Condition

Recovery

Feline panleukopenia (FPV, feline parvovirus) is a highly contagious and potentially fatal cat disease caused by feline parvovirus. Like canine parvo, it destroys intestinal crypt cells (causing bloody diarrhoea and vomiting), devastates bone marrow producing the severe leukopenia (white blood cell collapse) that names the disease, and affects lymphoid tissue. Unvaccinated kittens face mortality rates up to 90% without treatment. FPV is extraordinarily stable — surviving 1 year on surfaces. Recovery support alongside veterinary care focuses on intestinal healing, immune rebuilding, and nutritional restoration after the acute crisis.

Safety notice — LOW

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.

Safed Musli

Chlorophytum borivilianum

Traditionally used in Ayurveda for fatigue, libido, fertility.

Preparation:

  • Infusion or powder: Steep as a tea, or grind and fill into size-00 capsules.
  • Can also be added to smoothies or warm water.

Dosage:

  • 1–3 cups daily, or 500 mg–1 g as powder/capsule

⚠️ Pregnancy & Breastfeeding: Avoid use during pregnancy or breastfeeding unless under direct supervision of a qualified healthcare provider.

Avoid if:

  • Pregnancy & breastfeeding — insufficient safety data; consult your doctor
  • Children under 12 — therapeutic dosage not established

Ayurveda

Full profile

Vidarikanda

Pueraria tuberosa

Traditionally used in Ayurveda for fatigue, hormonal imbalance, libido.

Preparation:

  • Infusion or powder: Steep as a tea, or grind and fill into size-00 capsules.
  • Can also be added to smoothies or warm water.

Dosage:

  • 1–3 cups daily, or 500 mg–1 g as powder/capsule

⚠️ Pregnancy & Breastfeeding: Avoid use during pregnancy or breastfeeding unless under direct supervision of a qualified healthcare provider.

Avoid if:

  • Pregnancy & breastfeeding — insufficient safety data; consult your doctor
  • Children under 12 — therapeutic dosage not established
  • Hormone-sensitive conditions (breast/ovarian cancer, endometriosis) — phytoestrogenic activity possible

Ayurveda

Full profile

Masha (Black Gram)

Vigna mungo

Traditionally used in Ayurveda for nerve support, fatigue, muscle recovery.

Preparation:

  • Infusion or powder: Steep as a tea, or grind and fill into size-00 capsules.
  • Can also be added to smoothies or warm water.

Dosage:

  • 1–3 cups daily, or 500 mg–1 g as powder/capsule

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Avoid if:

  • Pregnancy & breastfeeding — insufficient safety data; consult your doctor
  • Children under 12 — therapeutic dosage not established

Ayurveda

Full profile

White Peony (Bai Shao)

Paeonia lactiflora

Traditionally used in Traditional Chinese Medicine for pain, menopause, anxiety.

Preparation:

  • Infusion or powder: Steep as a tea, or grind and fill into size-00 capsules.
  • Can also be added to smoothies or warm water.

Dosage:

  • 1–3 cups daily, or 500 mg–1 g as powder/capsule

⚠️ Pregnancy & Breastfeeding: Avoid use during pregnancy or breastfeeding unless under direct supervision of a qualified healthcare provider.

Avoid if:

  • Pregnancy & breastfeeding — insufficient safety data; consult your doctor
  • Children under 12 — therapeutic dosage not established
  • Hormone-sensitive conditions (breast/ovarian cancer, endometriosis) — phytoestrogenic activity possible

Traditional Chinese Medicine

Full profile

Chaenomeles (Mu Gua)

Chaenomeles speciosa

Traditionally used in Traditional Chinese Medicine for arthritis, muscle recovery, edema.

Preparation:

  • Infusion or powder: Steep as a tea, or grind and fill into size-00 capsules.
  • Can also be added to smoothies or warm water.

Dosage:

  • 1–3 cups daily, or 500 mg–1 g as powder/capsule

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Avoid if:

  • Pregnancy & breastfeeding — insufficient safety data; consult your doctor
  • Children under 12 — therapeutic dosage not established
  • Significant kidney impairment — diuretic herbs may worsen renal function

Traditional Chinese Medicine

Full profile

Cramp Bark

Viburnum opulus

Traditionally used in Western Herbalism for menopause, muscle recovery, anxiety.

Preparation:

  • Decoction: Simmer 1–2 tsp in 2 cups of water for 15–20 minutes.
  • Can also be ground into powder and taken in capsules (500 mg–1 g).

