Self-care can focus heavily on artificial encounters - on-trend cosmetics, expensive gym memberships, keeping up with the ‘right podcasts’ and feeling pressure to post on socials in stunning surroundings. Through my work as a coach, I’m always shocked at how often we overlook the power of small and simple rituals that have such significant power to ground us. Making golden milk - that ancient blend of turmeric, warm milk, and spices - isn't just about the anti-inflammatory benefits or better sleep. It's about creating an intentional pause where we choose to nurture ourselves.

The science behind golden milk is compelling. Studies show turmeric's active compound, curcumin, reduces inflammation and boosts immunity. Ginger contains gingerols that fight free radicals, whilst helping to reduce muscle pain and soreness. And cinnamon helps regulate blood sugar and has antimicrobial properties. But it’s the lineage of the healing wisdom of this drink, spanning generations and cultures, which is the most magical part for me.

When life feels overwhelming (and let's be honest, we all have our waves of overwhelm, right?), taking five minutes to make some golden milk becomes an act of self-compassion. It's saying, "I'm worth this moment of pause." And that's not just feel-good talk - our bodies actually release tension when we engage in mindful rituals.

Ingredients

makes one large mug

350ml unsweetened plant milk (I prefer coconut milk)
1/2 tablespoon fresh grated turmeric (or 1 teaspoon dried)
1/2 teaspoon cinnamon
1/4 teaspoon ginger
Pinch of black pepper (crucial for turmeric absorption)
1/2 tablespoon honey or maple syrup
Optional: pinch of cardamom or star anise

Warm the milk in a small pot over medium heat. Whisk in the spices and sweetener. Simmer gently for 5-10 minutes, stirring occasionally. Strain if using fresh turmeric. Sip slowly, preferably while doing absolutely nothing else.

Golden milk

Ingredients

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