Condition

Neuralgia

Neuralgia is pain arising along the specific distribution of a nerve, distinguished from general nerve pain by its localisation to a single nerve's territory and its characteristic sharp, stabbing, electric-shock-like quality, occurring when a nerve is irritated, compressed, or damaged by inflammation, viral infection, physical entrapment, or degeneration. Classic examples include trigeminal neuralgia (severe facial pain from compression or irritation of the trigeminal nerve, often by an adjacent blood vessel), postherpetic neuralgia (persistent pain in the distribution of a nerve previously infected by the shingles virus, from lasting nerve fibre damage), and occipital neuralgia (pain radiating from the base of the skull). Because the underlying nerve fibres themselves are firing abnormally, neuralgic pain often responds poorly to standard analgesics and better to nerve-membrane-stabilising approaches. Holistic support: B-vitamin complex (B1, B6, B12) for nerve sheath repair, alpha-lipoic acid for antioxidant nerve protection, topical capsaicin to desensitise overactive pain fibres with consistent use, St. John's Wort for nerve-related pain, and stress reduction given that muscle tension can worsen nerve compression in entrapment-related neuralgia.

Safety notice — HIGH

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.

St. John's Wort induces CYP3A4 liver enzymes and can reduce blood levels of antidepressants (SSRIs — serotonin syndrome risk), hormonal contraceptives, HIV antiretrovirals, cyclosporine (organ transplant), blood thinners, and many other drugs by up to 50%. Consult your doctor before use if taking any prescription medication.

Ginkgo biloba significantly increases bleeding risk when combined with aspirin, warfarin, clopidogrel, or other anticoagulants. Discontinue at least 2 weeks before any surgery or dental procedure.

High-dose curcumin (above 1g/day) has antiplatelet properties. Use with caution alongside blood thinners. Also lowers blood sugar — monitor closely if on diabetes medications.

Lion's Mane Mushroom (Hericium erinaceus — NGF Stimulator)

Lion's Mane is the only known food or herb that significantly stimulates the synthesis of Nerve Growth Factor (NGF) — the protein required for the growth, maintenance, and survival of peripheral sensory neurons. This makes it uniquely valuable in neuropathy: most treatments for peripheral neuropathy manage symptoms while nerves continue to degenerate; Lion's Mane addresses the underlying nerve degeneration itself. Hericenones (from the fruiting body) and erinacines (from the mycelium) cross the blood-brain barrier and blood-nerve barrier, stimulating NGF synthesis in Schwann cells — the cells that produce myelin. A 2009 randomised controlled trial in Phytotherapy Research demonstrated significant improvements in peripheral nerve function in diabetic patients supplementing Lion's Mane, with continued benefit 4 weeks after stopping, consistent with ongoing nerve regeneration. A 2015 study showed significant improvement in mild cognitive impairment; clinical use for peripheral neuropathy is primarily based on the NGF mechanism and case evidence.

⚠️ Extremely safe even at high doses — no significant adverse effects known. Rare cases of skin rash reported. Not for people with mushroom allergies. Lion's Mane enhances NGF — theoretically not for use with neurotrophin-sensitive tumours (discuss with oncologist if any neurological cancer).

Traditional Chinese Medicine / Japanese Traditional Medicine

St. John's Wort (Hypericum perforatum — Neuropathic Pain and Myelin)

St. John's Wort has specific and well-documented activity in peripheral neuropathy beyond its antidepressant effects. Hypericin and pseudohypericin — the naphthodianthrone pigments — have demonstrated neuroprotective activity in Schwann cells (the myelin-producing cells of the peripheral nervous system) in multiple cell culture studies. Hyperforin inhibits the reuptake of norepinephrine and substance P in peripheral nerve synapses, reducing the neuropathic pain signalling that causes burning, shooting, and electric-shock pain in damaged nerves. A German RCT found SJW extract superior to placebo for diabetic peripheral neuropathy symptoms. Particularly effective for the burning, stabbing, and shooting pain quality of neuropathic pain — as opposed to dull aching pain.

⚠️ CRITICAL DRUG INTERACTIONS: St. John's Wort induces CYP3A4 and CYP2C9 — it reduces effectiveness of the contraceptive pill, warfarin, digoxin, cyclosporin, HIV antiretrovirals, cancer medications, and SSRIs/SNRIs. Check ALL medications before use. Do not combine with antidepressants — serotonin syndrome risk. Not in pregnancy. Increases photosensitivity — use sunscreen.

European Traditional Medicine / Western Herbalism

Alpha Lipoic Acid (ALA — Universal Antioxidant for Nerves)

Alpha lipoic acid is the most extensively researched natural compound for peripheral neuropathy, with 23+ randomised controlled trials demonstrating efficacy specifically in diabetic peripheral neuropathy. ALA is unique among antioxidants: it is both water- and fat-soluble, meaning it protects both the aqueous interior and the lipid membrane of nerve cells. It directly scavenges the reactive oxygen species (particularly superoxide and hydroxyl radicals) generated by hyperglycaemia-induced mitochondrial dysfunction in nerve cells — the primary mechanism of diabetic neuropathy. ALA also regenerates other antioxidants (vitamins C and E, glutathione, CoQ10), amplifying the total antioxidant capacity of nerve tissue. The landmark SYDNEY trials showed ALA 600–1800mg daily significantly reduced neuropathic pain, burning, paresthesia, and numbness scores in 3 weeks of intravenous use; oral ALA produced similar but slower benefits.

⚠️ Generally well tolerated. GI discomfort common if taken with food — take on an empty stomach. Hypoglycaemia risk if combined with insulin or oral hypoglycaemics — monitor blood glucose and reduce diabetes medication dose if needed. May chelate minerals — separate from mineral supplements by 2 hours. Thiamine (B1) and biotin supplementation recommended alongside long-term ALA.

