Cough and flu are among the most common upper respiratory infections that affect adults globally. While modern medicine offers antiviral drugs and symptomatic treatments, many individuals still rely on traditional home remedies to relieve discomfort. One such popular natural treatment is the combination of turmeric and milk, commonly known as golden milk. Golden milk, a traditional Ayurvedic mixture of turmeric and milk, is widely recognized for its anti-inflammatory, antioxidant, and immune-enhancing properties (Gopi & George 2020). Although it does not cure the flu, it can serve as a complementary approach to symptom management and overall wellness. Additionally, maintaining adequate water intake plays a crucial role in supporting the body’s recovery from flu and cough symptoms. Together, these supportive measures promote overall wellness and comfort during illness.
The Role of Turmeric in Treating Cough and Flu
Turmeric (Curcuma longa) is a yellow spice that contains curcumin as its primary active ingredient. Curcumin has been widely studied for its anti-inflammatory and antimicrobial properties. According to Hewlings and Kalman (2017), curcumin can modulate inflammatory responses in the body, which may help reduce sore throat, nasal congestion, and coughing associated with flu. Additionally, curcumin exhibits antioxidant effects that neutralize free radicals produced during infection, helping the body recover more effectively (Gupta et al., 2013).
Turmeric is also believed to have mild antiviral and immune-boosting effects. A study by Sahin et al. (2020) found that curcumin can enhance the activity of immune cells such as T-cells and macrophages, which are vital in fighting respiratory infections. These properties make turmeric a valuable supportive remedy for flu and cough relief.
The Role of Milk in the Remedy
Milk serves as a nutrient base and carrier for turmeric. Warm milk provides comfort to the throat and helps in the absorption of curcumin, especially when combined with black pepper, which contains piperine. Piperine is a compound that enhances curcumin’s bioavailability (Shoba et al., 1998). For adults suffering from cough and flu, drinking warm turmeric milk before bedtime can promote relaxation, ease throat irritation, and improve sleep quality.
Furthermore, milk provides proteins and essential micronutrients such as calcium and vitamin D, which support general health during recovery. Calcium and vitamin D play a crucial role in supporting immune health and overall recovery during respiratory illnesses such as cough and flu. Vitamin D enhances the body’s immune response by activating T-cells and macrophages, which help the body detect and destroy viral pathogens (Aranow, 2011). Low levels of vitamin D have been associated with increased susceptibility to respiratory infections, including influenza (Martineau et al., 2017). Meanwhile, calcium contributes to normal cellular signaling and muscle function, including the contraction of respiratory muscles essential for effective breathing (Bikle, 2014). According to Bike ()Adequate calcium intake also helps maintain the integrity of mucosal barriers that protect against infections. Because milk naturally contains both calcium and vitamin D (especially when fortified), drinking warm milk with turmeric may not only soothe the throat but also boost immune defense and aid faster recovery. Thus, these nutrients provide essential physiological support in adults experiencing cough and flu symptoms. Although plant-based milk (like almond or oat milk) can be used, traditional cow’s milk is more commonly recommended for its soothing texture and nutrient profile.
Preparation and Administration
To prepare turmeric milk, one cup of milk is gently warmed and mixed with half a teaspoon of turmeric powder and a pinch of black pepper. Some recipes include honey or ginger to enhance flavour and provide additional antimicrobial benefits. The mixture is simmered for about five minutes and then strained. It can be taken once or twice a day, preferably before bedtime.
While the drink may help relieve mild symptoms, it should not replace medical treatment, especially for individuals with severe flu, chronic illnesses, or persistent high fever.
Potential Benefits of using turmeric and milk
May relieve throat irritation and mild cough. It can promote better sleep and general comfort. It also provides mild immune support during recovery.
Cautions
Excess turmeric may cause stomach upset or interact with medications (for example blood thinners). People with gallstones, bile duct obstruction, or liver issues should consult a healthcare provider before using high doses. This remedy is supportive, not a substitute for medical treatment. If flu symptoms are severe or persistent, medical evaluation is necessary.