Dosage:

  • 1–3 cups daily, or 500 mg–1 g as powder/capsule

⚠️ Pregnancy & Breastfeeding: Avoid use during pregnancy or breastfeeding unless under direct supervision of a qualified healthcare provider.

Avoid if:

  • Pregnancy & breastfeeding — insufficient safety data; consult your doctor
  • Children under 12 — therapeutic dosage not established
  • Pre-surgery — discontinue at least 2 weeks prior (potential antiplatelet effect)

Western Herbalism

Full profile

Valerian (Garden)

Valeriana officinalis

Traditionally used in Western Herbalism for insomnia, anxiety, headache.

Preparation:

  • Infusion or powder: Steep as a tea, or grind and fill into size-00 capsules.
  • Can also be added to smoothies or warm water.

Dosage:

  • 1–3 cups daily, or 500 mg–1 g as powder/capsule

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Avoid if:

  • Pregnancy & breastfeeding — insufficient safety data; consult your doctor
  • Children under 12 — therapeutic dosage not established
  • CNS medications (benzodiazepines, SSRIs, MAOIs) — may potentiate sedative or serotonergic effects

Western Herbalism

Full profile

Arnica

Arnica montana

Traditionally used in Western Herbalism for pain, inflammation, muscle recovery.

Preparation:

  • Infusion or powder: Steep as a tea, or grind and fill into size-00 capsules.
  • Can also be added to smoothies or warm water.

Dosage:

  • 1–3 cups daily, or 500 mg–1 g as powder/capsule

⚠️ Ragweed / Daisy Family Allergy: Arnica belongs to the Asteraceae (daisy) family. If you're allergic to ragweed, chrysanthemums, marigolds, or daisies, you may also react to this herb — start with a small amount.

Avoid if:

  • Pregnancy & breastfeeding — insufficient safety data; consult your doctor
  • Children under 12 — therapeutic dosage not established

Western Herbalism

Full profile

Black Haw

Viburnum prunifolium

Traditionally used in Western Herbalism for menopause, women's health, hormonal imbalance.

Preparation:

  • Infusion or powder: Steep as a tea, or grind and fill into size-00 capsules.
  • Can also be added to smoothies or warm water.

Dosage:

  • 1–3 cups daily, or 500 mg–1 g as powder/capsule

⚠️ Pregnancy & Breastfeeding: Avoid use during pregnancy or breastfeeding unless under direct supervision of a qualified healthcare provider.

Avoid if:

  • Pregnancy & breastfeeding — insufficient safety data; consult your doctor
  • Children under 12 — therapeutic dosage not established
  • Hormone-sensitive conditions (breast/ovarian cancer, endometriosis) — phytoestrogenic activity possible

Western Herbalism

Full profile

American Cranberry Bush

Viburnum opulus var. americanum

Traditionally used in Indigenous / Native American for menstrual cramps, muscle recovery, pain.

Preparation:

  • Infusion or powder: Steep as a tea, or grind and fill into size-00 capsules.
  • Can also be added to smoothies or warm water.

Dosage:

  • 1–3 cups daily, or 500 mg–1 g as powder/capsule

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Avoid if:

  • Pregnancy & breastfeeding — insufficient safety data; consult your doctor
  • Children under 12 — therapeutic dosage not established
  • Hormone-sensitive conditions (breast/ovarian cancer, endometriosis) — phytoestrogenic activity possible

Indigenous / Native American

Full profile

Bunchberry

Cornus canadensis

Traditionally used in Indigenous / Native American for fever, headache, paralysis recovery.

Preparation:

  • Infusion or powder: Steep as a tea, or grind and fill into size-00 capsules.
  • Can also be added to smoothies or warm water.

Dosage:

  • 1–3 cups daily, or 500 mg–1 g as powder/capsule

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Avoid if:

  • Pregnancy & breastfeeding — insufficient safety data; consult your doctor
  • Children under 12 — therapeutic dosage not established

Indigenous / Native American

Full profile

Heartleaf Arnica

Arnica cordifolia

Traditionally used in Indigenous / Native American for pain, inflammation, muscle recovery.

Preparation:

  • Infusion or powder: Steep as a tea, or grind and fill into size-00 capsules.
  • Can also be added to smoothies or warm water.