Integrative Medicine / Nutritional Biochemistry

Turmeric / Curcumin (Neuroinflammation Reduction)

Curcumin addresses the neuroinflammatory component of peripheral neuropathy through multiple mechanisms. It inhibits NF-κB — the master regulator of inflammatory gene expression — reducing the production of TNF-α, IL-1β, and IL-6 in inflamed nerve tissue. These cytokines directly activate peripheral nociceptors, contributing to the burning and painful quality of neuropathic pain. Curcumin also inhibits COX-2 and 5-LOX, reducing prostaglandin and leukotriene production in the dorsal root ganglion and peripheral nerve sheaths. Additionally, curcumin activates Nrf2 — stimulating antioxidant enzyme production (including glutathione peroxidase and catalase) that protects Schwann cells from oxidative damage. Multiple animal studies confirm curcumin reduces nerve conduction velocity loss in diabetic neuropathy models.

⚠️ Blood-thinning at supplemental doses — avoid with anticoagulants. Avoid high doses in pregnancy. Food quantities safe for everyone. Bind iron — separate from iron supplements by 2–3 hours. May cause GI discomfort at high doses — start with lower dose.

Ayurveda

Skullcap (Scutellaria baicalensis — Neuroprotective and Pain-Modulating)

Chinese skullcap (Scutellaria baicalensis) contains baicalin and baicalein — flavonoids with documented neuroprotective activity in multiple neuropathy models. Baicalin inhibits the NLRP3 inflammasome in dorsal root ganglion neurons — the primary pain-sensing neurons whose activation causes the burning, shooting, and electric pain of peripheral neuropathy. It also protects Schwann cells from cytokine-mediated apoptosis (cell death) through activation of the Nrf2/HO-1 antioxidant pathway, and reduces neuroinflammation by inhibiting microglial NF-κB activation. Baicalin has demonstrated significant pain reduction in chemotherapy-induced peripheral neuropathy (CIPN) animal models — relevant for cancer patients with treatment-induced nerve damage.

⚠️ Well tolerated at recommended doses. NLRP3 inhibition — theoretically contraindicated in conditions requiring normal inflammasome activity for pathogen clearance (consult physician in active severe infection). May interact with warfarin. Not in pregnancy. Rare liver toxicity reports at very high doses.

Traditional Chinese Medicine

Evening Primrose Oil (GLA for Nerve Membrane Health)

Evening primrose oil provides gamma-linolenic acid (GLA) — an omega-6 fatty acid that serves as a precursor to the nerve membrane phospholipids required for normal myelin structure and nerve conduction. In diabetic neuropathy, the conversion of linoleic acid to GLA is impaired by the same enzyme (Δ-6-desaturase) dysfunction that underlies other aspects of diabetic nerve damage. Supplementing GLA directly bypasses this enzymatic block. Multiple RCTs of evening primrose oil in diabetic neuropathy show significant improvements in nerve conduction velocity (the speed at which electrical signals travel along nerve fibres), thermal and vibration thresholds, and neuropathic symptom scores. The effects are slow (3–6 months) but appear to reflect genuine structural nerve improvement.

⚠️ Well tolerated. Mild GI discomfort possible — take with food. Theoretical concern of increasing seizure threshold in epilepsy at high doses. Not in pregnancy (may stimulate uterine contractions at high doses).

Western Herbal Medicine / Nutritional Medicine

Wild Salmon, Sardines and Mackerel (Omega-3 and B12 for Nerve Membrane)

The most important dietary foods for peripheral neuropathy — oily fish provide two distinct neuroprotective nutrient categories simultaneously. Omega-3 EPA and DHA are the structural fatty acids of nerve cell membranes and myelin sheaths: EPA reduces neuroinflammation through resolvin E series; DHA is concentrated in neuronal membranes and its deficiency causes membrane rigidity that impairs signal transduction. B12 is the single most critical vitamin for myelin synthesis — deficiency causes progressive demyelination that is often clinically indistinguishable from diabetic neuropathy. Wild salmon provides 4mcg B12 per 100g (167% RDI); sardines provide 7.6mcg per 100g (317% RDI). Multiple RCTs confirm omega-3 supplementation reduces chemotherapy-induced peripheral neuropathy and slows diabetic neuropathy progression.

Preparation:

  • Eat 150–200g wild salmon, sardines, or mackerel 4–5× per week.
  • Open a tin of sardines twice a week as a quick meal.
  • Sardines eaten with bones provide additional calcium for nerve excitability modulation.
  • Supplement with purified fish oil to reach 2–3g EPA+DHA daily.

Dosage:

  • 150–200g 4–5× per week, long-term — oily fish is the foundation of the neuropathy diet

Mediterranean

Nutritional Yeast and Eggs (Complete B-Vitamin Profile)

Nutritional yeast provides the most concentrated dietary source of multiple B vitamins essential for nerve function — B1 (thiamine, 1.4mg per tbsp), B6 (1.5mg per tbsp), B9 (folate, 100mcg per tbsp), and B2 (riboflavin, 0.8mg per tbsp). B1 deficiency causes alcoholic neuropathy and is a co-factor in other neuropathies. B6 is required for myelin synthesis, GABA synthesis, and serotonin production. Eggs add B12 (1.5mcg per egg), choline (126mg per yolk — myelin precursor), and riboflavin. Together nutritional yeast and eggs provide a near-complete B-vitamin foundation for nerve health in a single daily combination.

Preparation:

  • Add 2–3 tbsp nutritional yeast to meals daily — it has a cheese-like flavour and works well on pasta, popcorn, soups, and eggs.
  • Eat 2–3 eggs daily any style.
  • Combine with B12-rich animal foods or methylcobalamin supplement for complete B-vitamin coverage.

