Stay healthy this winter with 5 milk-based drinks for cough and cold relief

Winter brings its share of seasonal discomforts, from persistent coughs and sore throats to a drop in immunity. Instead of relying solely on medicines, simple home remedies can offer natural relief. Warm milk-based drinks are among the most soothing and nourishing options for the colder months. When blended with ingredients such as turmeric, ginger, cinnamon, and cardamom, milk becomes a comforting elixir that helps reduce inflammation, ease throat irritation, and strengthen the immune system. These traditional drinks not only warm you from within but also help your body stay healthy and resilient throughout the winter season.



5 healthy milk-based drinks to relieve cough and cold naturally this winter




A study published in the Journal of Functional Foods evaluated a traditional herbal milk drink containing turmeric, ginger, cinnamon, cardamom, honey, and clove. The study found that this combination exhibited significant anti-inflammatory and immune-boosting properties, supporting its use in alleviating symptoms of coughs and colds. The inclusion of spices like turmeric and ginger contributed to the drink's antioxidative and ameliorative effects, enhancing overall health during the winter season.

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Turmeric milk for cough relief and stronger immunity

Also known as golden milk, turmeric milk is a classic Ayurvedic remedy for colds and coughs. The active compound in turmeric, curcumin, has strong anti-inflammatory and antioxidant properties that help soothe sore throats, fight infections, and boost immunity. When mixed with warm milk, this drink becomes both comforting and healing, perfect for chilly mornings or bedtime.

How to make it:

• Heat 1 cup of milk in a pan until it begins to simmer.
• Add 1 teaspoon of turmeric powder and stir well.
• Let it simmer for 5–7 minutes.
• Add a pinch of black pepper (to enhance curcumin absorption) and 1 teaspoon of honey if desired.
• Serve warm.

Turmeric milk helps cleanse the respiratory system and supports overall immunity, making it one of the best natural defences against winter ailments.



Ginger milk to soothe the throat and clear congestion

Ginger milk is another comforting home remedy that works wonders for coughs, colds, and chest congestion. Ginger contains compounds like gingerol and shogaol, known for their antibacterial and anti-inflammatory effects. Together with milk, it helps ease throat irritation while providing warmth from within.

How to make it:

• Heat 1 cup of milk in a saucepan.
• Add 1–2 teaspoons of freshly grated ginger.
• Simmer for about 5–7 minutes so the ginger infuses into the milk.
• Strain the mixture to remove ginger pieces.
• Add honey or sugar for taste.

This warming drink not only helps with respiratory discomfort but also aids digestion and improves circulation. It’s a great choice to sip after meals or before bed.



Honey and cinnamon milk for better sleep and sore throat relief

A cup of warm milk with honey and cinnamon is both delicious and medicinal. Cinnamon is known for its antimicrobial properties, while honey acts as a natural cough suppressant and throat soother. Together, they create a calming drink that supports recovery from colds and promotes relaxation.


How to make it:

• Heat 1 cup of milk in a small pot.
• Stir in 1 teaspoon of cinnamon powder.
• Let it simmer for 2–3 minutes.
• Add 1 tablespoon of honey once the milk cools slightly (to preserve its nutrients).

Sip this drink before bedtime to relieve throat discomfort and promote sound sleep. The mild sweetness and aroma also make it a comforting treat on chilly evenings.



Cardamom milk to calm cough and aid digestion

Cardamom is not only fragrant but also known for its anti-inflammatory and digestive benefits. Cardamom milk is a gentle, aromatic drink that soothes coughs and relaxes the body. Its natural oils help clear mucus, making breathing easier, while its calming scent helps improve mood and relaxation.


How to make it:

• Warm 1 cup of milk in a saucepan.
• Add 1–2 crushed cardamom pods.
• Simmer for about 5 minutes to release their flavour.
• Strain the milk into a cup and add 1 teaspoon of honey if desired.

Enjoy this drink at night to settle your digestion and promote peaceful sleep. It’s also a great way to unwind while keeping winter ailments at bay.



Almond milk for immunity and energy during winter

Almonds are a powerhouse of nutrients, rich in vitamin E, magnesium, and healthy fats that support immune health and energy levels. Almond milk, whether made from milk or prepared as a plant-based alternative, is a nutritious option that helps the body recover from illness and stay strong.

How to make it:

• Soak a handful of almonds overnight and peel them in the morning.
• Blend them into a smooth paste.
• Heat 1 cup of milk and stir in the almond paste.
• Simmer for a few minutes and add 1 teaspoon of honey or jaggery.

Staying healthy during winter doesn’t have to be complicated. By including these five milk-based drinks in your daily routine, you can naturally strengthen your immune system, soothe your throat, and keep your body warm and nourished. Pairing traditional ingredients like turmeric, ginger, and cardamom with fresh milk makes every sip both healing and enjoyable.


Disclaimer: This article is for general informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of a qualified healthcare provider regarding any medical condition or lifestyle change.


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