Dosage:

  • 1–3 cups daily, or 500 mg–1 g as powder/capsule

⚠️ Ragweed / Daisy Family Allergy: Heartleaf Arnica belongs to the Asteraceae (daisy) family. If you're allergic to ragweed, chrysanthemums, marigolds, or daisies, you may also react to this herb — start with a small amount.

Avoid if:

  • Pregnancy & breastfeeding — insufficient safety data; consult your doctor
  • Children under 12 — therapeutic dosage not established

Indigenous / Native American

Full profile

Peony

Paeonia officinalis

Traditionally used in Mediterranean for pain, menstrual issues, anxiety.

Preparation:

  • Infusion or powder: Steep as a tea, or grind and fill into size-00 capsules.
  • Can also be added to smoothies or warm water.

Dosage:

  • 1–3 cups daily, or 500 mg–1 g as powder/capsule

⚠️ Pregnancy & Breastfeeding: Avoid use during pregnancy or breastfeeding unless under direct supervision of a qualified healthcare provider.

Avoid if:

  • Pregnancy — may stimulate uterine contractions (avoid entirely)
  • Children under 12 — therapeutic dosage not established
  • CNS medications (benzodiazepines, SSRIs, MAOIs) — may potentiate sedative or serotonergic effects

Mediterranean

Full profile

Peony (Shakuyaku)

Paeonia lactiflora

Traditionally used in Kampo / Japanese Medicine for pain, menopause, anxiety.

Preparation:

  • Infusion or powder: Steep as a tea, or grind and fill into size-00 capsules.
  • Can also be added to smoothies or warm water.

Dosage:

  • 1–3 cups daily, or 500 mg–1 g as powder/capsule

⚠️ Pregnancy & Breastfeeding: Avoid use during pregnancy or breastfeeding unless under direct supervision of a qualified healthcare provider.

Avoid if:

  • Pregnancy & breastfeeding — insufficient safety data; consult your doctor
  • Children under 12 — therapeutic dosage not established
  • Hormone-sensitive conditions (breast/ovarian cancer, endometriosis) — phytoestrogenic activity possible

Kampo / Japanese Medicine

Full profile

Chaenomeles (Mokka)

Chaenomeles japonica

Traditionally used in Kampo / Japanese Medicine for arthritis, muscle recovery, edema.

Preparation:

  • Infusion or powder: Steep as a tea, or grind and fill into size-00 capsules.
  • Can also be added to smoothies or warm water.

Dosage:

  • 1–3 cups daily, or 500 mg–1 g as powder/capsule

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Avoid if:

  • Pregnancy & breastfeeding — insufficient safety data; consult your doctor
  • Children under 12 — therapeutic dosage not established
  • Significant kidney impairment — diuretic herbs may worsen renal function

Kampo / Japanese Medicine

Full profile

Peony Root (Baeksak)

Paeonia lactiflora

Traditionally used in Korean Traditional Medicine for pain, menopause, anxiety.

Preparation:

  • Decoction: Simmer 1–2 tsp in 2 cups of water for 15–20 minutes.
  • Can also be ground into powder and taken in capsules (500 mg–1 g).

Dosage:

  • 1–3 cups daily, or 500 mg–1 g as powder/capsule

⚠️ Pregnancy & Breastfeeding: Avoid use during pregnancy or breastfeeding unless under direct supervision of a qualified healthcare provider.

Avoid if:

  • Pregnancy & breastfeeding — insufficient safety data; consult your doctor
  • Children under 12 — therapeutic dosage not established
  • Hormone-sensitive conditions (breast/ovarian cancer, endometriosis) — phytoestrogenic activity possible

Korean Traditional Medicine

Full profile

Chaenomeles (Morumokwa)

Chaenomeles sinensis

Traditionally used in Korean Traditional Medicine for arthritis, muscle recovery, edema.

Preparation:

  • Infusion or powder: Steep as a tea, or grind and fill into size-00 capsules.
  • Can also be added to smoothies or warm water.

Dosage:

  • 1–3 cups daily, or 500 mg–1 g as powder/capsule

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Avoid if:

  • Pregnancy & breastfeeding — insufficient safety data; consult your doctor
  • Children under 12 — therapeutic dosage not established
  • Significant kidney impairment — diuretic herbs may worsen renal function

Korean Traditional Medicine

Full profile

Dactylorhiza (Dbang Lag)

Dactylorhiza hatagirea

Traditionally used in Tibetan Medicine for fatigue, libido, muscle recovery.