Dosage:

  • 2–3 tbsp nutritional yeast + 2–3 eggs daily, ongoing

Western Nutritional Medicine

Walnuts and Sunflower Seeds (Vitamin E, ALA, and Magnesium)

Walnuts are the richest plant source of alpha-linolenic acid (ALA omega-3) at 2.5g per 28g serving, providing the precursor for EPA/DHA synthesis (though conversion is limited). Vitamin E in walnuts and sunflower seeds protects nerve membrane polyunsaturated fatty acids from oxidative rancidification — particularly important in diabetic neuropathy where oxidative stress is high. Magnesium from both nuts (45mg per 30g in walnuts, 129mg per 30g in sunflower seeds) modulates NMDA receptors — the primary receptor for central pain amplification (wind-up) in neuropathic pain syndromes.

Preparation:

  • Eat 7–10 walnuts (30g) + 30g sunflower seeds daily.
  • Add to breakfast porridge, salads, or as snacks.
  • Combine with dietary ALA from flaxseeds for additional plant omega-3 coverage.

Dosage:

  • 30g walnuts + 30g sunflower seeds daily, ongoing

Mediterranean / Traditional Global

Dark Leafy Greens with Olive Oil (Folate, Magnesium, and Anti-inflammatory)

Dark leafy greens address the folate and magnesium insufficiencies common in peripheral neuropathy, while olive oil's oleocanthal provides COX-1/COX-2 inhibitory anti-inflammatory activity similar to ibuprofen. Folate deficiency elevates homocysteine — directly toxic to neurons and nerve vasculature, and associated with peripheral neuropathy in multiple epidemiological studies. Magnesium deficiency causes NMDA receptor overactivation, amplifying neuropathic pain and contributing to the central sensitisation component of chronic neuropathic pain.

Preparation:

  • Eat 2+ cups of raw spinach, kale, or Swiss chard daily.
  • Dress with quality extra-virgin olive oil (2–3 tbsp) and fresh lemon.
  • Warm: lightly sauté with garlic.
  • The fat from olive oil increases carotenoid absorption.
  • Also: add 1 tbsp of ground flaxseed to morning oatmeal for additional ALA and fibre.

Dosage:

  • 2 cups dark leafy greens + 2–3 tbsp extra-virgin olive oil daily, long-term

Mediterranean

Beets and Avocado (Nitric Oxide and B6 for Nerve Blood Supply)

The vasa nervorum (nerve blood vessels) are critical targets in neuropathy management — their dysfunction precedes and accelerates nerve damage in diabetic neuropathy. Beets provide dietary nitrates that the body converts to nitric oxide — the endothelium-derived vasodilator that maintains normal arteriolar tone in the vasa nervorum. Avocado provides vitamin B6 (0.4mg per 100g), healthy monounsaturated fats for nerve membrane health, magnesium, and glutathione (the primary intracellular antioxidant). Together they support the vascular supply to nerves while providing the B6 that is required for myelin synthesis.

Preparation:

  • Eat 1 medium beet or 150ml beet juice 4× weekly.
  • Eat ½ avocado daily.
  • Roast beets in olive oil with rosemary — combining nitrate with a circulatory herb.
  • Beet juice combined with exercise has shown synergistic effects on peripheral oxygenation in clinical studies.

Dosage:

  • Beet 4× weekly + avocado daily, long-term

Mediterranean / Western Integrative

Comprehensive Neuropathy Nerve Regeneration Protocol

Western Integrative Medicine

  • A multi-targeted nutritional and herbal protocol addressing the four primary pathological processes of peripheral neuropathy simultaneously: (1) oxidative stress damaging nerve mitochondria and myelin (ALA, vitamin E, curcumin); (2) neuroinflammation sensitising pain receptors (curcumin, omega-3, skullcap); (3) structural myelin and axon deficiency (Lion's Mane NGF, B12, B6, GLA, DHA); and (4) impaired vasa nervorum blood supply (ginkgo, beet nitrates, cayenne).
  • This is the most comprehensive dietary approach to peripheral neuropathy and works as adjunctive support alongside medical management — it does not replace neurological assessment or treatment of underlying causes.
  • Allow 3–6 months for meaningful symptom improvement; nerve regeneration proceeds at 1–2mm/day in optimal conditions.

Foods:

  • Wild salmon and sardines (omega-3, B12 — 4–5×/week)
  • Lion's Mane mushroom or supplement (daily — NGF stimulation)
  • Eggs (B12, choline — 2–3 daily)
  • Nutritional yeast (B vitamins — 2 tbsp daily)
  • Dark leafy greens spinach, kale (folate, magnesium — 2+ cups)
  • Walnuts + sunflower seeds (vitamin E, ALA, B6, magnesium — 30g each)
  • Beets (vasa nervorum NO — 4×/week)
  • Avocado (B6, magnesium, glutathione — ½ daily)
  • Turmeric + black pepper (curcumin — daily)
  • Extra-virgin olive oil (oleocanthal — 3 tbsp daily)

Timing:

  • On waking: Nerve repair NGF green juice (spinach, kale, ginger, turmeric, Lion's Mane powder, lemon)
  • Breakfast: 2–3 eggs + avocado + 2 tbsp nutritional yeast + Lion's Mane tea + R-ALA supplement
  • Lunch: Salmon over large spinach-kale salad with walnuts, sunflower seeds, beet slices, olive oil dressing + skullcap-SJW tincture
  • Afternoon: Turmeric-ginger anti-neuroinflammatory tea + 30g walnuts
  • Dinner: Sardines or mackerel with roasted beets + wilted spinach + quinoa + cayenne in everything
  • Daily supplements: Methylcobalamin 1000mcg sublingual, R-ALA 300–600mg (empty stomach), Fish oil 2–3g EPA+DHA, Magnesium glycinate 400mg, Evening primrose oil 3g, Active B-complex (P5P + methylfolate)

Diabetic Peripheral Neuropathy Diet

Western Integrative / Mediterranean

  • A specialised protocol for the most common form of peripheral neuropathy — diabetic peripheral neuropathy (DPN) affects 50% of people with diabetes over time.
  • The twin metabolic drivers of DPN are chronic hyperglycaemia (generating oxidative stress in nerve mitochondria) and insulin resistance (impairing the insulin signalling that promotes nerve growth and survival).
  • This protocol prioritises blood glucose stabilisation through a low-glycaemic, high-fibre, high-protein diet, combined with the neuropathy-specific interventions above.
  • Alpha lipoic acid has the strongest evidence base for DPN of any natural compound, with multiple RCTs demonstrating improvement in neuropathic symptom scores.

