 1/4 tsp ground ginger (ginger powder)
  • 1 whole cinnamon stick (or 1/4 tsp of ground cinnamon)⁠ 
  • 1/8 teaspoon ground cardamom, or 2-3 cardamom pods, crushed (optional) 
  • 1 tbsp ghee  
  • 1 pinch ground black pepper⁠ 
  • 1 tbsp sweetener of choice (i.e. maple syrup, honey or jaggery)⁠
  • Warm milk in a small saucepan over low heat. Add turmeric, ginger, cinnamon, black pepper, and cardamom (if using). Stir until well combined. If you are new to turmeric, start with a lower quantity and gradually increase as you develop a taste for it. 
  • Bring the mixture to a simmer, but do not boil. Allow simmering for 5-10 minutes, stirring occasionally, until smooth, hot, fragrant, and flavorful. 
  • Remove the saucepan from the heat. Strain the golden milk over a fine-mesh sieve into your favorite mug. Discard the solids. When slightly cooled, stir the ghee (or coconut oil) and sweetener of your choice (if using) into the milk. If you use honey as a sweetener, make sure that you don’t heat honey: heated honey is considered toxic in Ayurveda.
  • Drink while it is still warm.

Enjoy Golden Milk either in the morning or at night before going to bed. It is also a great beverage to enjoy along with friends and guests, especially on those cold winter evenings. A few final notes, make sure there is fat, black pepper, and if using honey as your sweetener use warm milk NOT boiling hot. Please do not microwave!

Love and Light


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