Condition

OCD

Obsessive-compulsive disorder (OCD) is a mental health condition characterised by recurrent, intrusive, unwanted thoughts (obsessions) that provoke significant anxiety, coupled with repetitive behaviours or mental acts (compulsions) performed to reduce that anxiety or prevent a feared outcome, even when the person recognises the connection is irrational. Neuroimaging research implicates dysregulated circuitry between the orbitofrontal cortex, anterior cingulate cortex, and basal ganglia — the cortico-striato-thalamo-cortical loop — which normally filters and terminates repetitive thoughts and is thought to become 'stuck' in OCD, alongside serotonergic dysfunction. The compulsion temporarily relieves obsession-driven anxiety, which reinforces the behaviour and entrenches the cycle, making avoidance of compulsions rather than accommodation central to effective treatment approaches. Holistic support: omega-3 fatty acids and inositol, both studied for mood and anxiety-circuit support; magnesium and B-vitamins for nervous system regulation; regular aerobic exercise, which supports serotonergic function; mindfulness-based practices to build tolerance for obsessive thoughts without engaging compulsions; and consistent sleep, since sleep deprivation reliably worsens obsessive-compulsive symptom severity.

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.

Valerian has additive sedative effects with alcohol, benzodiazepines, sleep medications, and other CNS depressants. Avoid driving or operating heavy machinery when combining.

Ashwagandha may elevate thyroid hormone levels; use with caution if taking thyroid medication (levothyroxine). Has additive sedative effects with benzodiazepines and sleep aids.

St John's Wort (Hypericum perforatum)

OCD is primarily a serotonin-transporter dysfunction combined with glutamate-driven hyperactivity in the caudate nucleus. Hypericin and hyperforin in St John's Wort inhibit serotonin, dopamine, and norepinephrine reuptake — and uniquely, also modulate GABA and glutamate signalling. A 12-week RCT specifically in OCD found SJW (600–1800mg/day) significantly reduced Y-BOCS obsession and compulsion scores.

⚠️ CRITICAL: Serotonin syndrome risk if combined with SSRIs (very commonly prescribed for OCD) — never combine without specialist supervision. Strong CYP3A4 inducer — reduces efficacy of many medications including oral contraceptives. Photosensitivity with fair skin.

Western Herbal Medicine

Milk Thistle (Silybum marianum)

Silymarin has serotonin-modulating properties via 5-HT2A and 5-HT3 receptor interaction — a 10-week double-blind RCT specifically in OCD found milk thistle (600mg/day) was non-inferior to fluoxetine (20mg/day) for reducing OCD symptoms, with better tolerability. The hepatoprotective effect is also relevant as OCD patients on long-term SSRIs can develop liver enzyme elevations.

⚠️ Possible interaction with antipsychotics. Generally very safe — one of the safest herbs. Avoid if allergic to ragweed family.

Mediterranean

Valerian Root

Glutamate hyperactivity in the cortico-striato-thalamo-cortical loop is the neurological driver of OCD compulsions — the loop becomes 'stuck' in a high-frequency oscillation. Valerian's valerenic acid increases GABA tone, which reduces excitatory glutamate in this circuit. Specific indication: OCD with prominent intrusive thoughts and mental compulsions (rumination, counting, checking).

⚠️ Additive sedation with benzodiazepines. Morning grogginess in some individuals.

Western Herbal Medicine

Bacopa Monnieri

Bacopa's bacosides modulate serotonin synthesis in the raphe nuclei and increase tryptophan hydroxylase activity — directly addressing the serotonin production deficit in OCD. Unlike SSRIs which block reuptake, bacopa increases the availability of serotonin at source. Also reduces anxiety through cortisol modulation, addressing the anxiety-compulsion cycle in OCD.

⚠️ Can cause GI discomfort initially — take with food. Not for use with pharmaceutical SSRIs without specialist supervision (serotonergic).

Ayurveda

Inositol-Rich Foods

Inositol is the most specifically researched orthomolecular compound for OCD — it is the second messenger that modulates serotonin receptor (5-HT2) sensitivity. A double-blind crossover study at 18g/day found inositol significantly reduced Y-BOCS scores. Rich food sources: cantaloupe, citrus peel, nuts, beans, wheat bran. High-dose inositol powder supplement is required for therapeutic effect.

⚠️ Can cause transient nausea and flatulence — start with 2g and increase by 2g every 3 days. Not for use in bipolar disorder (can induce cycling).

Western Integrative Medicine

Tryptophan-Rich Foods

Serotonin is synthesised from tryptophan — and OCD involves insufficient serotonin signal strength in the caudate nucleus. Dietary tryptophan, particularly when eaten with complex carbohydrates (which increase insulin, which removes competing amino acids from the bloodstream), significantly increases brain serotonin synthesis.

⚠️ 5-HTP supplement (a more direct tryptophan precursor) should not be combined with SSRIs — serotonin syndrome risk.

Western Integrative Medicine

Brazil Nuts (Selenium)

Selenium deficiency is specifically linked to OCD severity — selenium is required for glutathione peroxidase activity in the brain, and oxidative stress in the cortico-striatal circuit drives OCD symptom severity. Just 2 Brazil nuts provides 200mcg selenium (daily requirement).

⚠️ Do not exceed 3–4 Brazil nuts daily — selenium toxicity is possible. Use food source, not high-dose supplements.