Foods:

  • Low-glycaemic foods: legumes, non-starchy vegetables, whole grains only
  • Wild salmon and sardines (omega-3, B12 — 4× weekly minimum)
  • Alpha lipoic acid supplement (600mg 3× daily, empty stomach — strongest DPN evidence)
  • Lion's Mane (NGF — daily)
  • Cinnamon (insulin sensitising — 1–2 tsp daily)
  • Beets (vasa nervorum support)
  • Walnuts and avocado (healthy fats, B6)
  • Eggs (B12, choline)
  • Dark leafy greens (magnesium — reduces peripheral insulin resistance)
  • Eliminate: refined sugar, white flour, sugary drinks, alcohol

Timing:

  • Morning blood glucose goal: Under 7.0 mmol/L fasting. Breakfast should not spike glucose above 10 mmol/L.
  • Breakfast: Eggs + avocado + spinach (no toast or juice) + cinnamon on a small amount of oatmeal if desired + ALA supplement
  • Lunch: Large salad with sardines + walnuts + beet + olive oil + lemon dressing. No bread. Legumes (chickpeas, lentils) as low-GI carbohydrate if needed.
  • Dinner: Salmon with roasted non-starchy vegetables (broccoli, cauliflower, zucchini) + small serving brown rice or quinoa + dark leafy greens
  • Key supplements for DPN: R-ALA 300mg twice daily (empty stomach), Methylcobalamin 1000mcg daily, Magnesium glycinate 400mg, Evening primrose oil 3–4g, Fish oil 2–3g EPA+DHA, Chromium picolinate 200–400mcg (insulin sensitivity)
  • Regular foot inspection daily — diabetic neuropathy reduces pain protective sensation; foot ulcers can develop unnoticed. Smoking cessation is critical — accelerates vascular neuropathy.

Chemotherapy-Induced Peripheral Neuropathy (CIPN) Recovery Diet

Western Integrative Oncology

  • Chemotherapy-induced peripheral neuropathy affects 30–40% of chemotherapy recipients and can persist for years post-treatment.
  • Platinum-based (cisplatin, oxaliplatin), taxane (paclitaxel, docetaxel), and vinca alkaloid (vincristine) agents are most neurotoxic.
  • This protocol focuses on antioxidant neuroprotection (ALA, vitamin E, omega-3), nerve regeneration stimulation (Lion's Mane NGF), and anti-neuroinflammatory support, while being carefully selected to avoid supplements that might interfere with chemotherapy efficacy during active treatment.
  • Discuss all supplements with the oncologist — some antioxidants may reduce chemotherapy efficacy during active treatment cycles; this protocol is optimised for the recovery period post-chemotherapy.

Foods:

  • Lion's Mane mushroom (daily — NGF for nerve regeneration)
  • Wild salmon and sardines (omega-3, B12)
  • Vitamin E-rich foods (walnuts, sunflower seeds, almonds — 30g daily)
  • Dark leafy greens (folate, magnesium)
  • Beets (vasa nervorum circulation)
  • Eggs (B12, choline)
  • Turmeric-ginger anti-inflammatory daily
  • Avoid alcohol (highly neurotoxic — dramatically worsens CIPN)

Timing:

  • Priority: Discuss Lion's Mane, ALA, and vitamin E supplementation with oncologist before starting — timing relative to chemotherapy cycles matters
  • Breakfast: Eggs + avocado + spinach + Lion's Mane tea (NGF daily ritual)
  • Lunch: Salmon or sardines with large green salad + walnuts (vitamin E) + beet
  • Dinner: Oily fish + roasted vegetables + turmeric on everything + dark leafy greens
  • Daily: Lion's Mane 1.5–3g daily (most important). Methylcobalamin 1000mcg. Magnesium glycinate 400mg.
  • Discuss with oncologist during treatment: R-ALA 600mg/day showed protective effects in some cisplatin trials without reducing efficacy; vitamin E succinate may reduce taxane neuropathy. Both require oncological clearance.

16:8 Intermittent Fasting Protocol

Western Integrative Medicine

  • The most researched fasting protocol — eating within an 8-hour window and fasting for 16 hours daily.
  • During the fasting window, the body depletes glycogen and switches to fat oxidation, increasing AMPK activity, insulin sensitivity, and autophagy.
  • Benefits include reduced fasting insulin, improved metabolic flexibility, reduced inflammation markers (CRP, IL-6), and weight management.
  • The eating window is typically 10 am–6 pm or 12 pm–8 pm depending on lifestyle.

