Moon Milk Recipe with Ashwagandha & Turmeric for Adrenal Fatigue

Photos by Stephanie of Sweet’s Elderberry Syrup

One mug of Moon Milk a day has been said to be a natural part of repairing worn, depleted adrenals and paving the way for a seriously stress-free, restful sleep. Historically, the drink has been used in ancient Indian holistic medicine as a remedy for sleep deprivation and is usually consumed before bed.

Stephanie’s moon milk recipe contains Ashwagandha. Ashwagandha (aka Somnifera dunal) is an adaptogenic herb that’s has been used for more than 2,500 years. It’s actually the most commonly used and extensively researched adaptogen herb. 

Taken over the course of a couple of weeks, ashwagandha helps your body to reset its cortisol levels which help regulate sleeping patterns and also lower feelings of anxiety and restlessness.

Your adrenal glands are responsible for cortisol regulation, metabolism, keeping inflammation under control and our energy levels. They secrete stress hormones in fight-or-flight situations, which in modern busy lifestyles is pretty much all the time. 

Too much cortisol over a prolonged period of time can lead to a condition called Cushing’s syndrome. (source)

Too little cortisol may be due to a problem in the pituitary gland or the adrenal gland (Addison’s disease).

There have been over 120 studies on ashwagandha benefits, including:

• Improve thyroid function
• Treat adrenal fatigue by regulating cortisol
• Reduce anxiety and depression
• Reduce stress
• Increase stamina and endurance
• Prevent and treat cancer
• Reduce brain cell degeneration
• Stabilize blood sugar
• Lower cholesterol
• Boost immunity

Stephanie writes about what her Integrative Family doctor recommended for adrenal fatigue for 6 months (including moon milk – recipe below):

Nutrient-dense diet with lots of healthy fats and fiber

Avoid sugar, processed foods and hydrogenated oils. No more grains for breakfast and I now have a green smoothie (with Juice Plus Complete) and a hard boiled egg instead. Protein in the morning is really important to nourish adrenals throughout the day and cutting grain eliminates the mid-day energy slump. 

Cut Out Caffeine

…Ouch. Yes, I dropped coffee……this was tough since I love the flavor, smell, my mugs, the jump start and routine of it. 

But caffeine KILLS your adrenals, so I’m a tea girl now and am loving the way it makes me feel – I didn’t realize how much I used to tremble and shake from caffeine.

I’m sleeping much better also and learned that the average half life for coffee is 6 hours meaning that after 6 hours half the caffeine is still in your system. That’s’ an average, so some people (like myself) are more sensitive and it can affect you much longer than you think.

Focus on good sleep

Commit to at least 8 hours a night. This is hard when your little ones still wake at night….I am hooked on Serenity essential oil and put on the bottom of my feet before bed every night.

Support Supplements

Magnesium, Vitamin D, Vitamin B Complex, Ashwagandha, Rhodiola, fish/cod liver oil, holy basil and maca.

Gentle exercise & a few minutes of self care/hygge

For this time, no more high-impact and cardio, which puts stress on your adrenals. I’ve been walking 3 times a week. 

Every day carve out some down time for yourself when you’re not tackling your to-do list. Mine is making Moon Milk, but I also enjoy my sewing projects like knitting, while listening to coffee house type music. I light my Himalayan sea salt candle, diffuse some essential oils and give myself 5 minutes of self care.

Thoughts on Moon Milk

Stephanie commented, “The only problem with ashwagandha is the bitter taste, but I really, really wanted wanted to figure out a way to incorporate it into my day, so I googled recipes with Ashwaghanda, and I learned about moon milk. Two winning Moon Milk recipes came up from Bon Appétit and the famous LA’s Moon Juice’s Golden Milk recipe which I used to play around with and adapted into my own recipe.

“The ingredients are like an anti-inflammatory, detoxifying, healing DREAM TEAM: turmeric, ginger, cinnamon, cardamom, nutmeg and of course, ashwagandha all in creamy, protein-rich almond milk or coconut milk.

“With a little bit of my Sweet’s Syrup the combination is DIVINE – it has a very Thai/Indian vibe.”

Stephanie’s Moon Milk Recipe

INGREDIENTS:

• 1 cup of almond milk or coconut milk
• 1/2 teaspoon of Ashwagandha
• 1/2 teaspoon of turmeric (with a dash of black pepper for absorption!)
• 1/2 teaspoon of Ceylon cinnamon
• 1/2 teaspoon maca powder
• pinch of Himalayan salt
• 1/4 teaspoon of ginger 
• 1/8 teaspoon cardamom
• a couple shakes of nutmeg ( I buy it in a grinder, because nutmeg, once ground, loses its flavor rather quickly.)
• couple drops of liquid Stevia (I prefer Trader Joe’s brand)
• a splash of Sweet’s Elderberry Syrup 

Or Mix Up a Bulk Tub of the Dry Ingredients to Simplify

Mix together thoroughly in a small tub and use 2 well-rounded teaspoons with your choice of milk (1 cup). Makes enough for a month plus.

• 1/2 cup Ashwagandha 
• 1/2 cup Turmeric
• 1/2 cup cinnamon
• 1/2 cup maca
• 2 tsp. Himalayan pink salt
• 1/4 cup ginger
• 1/8 cardamom 
• 1 (flat) tsp. nutmeg

No Flu Shots 4 Us: We Use Elderberry Syrup (99% effective for H5N1)

DIRECTIONS:

Bring the almond milk to a simmer in a small sauce pan on low-medium heat.

Add all other ingredients and whisk.
 

Enjoy 30 minutes before bed!

A FEW THINGS TO NOTE:

• Pregnancy and breastfeeding: Do not use ashwagandha if you are pregnant. It is rated LIKELY UNSAFE during pregnancy. 
• Most traditional physicians dismiss the condition of adrenal fatigue, just be prepared…. Integrative Physicians, Chiropractors, naturopaths, holistic doctors could all help with testing and healing.

[I held an Elderberry syrup giveaway here on Deep Roots when I discovered Stephanie’s Sweet’s Syrup product to protect you and your family from the flu. You’ll benefit from Stephanie’s Moon Milk recipe, too. Posted with permission.]