Get out your milk frother, because golden milk is back. Not that it ever went away. After all, the turmeric-based beverage has been used for thousands of years in traditional Ayurvedic medicine as a nourishing home tonic thanks to its anti-inflammatory properties.
Still, a golden milk frenzy has descended upon social media—again. This time around, Instagram influencers and TikTok creators have been promoting golden milk as a cure for the pain and discomfort of premenstrual syndrome—also known as PMS. To find out if there is any truth to claims, we chatted with Dr. Rosa María Mirete of the endocrinology and nutrition unit at ENEA Clinic in Madrid.
Nutrition and the luteal phase
We’ve all been there. Mood swings, irritability, headaches, acne, and cramps are some of the most common symptoms suffered by women during the week leading up to menstruation. In fact, symptoms associated with PMS affect 80-90% of women. The fact that many of us crave sweets or carbs ahead of our periods is not pure coincidence, either. “In the luteal phase of the cycle, insulin resistance increases slightly and there is a decrease in serotonin,” explains Mirete.
The good news is that there are ways to alleviate these annoying symptoms. Among them? “A good rest and restorative sleep, as well as a balanced diet. Simple changes in our diet can be a very effective tool to treat PMS,” Mirete says.
Alas, succumbing to the cravings to calm stress and anxiety can bring us to choose options that aren’t so healthy. (Ahem, chocolate chip cookies and French fries.) To get ahead of the cravings, Mirete recommends “focusing on healthy fats and high quality proteins” like extra virgin olive oil, fish, nuts, seeds as well as “dried fruits, creamy yogurt with fresh fruits or even dark chocolate with a high percentage of cocoa.”
During this phase the doctor also recommends “consuming detoxifying foods such as endive, artichoke, leek, asparagus, and herbal teas”—in short, hydrating foods with anti-inflammatory and antioxidant nutrients that help reduce symptoms. This is where golden milk comes into play. It naturally provides many of these benefits.
Golden milk and premenstrual syndrome
Golden milk gets its signature yellowish hue from its main ingredient: turmeric. It also typically features a blend of spices such as black pepper, ginger and cinnamon—all of which are known for their own anti-inflammatory and antioxidant benefits. “The turmeric plant has been used for centuries in traditional Ayurvedic and Chinese medicine as an anti-inflammatory and analgesic agent,” notes Mirete. “It also has antioxidant properties that protect against cell damage and premature aging.”