Foods:

  • Fasting window (16 hours): water only, black coffee, plain herbal tea, sparkling water
  • Breaking the fast: start with protein and fat — not carbohydrates (blunts the insulin spike after fasting)
  • Eating window (8 hours): normal anti-inflammatory whole foods
  • Avoid: fruit juice, BCAA supplements, bone broth with calories during fasting window — these partially break the fast
  • Electrolytes during fasting window: pinch of sea salt + a few drops of lemon juice if hunger is severe

Timing:

  • 12 pm (break fast): Wild salmon + 2 eggs + spinach + avocado — protein-fat first meal
  • 3 pm: Main nourishing meal — baked chicken + sweet potato + roasted vegetables
  • 6 pm (final meal): Light protein dinner — fish or chicken + non-starchy vegetables only

12 pm — Breaking the Fast

Salmon & Egg Break-Fast Plate

  1. Break your fast with protein and fat — not carbohydrates. This prevents the sharp insulin spike from carbohydrates after a 16-hour fast, maintaining the metabolic benefits.
  2. Scramble eggs slowly in butter on low heat until creamy.
  3. Sauté spinach in olive oil 1–2 minutes. Plate everything with sliced avocado.
  4. Eat slowly. After 16 hours of fasting, the digestive system needs gentle reintroduction — avoid large portions immediately.

3 pm — Main Meal

Herb-Roasted Chicken with Sweet Potato & Vegetables

  1. Preheat oven to 200°C. Toss sweet potato and vegetables with 2 tbsp olive oil, garlic, and herbs.
  2. Rub chicken with remaining olive oil and herbs. Place on tray with vegetables.
  3. Roast 22–25 minutes until chicken is cooked and vegetables have caramelised edges.
  4. Squeeze lemon over everything before serving.

6 pm — Final Meal (fasting window begins after this)

Light Fish Dinner with Green Vegetables

  1. Pan-sear fish in olive oil 3–4 minutes per side over medium heat.
  2. Steam or roast asparagus and courgette alongside. Wilt spinach in the pan.
  3. Plate and squeeze lemon over everything. Keep the meal light — you want digestion complete before sleep for better overnight autophagy.
  4. Drink herbal tea 30 minutes after. After this, fasting window begins — water, black tea, and herbal tea only until 12 pm tomorrow.

5:2 Modified Fasting Protocol

Western Integrative Medicine

  • Five days of normal eating and two non-consecutive restricted days (500 kcal for women, 600 kcal for men) per week.
  • The calorie-restricted days trigger the same metabolic benefits as full fasting — AMPK activation, reduced IGF-1, increased autophagy — but are more sustainable for most people.
  • The two fasting days should not be consecutive (e.g.
  • Monday and Thursday).
  • On fasting days, the goal is maximum nutrient density within the calorie limit.

Foods:

  • Fasting days: 500–600 total calories divided between 2 small meals
  • Fasting day proteins: eggs (70 kcal each), white fish (120 kcal per 150g), tofu (80 kcal per 100g)
  • Fasting day vegetables: unlimited non-starchy — broccoli, spinach, courgette, cucumber, celery
  • Non-fasting days: normal anti-inflammatory Mediterranean eating — no restriction
  • All days: minimum 2L water, black coffee and herbal tea allowed without breaking fast
  • Avoid: fasting on consecutive days, exercising strenuously on fasting days

Timing:

  • Fasting day breakfast (~150 kcal): 2 eggs any style (140 kcal) + unlimited herbal tea
  • Fasting day dinner (~350–450 kcal): white fish + steamed broccoli + leafy salad with lemon dressing
  • Normal day template: full Mediterranean anti-inflammatory meals without calorie restriction

Fasting Day — Breakfast (~150 kcal)

Two-Egg Fasting Breakfast

  1. Boil, poach, or scramble eggs without added oil or butter on a fasting day.
  2. Season lightly with sea salt. Drink plenty of water.
  3. Black coffee can be taken before this meal — it extends the fasting window's metabolic benefit.
  4. Total: approximately 140–150 kcal. Remaining 350–450 kcal budget is for dinner.

Fasting Day — Dinner (~400 kcal)

Fasting Day White Fish Plate

  1. Steam or bake fish in foil with lemon, herbs, and a tiny amount of olive oil. 15 minutes at 180°C.
  2. Steam broccoli and courgette 5–7 minutes until tender but not mushy.
  3. Dress salad with lemon juice only (no oil) to keep calories low.
  4. Total plate: approximately 335–370 kcal. Well within the 500 kcal fasting day budget.

Non-Fasting Day — Dinner (unrestricted)

Mediterranean Salmon with Legumes

  1. Roast vegetables with 2 tbsp olive oil at 200°C for 20 minutes.
  2. Pan-sear salmon in remaining olive oil 3–4 minutes per side.
  3. Toss chickpeas or lentils through the roasted vegetables.
  4. Plate and squeeze lemon over. Normal day — eat to comfortable fullness.

Circadian Rhythm Eating (Solar Fasting Protocol)

Ayurveda

  • Aligned with Ayurvedic principles of Agni (digestive fire) and modern circadian biology — the digestive system is strongest between 10 am and 2 pm (peak sun, peak metabolic enzyme activity) and weakest after sunset.
  • Eating after dark suppresses melatonin, increases insulin resistance by 20–30%, and disrupts circadian-regulated metabolic processes.
  • This protocol concentrates the largest meal at midday, uses a light early breakfast (or skips it), and ends all eating by 6–7 pm for a 14–16 hour overnight fast.