Brazilian Phytotherapy

Serotonin-Glutamate Rebalancing Protocol

Western Integrative Medicine

  • OCD involves two independent neurochemical dysfunctions: insufficient serotonin signalling in the prefrontal-caudate pathway, and excessive glutamate activity in the same circuit.
  • This plan addresses both: high tryptophan + B6 + inositol to increase serotonin production and receptor sensitivity; and magnesium + GABA-supporting foods to reduce glutamate excitotoxicity in the caudate nucleus.

Foods:

  • High tryptophan at every meal: turkey, chicken, pumpkin seeds, sesame, eggs, dairy
  • Carbohydrate with every tryptophan meal (insulin required for brain tryptophan uptake)
  • Inositol powder (12–18g daily in divided doses) — add to water, smoothies, or juice
  • Magnesium-rich foods (NMDA antagonism): spinach, pumpkin seeds, almonds, dark chocolate
  • B6-rich foods (serotonin synthesis cofactor): turkey, potato, banana, sunflower seeds
  • Fermented foods daily (gut serotonin axis)
  • Remove: caffeine (increases OCD anxiety loop), alcohol (GABA rebound), artificial sweeteners (potential serotonin interference)

Timing:

  • Breakfast: Pumpkin seed and banana smoothie + inositol powder stirred in — 2 soft-boiled eggs + spinach
  • Lunch: Turkey and avocado on wholegrain bread + sauerkraut or kefir on side + sweet potato — this is the serotonin synthesis window
  • Dinner: Baked chicken with roasted pumpkin, spinach, and sesame seeds — 20g dark chocolate + chamomile and valerian tea

Breakfast

Pumpkin Seed Banana Smoothie with Inositol & Eggs

  1. Blend pumpkin seeds, banana, kefir, and honey until smooth. Pour into glass.
  2. Stir inositol powder into the smoothie — slightly sweet, mostly tasteless. This is dose 1 of 3 daily.
  3. Soft-boil eggs 6 minutes. Serve alongside smoothie.
  4. Note: eat this meal with the smoothie (carbohydrates present) to open the blood-brain barrier to tryptophan from the pumpkin seeds.

Lunch (main tryptophan + carbohydrate meal)

Turkey Avocado Open Sandwich with Sauerkraut

  1. Toast bread if desired. Spread mashed avocado on both slices.
  2. Layer turkey slices over avocado. Place sauerkraut on the side — do not heat it (kills probiotics).
  3. Serve with sweet potato slices. Stir inositol powder into a glass of water alongside.
  4. This is the most important carbohydrate meal of the day — it drives tryptophan across the blood-brain barrier for afternoon serotonin synthesis.

Dinner

Baked Chicken with Pumpkin, Sesame & Dark Chocolate

  1. Preheat oven to 200°C. Toss pumpkin cubes in 1 tbsp olive oil, turmeric, and garlic. Roast 25 minutes.
  2. Sear chicken thighs in remaining olive oil, skin-side down, 4 minutes each side. Finish in oven 10 minutes.
  3. Wilt spinach in the same pan. Plate chicken with roasted pumpkin and spinach, scatter sesame seeds.
  4. Eat 20g dark chocolate 20 minutes after dinner. Stir final inositol dose into chamomile tea before bed.

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

St John's Wort & Chamomile OCD Tea

Daily tea combining SJW's serotonergic effect with chamomile's GABA-A modulation — addressing both the serotonin deficit and the anxiety loop that drives compulsion cycles.

⚠️ SJW: critical SSRI interaction — do not use if on antidepressants. Chamomile: ragweed cross-reactivity.

Western Herbal Medicine

Valerian & Lemon Balm Rumination Tea

Specifically formulated for the mental compulsion (rumination, mental review, mental reassurance-seeking) aspect of OCD — valerian reduces excitatory glutamate in the caudate loop; lemon balm maintains GABA tone throughout the day.

⚠️ Sedating — do not drive after use. Not with pharmaceutical sedatives.

Western Herbal Medicine

How to Make This

St John's Wort & Valerian OCD Tincture

Dual-mechanism tincture combining serotonin modulation (SJW) with GABA/glutamate normalisation (valerian) — addressing the two independent neurochemical pathways in OCD.

⚠️ SSRIs interaction is a critical caution — serotonin syndrome is potentially life-threatening. If currently on SSRIs, use milk thistle approach only and consult psychiatrist.

Western Herbal Medicine

Bacopa & Ashwagandha Serotonin Support Tincture

Ayurvedic combination addressing OCD as a Vata-Pitta excess condition — bacopa increases serotonin production while ashwagandha reduces the stress-cortisol cycle that triggers compulsive episodes.

⚠️ Not to be combined with pharmaceutical SSRIs or tricyclics without supervision.

Ayurveda

How to Make This

Citrus & Cantaloupe Inositol Juice

Citrus fruit peel and cantaloupe melon are the richest whole-food sources of inositol. Fresh-pressed juice including pith and some peel provides meaningful inositol alongside vitamin C (which is required for tryptophan conversion to serotonin).

⚠️ This juice alone won't reach therapeutic inositol doses — use as foundation alongside powder supplement.

Mediterranean

Pumpkin Seed & Banana Serotonin Smoothie

Pumpkin seeds provide tryptophan and magnesium; banana provides B6 (pyridoxal-5-phosphate — the cofactor required for tryptophan → serotonin conversion) and natural carbohydrates that facilitate tryptophan crossing the blood-brain barrier.

⚠️ Banana is high GI — monitor blood sugar if diabetic.

Western Integrative Medicine

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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