Preparation:

  • Infusion or powder: Steep as a tea, or grind and fill into size-00 capsules.
  • Can also be added to smoothies or warm water.

Dosage:

  • 1–3 cups daily, or 500 mg–1 g as powder/capsule

⚠️ Pregnancy & Breastfeeding: Avoid use during pregnancy or breastfeeding unless under direct supervision of a qualified healthcare provider.

Avoid if:

  • Pregnancy & breastfeeding — insufficient safety data; consult your doctor
  • Children under 12 — therapeutic dosage not established
  • Autoimmune conditions (lupus, MS, RA) — may overstimulate immune response

Tibetan Medicine

Full profile

Plai

Zingiber cassumunar

Traditionally used in Thai Traditional Medicine for arthritis, inflammation, muscle recovery.

Preparation:

  • Infusion or powder: Steep as a tea, or grind and fill into size-00 capsules.
  • Can also be added to smoothies or warm water.

Dosage:

  • 1–3 cups daily, or 500 mg–1 g as powder/capsule

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Avoid if:

  • Pregnancy & breastfeeding — insufficient safety data; consult your doctor
  • Children under 12 — therapeutic dosage not established

Thai Traditional Medicine

Full profile

Cassumunar (Phlai)

Zingiber cassumunar

Traditionally used in Thai Traditional Medicine for pain, arthritis, muscle recovery.

Preparation:

  • Infusion or powder: Steep as a tea, or grind and fill into size-00 capsules.
  • Can also be added to smoothies or warm water.

Dosage:

  • 1–3 cups daily, or 500 mg–1 g as powder/capsule

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Avoid if:

  • Pregnancy & breastfeeding — insufficient safety data; consult your doctor
  • Children under 12 — therapeutic dosage not established

Thai Traditional Medicine

Full profile

Suma Root

Pfaffia paniculata

Traditionally used in Amazonian Plant Medicine for fatigue, immune support, hormonal imbalance.

Preparation:

  • Decoction: Simmer 1–2 tsp in 2 cups of water for 15–20 minutes.
  • Can also be ground into powder and taken in capsules (500 mg–1 g).

Dosage:

  • 1–3 cups daily, or 500 mg–1 g as powder/capsule

⚠️ Pregnancy & Breastfeeding: Avoid use during pregnancy or breastfeeding unless under direct supervision of a qualified healthcare provider.

Avoid if:

  • Pregnancy & breastfeeding — insufficient safety data; consult your doctor
  • Children under 12 — therapeutic dosage not established
  • Autoimmune conditions (lupus, MS, RA) — may overstimulate immune response

Amazonian Plant Medicine

Full profile

Yavarí (Arrow Poison Tree)

Curarea toxicofera

Traditionally used in Amazonian Plant Medicine for muscle recovery, pain, nerve support.

Preparation:

  • Infusion or powder: Steep as a tea, or grind and fill into size-00 capsules.
  • Can also be added to smoothies or warm water.

Dosage:

  • 1–3 cups daily, or 500 mg–1 g as powder/capsule

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Avoid if:

  • Pregnancy & breastfeeding — insufficient safety data; consult your doctor
  • Children under 12 — therapeutic dosage not established

Amazonian Plant Medicine

Full profile

Suma (Brazilian Ginseng)

Pfaffia paniculata

Traditionally used in Brazilian Phytotherapy for fatigue, immune support, hormonal balance.

Preparation:

  • Infusion or powder: Steep as a tea, or grind and fill into size-00 capsules.
  • Can also be added to smoothies or warm water.

Dosage:

  • 1–3 cups daily, or 500 mg–1 g as powder/capsule

⚠️ Pregnancy & Breastfeeding: Avoid use during pregnancy or breastfeeding unless under direct supervision of a qualified healthcare provider.

Avoid if:

  • Pregnancy & breastfeeding — insufficient safety data; consult your doctor
  • Children under 12 — therapeutic dosage not established
  • Autoimmune conditions (lupus, MS, RA) — may overstimulate immune response

Brazilian Phytotherapy

Full profile

Java Ginseng (Ginseng Jawa)

Talinum paniculatum

Traditionally used in Jamu for fatigue, immune support, libido.

Preparation:

  • Infusion or powder: Steep as a tea, or grind and fill into size-00 capsules.
  • Can also be added to smoothies or warm water.