Foods:

  • Morning (optional, light): small amount of soaked nuts or fruit — never a heavy meal before 9 am when Agni is still awakening
  • Midday (main meal, 11 am–2 pm): largest meal of the day — all food groups, full nutrition
  • Evening (before 6 pm, very light): easily digestible — soup, cooked vegetables, small amount of protein
  • After 6–7 pm: only herbal tea, water — fasting window begins with sunset
  • Avoid: eating after 7 pm (reverses circadian metabolic benefits), heavy breakfast
  • Turmeric
  • Amla (Indian Gooseberry)
  • Licorice Root (Yashtimadhu)
  • Pippali (Long Pepper)
  • Cardamom
  • Bitter Melon

Timing:

  • Morning 8 am (optional, very light): 30g soaked almonds + 1 small banana + ginger herbal tea
  • Midday 12–1 pm (main meal): Substantial kitchari or grilled fish + rice + roasted vegetables + ghee
  • Evening before 6 pm (light): Clear vegetable soup or congee — never a heavy meal

Morning (8 am) — Optional Light Breakfast

Soaked Almond & Ginger Awakening

  1. The night before: place almonds in a bowl, cover with water, soak overnight at room temperature.
  2. In the morning: drain almonds and peel the skins off (they slide off easily after soaking — peel is astringent).
  3. Eat almonds slowly and chew thoroughly. Digestive enzyme activity is still low at 8 am.
  4. Drink ginger tea alongside — ginger gently awakens Agni without overstimulating digestion.
  5. Keep this meal very small — the purpose is to gently start digestion, not to fully feed.

Midday (12–1 pm) — Main Meal at Peak Agni

Golden Kitchari — Ayurvedic Complete Meal

  1. Rinse mung dal and rice until water runs clear.
  2. Heat ghee in a pot over medium heat. Add cumin seeds and cook 30 seconds until fragrant.
  3. Add ginger, turmeric, and coriander. Stir 30 seconds.
  4. Add dal and rice, stir to coat in ghee and spices. Pour in water or broth.
  5. Bring to a boil, reduce heat, cover and cook 25–30 minutes until dal breaks down into a thick, porridge-like consistency.
  6. Stir in cooked vegetables 5 minutes before end. Season with sea salt.
  7. Eat this as the main meal of the day, mindfully, sitting down, without screens. Agni is strongest now.

Evening (before 6 pm) — Light Closing Meal

Light Vegetable Broth Soup

  1. Simmer vegetables in broth with spices 15–20 minutes until very soft.
  2. Blend half or all for a smooth soup if desired. Stir in ghee at the end.
  3. Eat before 6 pm. This should be light and easy to digest — the digestive system is slowing down.
  4. After this meal: only herbal tea and water. The 14–16 hour overnight fast begins here.

72-Hour Autophagy Reset Fast

Western Integrative Medicine

  • An extended 72-hour fast activates deep cellular autophagy (cellular self-cleaning) — the process in which cells break down and recycle damaged organelles, misfolded proteins, and dysfunctional mitochondria.
  • The first 16–24 hours triggers glycogen depletion and ketogenesis; hours 24–72 see peak autophagy and a significant reduction in circulating IGF-1 and inflammatory cytokines.
  • After 72 hours, the immune system undergoes partial renewal (Valter Longo stem cell research).
  • This is an intensive protocol — not for weekly use.
  • Once per month or per quarter for immune reset is appropriate.

Foods:

  • During fast (72 hours): water only, electrolytes (sea salt + potassium from lemon), plain black coffee, plain herbal tea
  • No calories during the fast — bone broth, BCAA supplements, and sweetened teas partially break autophagy
  • Electrolyte maintenance: ½ tsp sea salt + squeeze of lemon in 1L water each day prevents low sodium, headache, and heart palpitation
  • Breaking the fast correctly is critical — refeeding syndrome is a risk after extended fasting. Start with bone broth, not a large meal
  • Not appropriate for: pregnant women, diabetics on insulin, anyone underweight, or anyone with a history of eating disorders

Timing:

  • Evening before Day 1 (pre-fast final meal): high-fat, high-protein — sustains energy into the fast
  • During fast (Days 1–3): water + herbal teas + black coffee + sea salt electrolyte water
  • Breaking the fast (end of Day 3): bone broth first, then 2 hours later soft scrambled eggs and avocado

Evening Before the Fast — Final Pre-Fast Meal

High-Fat, High-Protein Pre-Fast Plate

  1. This meal should be substantial but not overly large. Eat until satisfied, not stuffed.
  2. Roast salmon and vegetables at 200°C for 20 minutes with olive oil.
  3. Scramble eggs in remaining olive oil. Serve everything together.
  4. After this meal: stop eating. The fast begins now. Last coffee or herbal tea allowed until bedtime.

During the Fast (Days 1–3) — Fasting Drink Protocol

Electrolyte Fasting Water

  1. Mix electrolyte water each morning. Drink at least 2.5–3L of fluid daily during the fast.
  2. Sip throughout the day rather than drinking large volumes at once.
  3. Hunger peaks at hours 16–20 and again at hour 36 — these are temporary. After hour 48, many people experience a significant reduction in hunger.
  4. If feeling weak, dizzy, or experiencing heart palpitations: increase sea salt immediately — this is low sodium, not low blood sugar.
  5. Do not exercise intensely during hours 24–48 — light walking only. Light exercise is fine after hour 48.

Breaking the Fast (End of Hour 72) — Refeeding Protocol

Bone Broth Refeeding Sequence

  1. CRITICAL: Do not break an extended fast with a large meal. Refeeding syndrome is a medical risk with electrolyte imbalance.
  2. Start with 200ml warm bone broth. Sip slowly over 20 minutes.
  3. Wait at least 2 hours before eating anything else. Let the digestive system re-activate gently.
  4. First solid meal: 2 scrambled eggs + ¼ avocado + a little cooked spinach. Small portion.
  5. Wait 4 hours before eating a fuller meal. Eat only until moderately satisfied — do not eat a large meal to 'make up' for the fast.
  6. Day after the fast: normal eating resumes. The cells have completed their autophagy cycle.

OMAD — One Meal A Day Protocol

Western Integrative Medicine

  • The most condensed fasting protocol — all daily nutrition consumed within a single 1–2 hour eating window.
  • The 22–23 hour fasting window maximises autophagy, ketogenesis, and AMPK activation.
  • Requires careful nutritional planning to deliver complete macro and micronutrients in a single meal.
  • Best suited to people who have already adapted to 16:8 or 5:2 fasting.
  • Not recommended as a starting point — build up to it over several weeks.
  • Ideal eating window: 5–7 pm (dinner) to preserve social eating and performance throughout the day.

