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Aloe vera, calendula & cool compresses for sun-damaged skin

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Sunaras provides educational wellness content only. This is not medical advice, diagnosis, or treatment. Individual responses to herbs vary. Always consult a qualified healthcare practitioner for personalised guidance.

Garlic

Broad-spectrum antimicrobial and immune-supporting food used worldwide.

Preparation:

Add 2–3 cloves to daily cooking.
Crush and let sit 10 min before heating to preserve allicin.

Dosage:

2–3 cloves daily

Mediterranean

Full profile

Ginger

Universal digestive and anti-inflammatory food used across all healing traditions.

Preparation:

Add fresh grated ginger to teas, cooking, and smoothies.

Dosage:

1–2 tsp fresh daily

Ayurveda

Full profile

Turmeric

The world's most researched anti-inflammatory spice.

Preparation:

Add to golden milk, soups, and rice dishes with black pepper.

Dosage:

1 tsp daily with meals

Ayurveda

Full profile

Leafy Greens

Nutrient-dense greens that support every system in the body.

Preparation:

Eat 2+ cups daily, raw or lightly cooked.

Dosage:

2+ cups daily

Mediterranean

Berries

High-antioxidant fruits that combat cellular damage across conditions.

Preparation:

Eat ½–1 cup fresh or frozen daily.

Dosage:

½–1 cup daily

Western Herbalism

Bone Broth

Nutrient-dense traditional food that supports gut, joint, and immune health.

Preparation:

Sip 1–2 cups of homemade or quality store-bought broth daily.

Dosage:

1–2 cups daily

Appalachian Folk Medicine

Full profile

Ayurvedic Seasonal Diet

Ayurveda

Ayurveda teaches that aligning your diet with the seasons and your individual constitution (dosha) is the foundation of vibrant health and disease prevention.

Foods:

Seasonal vegetables
Ghee
Mung beans
Basmati rice
Ginger
Fresh herbs
Amla
Turmeric
Triphala
Warm water
Amla (Indian Gooseberry)
Licorice Root (Yashtimadhu)
Pippali (Long Pepper)
Cardamom
Bitter Melon

Timing:

Breakfast: Warm spiced porridge with ghee, seasonal fruit, and a cup of spiced herbal tea
Lunch: The largest meal of the day — dal with rice, ghee, cooked seasonal vegetables, and fresh herbs
Dinner: Light soup or kitchari — easy to digest as metabolic fire is lower in the evening

Mediterranean Whole Foods Diet

Mediterranean

The most researched dietary pattern for longevity, disease prevention, and overall wellbeing, centred on minimally processed whole foods, olive oil, and plant diversity.

Foods:

Olive oil
Vegetables
Legumes
Whole grains
Fish
Nuts and seeds
Fresh herbs
Garlic
Tomatoes
Pomegranate
Olive Leaf
Fennel
Lemon Balm
Saffron

Timing:

Breakfast: Greek yogurt with honey, walnuts, and seasonal fruit
Lunch: A Mediterranean mezze plate with hummus, tabbouleh, olives, feta, and whole grain pita
Dinner: Baked fish with roasted seasonal vegetables, olive oil, garlic, lemon, and a small glass of wine

Traditional Chinese Medicine Balanced Diet

Traditional Chinese Medicine

TCM dietary therapy balances the five flavours, thermal natures of foods, and the five organ systems to create lasting harmony in the body.

Foods:

Congee
Fermented foods
Seasonal vegetables
Lean meats
Ginger
Goji berries
Green tea
Black sesame
Jujube dates
Shiitake mushroom
Goji Berry (Gou Qi Zi)
Schisandra (Wu Wei Zi)
Licorice (Gan Cao)
Cinnamon Bark (Rou Gui)
Lotus Seed (Lian Zi)
Mulberry Leaf (Sang Ye)

Timing:

Breakfast: Warm congee with goji berries, sesame seeds, and a small amount of pickled vegetables
Lunch: Stir-fry of seasonal vegetables with lean meat or tofu, ginger, garlic, and light soy sauce on rice
Dinner: Clear soup with vegetables, tofu, mushrooms, and warming herbs — served with steamed rice

Jamu Daily Wellness Diet

Jamu

Indonesian Jamu tradition integrates healing spices, fermented foods, tropical fruits, and fresh herbs into every meal as a way of life, not just medicine.

Foods:

Turmeric
Galangal
Tempeh
Papaya
Coconut
Lemongrass
Pandan leaf
Moringa
Dragon fruit
Mangosteen
Turmeric (Kunyit)
Ginger (Jahe)
Lemongrass (Sereh)
Nutmeg (Pala)
Cinnamon (Kayu Manis)
Javanese Turmeric (Temulawak)

Timing:

Breakfast: Jamu tonic (turmeric, ginger, honey, tamarind) with rice porridge and tempeh
Lunch: Nasi campur (mixed rice) with tempeh, tofu, vegetables, and a variety of sambals
Dinner: Soto ayam (turmeric chicken soup) with lemongrass, galangal, bean sprouts, and rice noodles

Andean Ancestral Whole-Foods Diet

Andean & Incan Medicine

The ancestral Andean diet is one of the most nutritionally complete in the world, built on ancient superfoods that have nourished high-altitude civilisations for thousands of years.