Dosage:

  • 1–3 cups daily, or 500 mg–1 g as powder/capsule

⚠️ Pregnancy & Breastfeeding: Avoid use during pregnancy or breastfeeding unless under direct supervision of a qualified healthcare provider.

Avoid if:

  • Pregnancy & breastfeeding — insufficient safety data; consult your doctor
  • Children under 12 — therapeutic dosage not established
  • Autoimmune conditions (lupus, MS, RA) — may overstimulate immune response

Jamu

Full profile

Prekese (Aidan Fruit)

Tetrapleura tetraptera

Traditionally used in Yoruba & West African Medicine for postpartum recovery, diabetes, inflammation.

Preparation:

  • Infusion or powder: Steep as a tea, or grind and fill into size-00 capsules.
  • Can also be added to smoothies or warm water.

Dosage:

  • 1–3 cups daily, or 500 mg–1 g as powder/capsule

⚠️ Diabetes Medications: May enhance the blood sugar–lowering effect of insulin or oral diabetes medications. Monitor blood glucose closely.

Avoid if:

  • Pregnancy & breastfeeding — insufficient safety data; consult your doctor
  • Children under 12 — therapeutic dosage not established
  • Autoimmune conditions (lupus, MS, RA) — may overstimulate immune response

Yoruba & West African Medicine

Full profile

Uziza Leaf

Piper guineense

Traditionally used in Yoruba & West African Medicine for digestive issues, arthritis, postpartum recovery.

Preparation:

  • Infusion or powder: Steep as a tea, or grind and fill into size-00 capsules.
  • Can also be added to smoothies or warm water.

Dosage:

  • 1–3 cups daily, or 500 mg–1 g as powder/capsule

⚠️ Pregnancy & Breastfeeding: Avoid use during pregnancy or breastfeeding unless under direct supervision of a qualified healthcare provider.

Avoid if:

  • Pregnancy — may stimulate uterine contractions (avoid entirely)
  • Children under 12 — therapeutic dosage not established

Yoruba & West African Medicine

Full profile

Altai Maral Root (Leuzea)

Rhaponticum carthamoides

Traditionally used in Kazakh & Central Asian Medicine for fatigue, strength, immune support.

Preparation:

  • Decoction: Simmer 1–2 tsp in 2 cups of water for 15–20 minutes.
  • Can also be ground into powder and taken in capsules (500 mg–1 g).

Dosage:

  • 1–3 cups daily, or 500 mg–1 g as powder/capsule

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Avoid if:

  • Pregnancy & breastfeeding — insufficient safety data; consult your doctor
  • Children under 12 — therapeutic dosage not established
  • Autoimmune conditions (lupus, MS, RA) — may overstimulate immune response

Kazakh & Central Asian Medicine

Full profile

Katrafay

Cedrelopsis grevei

Traditionally used in Malagasy Traditional Medicine for rheumatism, fatigue, pain.

Preparation:

  • Infusion or powder: Steep as a tea, or grind and fill into size-00 capsules.
  • Can also be added to smoothies or warm water.

Dosage:

  • 1–3 cups daily, or 500 mg–1 g as powder/capsule

⚠️ Heart & Blood Pressure Medications: May interact with antihypertensive drugs, blood thinners, or cardiac medications. Do not combine without medical guidance.

Avoid if:

  • Pregnancy & breastfeeding — insufficient safety data; consult your doctor
  • Children under 12 — therapeutic dosage not established
  • Pre-surgery — discontinue at least 2 weeks prior (potential antiplatelet effect)

Malagasy Traditional Medicine

Full profile

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

Sea Mustard (Miyeok)

A traditional Korean Traditional Medicine food used for thyroid, bone health, postpartum recovery.

Preparation:

  • Add to soups, salads, or rice dishes.
  • Soak dried seaweed in water for 10–15 minutes before use.

Dosage:

  • 2–3 tbsp rehydrated daily

Korean Traditional Medicine

Full profile

Pumpkin Porridge (Hobakjuk)

A traditional Korean Traditional Medicine food used for digestive issues, eye health, immune support.

Preparation:

  • Eat steamed, roasted, stir-fried, or raw in salads.
  • Lightly cooking increases digestibility.