Foods:

  • The single meal must contain: 1.6–2g protein per kg bodyweight, 50–80g healthy fat, adequate fibre (25g minimum), all major micronutrients
  • Start with bone broth (10–15 minutes before the main meal) — re-engages digestive enzymes, provides collagen and electrolytes
  • Main protein: 250–350g salmon, chicken thighs, beef, or eggs
  • Healthy fat: 2–3 tbsp olive oil, ½ avocado, nuts/seeds
  • Complex carbohydrates (optional, especially for active people): 150–200g sweet potato, 1 cup legumes
  • Vegetables: minimum 400g — 4+ different colours
  • Finish: 20–30g dark chocolate + herbal tea

Timing:

  • Pre-meal (10–15 min before): 200ml bone broth — re-activates digestive enzymes, begins appetite signal
  • Main OMAD meal (5–7 pm): complete nutrient-dense plate — protein + fat + vegetables + optional complex carb
  • Post-meal: 20g dark chocolate + herbal tea — antioxidants + gentle digestive support

Pre-Meal (10 minutes before eating)

Digestive Activation Bone Broth

  1. Warm broth gently. Do not boil.
  2. Drink 10–15 minutes before the main OMAD meal.
  3. This re-activates the digestive enzyme cascade that has been dormant for 22+ hours, preventing the digestive distress that can come from eating a large meal after a long fast.

Main OMAD Meal (5–7 pm) — Complete Nutrition in One Plate

Complete OMAD Nourishment Plate

  1. Preheat oven to 200°C. Bake sweet potato whole 40 minutes (or use pre-cooked from the day before).
  2. Toss broccoli and capsicum with 2 tbsp olive oil, garlic, herbs. Roast 20 minutes alongside the potato.
  3. Pan-sear salmon or chicken in remaining oil, 4 minutes per side for salmon, 6 minutes for chicken. Finish chicken in oven if needed.
  4. Wilt spinach/kale in the hot pan 1 minute.
  5. Assemble the full plate: protein, roasted vegetables, leafy greens, avocado, pumpkin seeds. Squeeze lemon over everything.
  6. Eat slowly over 45–60 minutes. Chew thoroughly — digestive enzyme activity needs this time after a 22-hour fast.
  7. Serve yoghurt or kefir alongside for probiotics.

Post-Meal (30 minutes after eating)

Dark Chocolate & Chamomile Digestive Close

  1. Wait 20–30 minutes after the main meal before eating chocolate — this is a digestive rest period, not an extended eating window.
  2. Eat chocolate slowly, letting it melt.
  3. Sip chamomile tea. The eating window closes after this.
  4. The 22–23 hour fasting window now begins again.
How to Make This

Lion's Mane and Skullcap NGF Nerve Repair Tea

The primary nerve regeneration tea for neuropathy — Lion's Mane hericenones and erinacines stimulate NGF synthesis in Schwann cells to promote myelin repair and axonal regeneration; skullcap baicalin protects the dorsal root ganglion neurons from NLRP3 inflammasome-driven destruction. Together they work on both the structural nerve repair (Lion's Mane) and the neuroinflammatory nerve damage (skullcap) simultaneously.

Preparation:

  • Simmer 5g fresh Lion's Mane mushroom chunks (or 1 tsp dried powder) in 2 cups water for 15 minutes.
  • Remove from heat, add 1 tsp dried skullcap root.
  • Steep 10 minutes.
  • Strain.
  • Add a little honey and lemon.

Dosage:

  • 2 cups daily, consistently for 3–6 months minimum — NGF-mediated nerve regeneration is a slow process.
  • Morning and evening recommended.

Traditional Chinese Medicine / Western Integration

Turmeric, Ginger and Black Pepper Anti-Neuroinflammation Tea

A daily anti-neuroinflammatory tea combining curcumin's NF-κB inhibition with gingerols' COX-2/5-LOX dual inhibition — addressing the two primary inflammatory pathways that drive neuropathic pain generation in inflamed peripheral nerves. Black pepper dramatically increases curcumin bioavailability to ensure therapeutic plasma concentrations.

Preparation:

  • Simmer 1 tsp turmeric powder + ½ inch fresh grated ginger + ¼ tsp black pepper in 2 cups water for 10 minutes.
  • Strain.
  • Add a squeeze of lemon and raw honey.
  • Drink warm.

Dosage:

  • 2–3 cups daily with meals — fat in meals further improves curcumin absorption.
  • Long-term consistent use.
  • Combine with high-bioavailability curcumin supplement for maximum effect.

Ayurveda

St. John's Wort and Passionflower Neuropathic Pain Tea

A targeted neuropathic pain relief tea combining St. John's Wort's substance P inhibition and Schwann cell neuroprotection with passionflower's GABAergic pain modulation. Particularly effective for the burning, shooting, and electric-shock pain quality characteristic of peripheral neuropathy.

Preparation:

  • Steep 2 tsp dried St.
  • John's Wort flowering tops + 1 tsp dried passionflower in 300ml just-boiled water for 10 minutes.
  • Strain.
  • Add lemon balm (½ tsp) for additional nerve calming if available.
  • Drink warm.

Dosage:

  • 2 cups daily — one with lunch, one before bed.
  • The before-bed dose takes advantage of passionflower's sleep-supporting activity — neuropathic pain frequently disrupts sleep.