Foods:

Quinoa
Kiwicha
Cañihua
Maca
Purple corn
Potato varieties
Olluco
Oca
Cacao
Camu camu
Corn Silk (Cabello de Maíz)
Mortiño (Andean Blueberry)
Quinoa Leaf
Kiwicha (Amaranth)
Aguaymanto (Cape Gooseberry)
Granadilla (Passion Fruit)

Timing:

Breakfast: Quinoa porridge with cacao, maca, and camu camu berry — complete protein breakfast
Lunch: Quinoa and potato soup with Andean herbs, olluco, and fresh vegetables
Dinner: Cañihua grain bowl with roasted Andean root vegetables, avocado, and aji amarillo sauce

How to Make This

Chamomile & Peppermint General Wellness Tea

Gentle, versatile blend suitable for most conditions.

Preparation:

Steep 1 tsp chamomile + 1 tsp peppermint in just-boiled water for 5–7 min.
Strain.

Dosage:

2–3 cups daily

Western Herbalism

Ginger, Lemon & Honey Daily Tonic

Universal daily health tonic used across cultures for prevention and wellness.

Preparation:

Steep 1 tsp grated fresh ginger in hot water for 5 min.
Add fresh lemon juice and raw honey.

Dosage:

1–2 cups daily

Ayurveda

Green Tea with Jasmine & Mint

Antioxidant-rich daily beverage with calming aromatic compounds.

Preparation:

Brew 1 tsp green tea with jasmine at 80°C for 3 min.
Add a sprig of fresh mint.

Dosage:

2–3 cups daily

Traditional Chinese Medicine

How to Make This

Morning Green Juice

Nutrient-dense daily green juice for overall health and vitality.

Preparation:

Juice: 2 cups spinach, 1 cucumber, 3 stalks celery, 1 green apple, ½ lemon, 1 inch ginger.

Dosage:

200–300 ml daily

Western Herbalism

Carrot, Apple & Ginger Daily Tonic

Warming, antioxidant-rich tonic suitable for general wellness.

Preparation:

Juice: 4 carrots + 2 apples + 1 inch ginger + ½ lemon.

Dosage:

200 ml daily

Ayurveda

Beet, Berry & Lemon Vitality Juice

Vibrant, antioxidant-dense juice for daily energy and longevity.

Preparation:

Juice: 1 beet + 1 cup mixed berries + 1 orange + ½ lemon + 1 apple.

Dosage:

200 ml daily

Mediterranean

How to Make This

Frankincense & Rose Hip Regenerating Serum

A luxurious regenerating serum drawing on ancient Persian healing wisdom, combining frankincense resin's boswellic acids with rose hip's trans-retinoic acid to reduce inflammation, promote cellular renewal, and improve skin tone.

How to make:

Combine rose hip and jojoba oils in a small dark glass bottle.
Add vitamin E oil and swirl to mix.
Add all essential oils.
Cap tightly and shake well.
Allow to rest for 24 hours before first use.

Apply: Apply 3–4 drops to clean, slightly damp skin. Press gently into skin using fingertips — do not drag. Allow to absorb for 2 minutes before applying moisturiser. — Morning and/or evening

Persian Medicine

Lymphatic drainage massage: gentle manual technique targeting neck, armpit, and groin lymph nodes to support immune clearance and detoxification — 20–30 min session, 2–3x/week or monthly with a trained therapist
Acupuncture: TCM needle therapy at condition-specific meridian points to restore Qi flow and reduce systemic inflammation — 6–12 weekly sessions recommended initially
Sauna therapy: infrared sauna at 50–60°C for 20–30 min, 3–4x/week — promotes detoxification through sweat, reduces inflammatory markers, and supports immune function
Cold plunge / contrast hydrotherapy: 30–60 seconds cold shower or cold plunge after sauna — activates the vagus nerve, reduces inflammation, and boosts circulation
Yoga: 30–45 min daily practice of poses suited to your condition — combines breathwork, stretching, and mindfulness to regulate the nervous system and reduce stress hormones
Meditation: 20 min daily — body scan, breath awareness, or loving-kindness practice to lower cortisol and support the mind-body healing response
Breathwork: diaphragmatic breathing or pranayama (e.g. alternate nostril, 4-7-8) for 10–15 min daily — regulates the autonomic nervous system and reduces systemic inflammation
Grounding / earthing: 20–30 min of barefoot contact with grass, soil, or sand daily — shown to reduce cortisol, normalise circadian rhythm, and lower inflammatory markers
Forest bathing (Shinrin-yoku): 60–90 min slow, mindful walk in a forested or green environment weekly — clinically shown to reduce stress hormones and blood pressure
Sleep hygiene: maintain a consistent sleep/wake time, keep bedroom dark and cool (18–20°C), avoid screens 1 hour before bed — 7–9 hours of quality sleep is foundational to all healing
Morning sunlight: 10–20 min of direct sunlight exposure before 10am daily — anchors circadian rhythm, boosts vitamin D synthesis, and regulates serotonin
Journaling: 10–15 min daily reflective writing — symptom tracking, emotional processing, and gratitude practice to reduce psychological stress load

When to see a doctor

Consult a healthcare provider if your symptoms are severe, persistent, or worsening, or before starting any herbal protocol.

Sunaras provides holistic health education. Always work with a qualified healthcare practitioner.

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