Lastly, it is also important to take a lot of water when one has flu and a cough.
The Role of Water in Managing Cough and Flu
Adequate water intake plays a vital role in managing cough and flu symptoms. During illness, the body loses fluids through fever, sweating, nasal discharge, and rapid breathing, which can lead to dehydration. Drinking plenty of water helps restore fluid balance and maintain normal body functions. Hydration also keeps the throat and airways moist, reducing irritation and making coughing less painful. Moreover, it helps thin mucus, making it easier to clear nasal and chest congestion (Popkin et al., 2010). Proper hydration supports immune efficiency by aiding nutrient transport and toxin removal (Jéquier & Constant, 2010). Additionally, water helps regulate body temperature during fever and prevents fatigue associated with dehydration. While it does not cure the flu directly, adequate water intake significantly supports recovery and comfort during illness.
The use of turmeric, milk, and adequate water intake represents a holistic and supportive approach to managing cough and flu symptoms in adults. Turmeric and milk provide anti-inflammatory and soothing effects, while hydration ensures the body functions efficiently during recovery. Although these remedies cannot cure viral infections, they can significantly enhance comfort and promote faster healing when combined with rest, proper nutrition, and professional medical care. Importantly, these remedies are complementary and should not replace medical treatment when symptoms are severe or prolonged.
References
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Bikle, D. D. (2014). Vitamin D metabolism, mechanism of action, and clinical applications. Chemistry & Biology, 21(3), 319–329. https://doi.org/10.1016/j.chembiol.2013.12.016
Gopi, S., & George, R. (2020). Ayurvedic applications of turmeric (Curcuma longa) and its health benefits. Journal of Traditional and Complementary Medicine, 10(1), 1–10.
Gupta, S. C., Patchva, S., & Aggarwal, B. B. (2013). Therapeutic roles of curcumin: Lessons learned from clinical trials. The AAPS Journal, 15(1), 195–218. https://doi.org/10.1208/s12248-012-9432-8
Hewlings, S. J., & Kalman, D. S. (2017). Curcumin: A review of its effects on human health. Foods, 6(10), 92. https://doi.org/10.3390/foods6100092
Jéquier, E., & Constant, F. (2010). Water as an essential nutrient: The physiological basis of hydration. European Journal of Clinical Nutrition, 64(2), 115–123. https://doi.org/10.1038/ejcn.2009.111
Martineau, A. R., Jolliffe, D. A., Hooper, R. L., Greenberg, L., Aloia, J. F., Bergman, P., … & Griffiths, C. J. (2017). Vitamin D supplementation to prevent acute respiratory tract infections: Systematic review and meta-analysis of individual participant data. BMJ, 356, i6583. https://doi.org/10.1136/bmj.i6583
Nirmala, M. J., Narendhirakannan, R. T., & Chatterjee, S. (2018). Turmeric: A natural anti-inflammatory agent in the treatment of metabolic syndrome. Inflammopharmacology, 26(4), 1125–1143. https://doi.org/10.1007/s10787-018-0457-5
Popkin, B. M., D’Anci, K. E., & Rosenberg, I. H. (2010). Water, hydration, and health. Nutrition Reviews, 68(8), 439–458. https://doi.org/10.1111/j.1753-4887.2010.00304.x
Sahin, K., Orhan, C., Tuzcu, M., & Juturu, V. (2020). Curcumin and its analogues in the treatment of respiratory viral infections. Journal of Traditional and Complementary Medicine, 10(6), 563–571. https://doi.org/10.1016/j.jtcme.2020.05.001
Shoba, G., Joy, D., Joseph, T., Majeed, M., Rajendran, R., & Srinivas, P. S. (1998). Influence of piperine on the pharmacokinetics of curcumin in animals and human volunteers. Planta Medica, 64(4), 353–356. https://doi.org/10.1055/s-2006-95745