European Traditional Medicine

Oat Straw, Nettle and Rosemary B-Vitamin and Circulation Tea

A nutritive circulatory tea addressing two fundamental requirements for nerve health: adequate B-vitamin nutrition (from oat straw and nettle) and sufficient peripheral blood flow to deliver them to nerve tissue (rosemary). The vasa nervorum — the tiny blood vessels supplying peripheral nerves — are among the first affected by both diabetes and atherogenesis, making microcirculatory support critical in neuropathy management.

Preparation:

  • Combine 2 tbsp dried oat straw + 1 tbsp dried nettle leaf + 1 tsp dried rosemary in 500ml just-boiled water.
  • Steep 20 minutes (long steep maximises mineral and vitamin extraction).
  • Strain thoroughly.
  • Add lemon and honey.
  • Refrigerate and reheat portions throughout the day.

Dosage:

  • 2–3 cups daily as a long-term nutritive tonic.
  • Best prepared in large batches and refrigerated.
  • Continue for months — nutritive tonics work cumulatively.

Western Herbalism

How to Make This

Lion's Mane, St. John's Wort and Skullcap Nerve Regeneration Tincture

The most comprehensive herbal tincture for peripheral neuropathy — addressing nerve regeneration (Lion's Mane NGF), myelin protection and neuropathic pain (St. John's Wort), and neuroinflammation and DRG protection (skullcap). This triple formula works on all three levels of neuropathy pathology simultaneously: structural nerve damage and degeneration, Schwann cell dysfunction, and central sensitisation of pain pathways. In clinical practice this combination is the herbal foundation of integrative neuropathy treatment, used alongside nutritional supplements (ALA, B vitamins, omega-3).

⚠️ St. John's Wort drug interactions are the critical caution — check ALL medications (contraceptive pill, SSRIs, anticoagulants, cardiac medications, antivirals). Not with antidepressants. Not in pregnancy. Photosensitivity increase with SJW. Skullcap — sedative at higher doses.

Integrative Herbal Medicine

Alpha Lipoic Acid, Evening Primrose and Curcumin Complex Tincture

A nutritionally oriented neuropathy tincture targeting the oxidative and structural components of nerve damage. ALA provides universal antioxidant protection to nerve mitochondria — the source of the ROS that destroy nerve cells in diabetic and other oxidative neuropathies. Evening primrose oil GLA provides the structural fatty acid building blocks for myelin synthesis and repair. Curcumin reduces the NF-κB-driven neuroinflammation that amplifies both nerve damage and pain perception. This combination is particularly suited to diabetic neuropathy and chemotherapy-induced neuropathy where oxidative damage is the primary mechanism.

⚠️ ALA component: monitor blood glucose in diabetes — ALA reduces insulin resistance and may necessitate medication dose reduction. GLA evening primrose: not in pregnancy at high doses. Curcumin: not with anticoagulants without medical guidance.

Western Integrative Medicine

Ginkgo, Rosemary and Cayenne Vasa Nervorum Circulation Tincture

A targeted peripheral microcirculation tincture supporting the vasa nervorum — the tiny arterioles that supply blood and nutrients to peripheral nerves. In diabetic, alcoholic, and compression neuropathy, the vasa nervorum are among the first structures damaged, creating ischaemic nerve injury even in the absence of direct nerve toxicity. Ginkgo ginkgolides inhibit platelet-activating factor (reducing microthrombi in the vasa nervorum), rosemary improves peripheral arteriolar tone, and cayenne triggers CGRP release (the most potent arteriolar vasodilator) to increase nerve blood supply. This is the vascular support arm of a comprehensive neuropathy protocol.

⚠️ Blood-thinning (ginkgo + cayenne): do not combine with anticoagulants, aspirin, or before surgery. Not in pregnancy. Warming sensation from cayenne normal.

Western Herbalism / Traditional Chinese Medicine

How to Make This

Nerve Repair NGF Green Juice

A concentrated nerve-supporting green juice delivering B-vitamins for myelin, magnesium for nerve excitability modulation, antioxidants to protect nerve cells from oxidative damage, and Lion's Mane NGF powder to stimulate nerve growth factor — all in a single morning preparation. Lion's Mane powder cannot be juiced but is stirred in after — include it every morning for cumulative NGF benefit.

Preparation:

  • Juice: 2 cups spinach + 1 cucumber + 1 cup kale + 1 inch ginger + 1 inch turmeric + 1 lemon (peeled) + 1 green apple.
  • After juicing, stir in 1 tsp Lion's Mane dual-extract powder + a pinch of black pepper.
  • Drink immediately.

Dosage:

  • 250–300ml on an empty stomach each morning.
  • Drink the juice within 10 minutes of preparation to minimise oxidation.
  • The Lion's Mane addition is non-negotiable for nerve regeneration benefit.

Western Integrative Medicine

Beet, Walnut and ALA Neuropathy Circulation Smoothie

A daily nerve circulation smoothie combining beet nitrates for vasa nervorum vasodilation, walnut ALA omega-3 for nerve membrane repair, blueberry anthocyanins for endothelial neuroprotection, and B12 from nutritional yeast. Blended rather than juiced to preserve the fibre and fat that improve nutrient absorption and slow blood glucose rise — important in diabetic neuropathy.

Preparation:

  • Blend: 1 medium cooked beet + 30g walnuts + 1 cup blueberries + 1 cup spinach + 1 tbsp nutritional yeast + 1 tbsp ground flaxseed + 200ml unsweetened almond milk + 1 tsp R-ALA powder (or take as separate supplement).
  • Blend until smooth.

Dosage:

  • 300–350ml smoothie daily, ideally post-exercise.
  • The combination of beet nitrates and exercise produces synergistic peripheral vasodilation.

Western Integrative / 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:

  1. Combine rose hip and jojoba oils in a small dark glass bottle.
  2. Add vitamin E oil and swirl to mix.
  3. Add all essential oils.
  4. Cap tightly and shake well.
  5. 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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