Dosage:

  • 1–2 cups cooked or raw daily

Korean Traditional 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
  • Safed Musli
  • Vidarikanda
  • Masha (Black Gram)
  • Amla (Indian Gooseberry)
  • Licorice Root (Yashtimadhu)

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
  • Peony
  • 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
  • White Peony (Bai Shao)
  • Chaenomeles (Mu Gua)
  • Goji Berry (Gou Qi Zi)
  • Schisandra (Wu Wei Zi)
  • Licorice (Gan Cao)
  • Cinnamon Bark (Rou Gui)

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
  • Java Ginseng (Ginseng Jawa)
  • Turmeric (Kunyit)
  • Ginger (Jahe)
  • Lemongrass (Sereh)
  • Nutmeg (Pala)
  • Cinnamon (Kayu Manis)

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

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
  • Safed Musli
  • Vidarikanda
  • Masha (Black Gram)
  • Turmeric
  • Amla (Indian Gooseberry)
  • Licorice Root (Yashtimadhu)

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

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

Safed Musli

Chlorophytum borivilianum

Traditionally used in Ayurveda for fatigue, libido, fertility.

Preparation:

  • Infusion: Steep 1–2 tsp of dried Safed Musli in freshly boiled water for 5–10 minutes, covered.
  • Strain and drink.

Dosage:

  • 1–3 cups daily

⚠️ Pregnancy & Breastfeeding: Avoid use during pregnancy or breastfeeding unless under direct supervision of a qualified healthcare provider.

Avoid if:

  • Pregnancy & breastfeeding — insufficient safety data; consult your doctor
  • Children under 12 — therapeutic dosage not established

Ayurveda

Full profile

Vidarikanda

Pueraria tuberosa

Traditionally used in Ayurveda for fatigue, hormonal imbalance, libido.

Preparation:

  • Infusion: Steep 1–2 tsp of dried Vidarikanda in freshly boiled water for 5–10 minutes, covered.
  • Strain and drink.

Dosage:

  • 1–3 cups daily

⚠️ Pregnancy & Breastfeeding: Avoid use during pregnancy or breastfeeding unless under direct supervision of a qualified healthcare provider.

Avoid if:

  • Pregnancy & breastfeeding — insufficient safety data; consult your doctor
  • Children under 12 — therapeutic dosage not established
  • Hormone-sensitive conditions (breast/ovarian cancer, endometriosis) — phytoestrogenic activity possible

Ayurveda

Full profile

Masha (Black Gram)

Vigna mungo

Traditionally used in Ayurveda for nerve support, fatigue, muscle recovery.

Preparation:

  • Infusion: Steep 1–2 tsp of dried Masha (Black Gram) in freshly boiled water for 5–10 minutes, covered.
  • Strain and drink.

Dosage:

  • 1–3 cups daily

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Avoid if:

  • Pregnancy & breastfeeding — insufficient safety data; consult your doctor
  • Children under 12 — therapeutic dosage not established

Ayurveda

Full profile

White Peony (Bai Shao)

Paeonia lactiflora

Traditionally used in Traditional Chinese Medicine for pain, menopause, anxiety.

Preparation:

  • Infusion: Steep 1–2 tsp of dried White Peony (Bai Shao) in freshly boiled water for 5–10 minutes, covered.
  • Strain and drink.

Dosage:

  • 1–3 cups daily

⚠️ Pregnancy & Breastfeeding: Avoid use during pregnancy or breastfeeding unless under direct supervision of a qualified healthcare provider.

Avoid if:

  • Pregnancy & breastfeeding — insufficient safety data; consult your doctor
  • Children under 12 — therapeutic dosage not established
  • Hormone-sensitive conditions (breast/ovarian cancer, endometriosis) — phytoestrogenic activity possible

Traditional Chinese Medicine

Full profile

Chaenomeles (Mu Gua)

Chaenomeles speciosa

Traditionally used in Traditional Chinese Medicine for arthritis, muscle recovery, edema.

Preparation:

  • Infusion: Steep 1–2 tsp of dried Chaenomeles (Mu Gua) in freshly boiled water for 5–10 minutes, covered.
  • Strain and drink.

Dosage:

  • 1–3 cups daily

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Avoid if:

  • Pregnancy & breastfeeding — insufficient safety data; consult your doctor
  • Children under 12 — therapeutic dosage not established
  • Significant kidney impairment — diuretic herbs may worsen renal function

Traditional Chinese Medicine

Full profile

Valerian (Garden)

Valeriana officinalis

Traditionally used in Western Herbalism for insomnia, anxiety, headache.

Preparation:

  • Infusion: Steep 1–2 tsp of dried Valerian (Garden) in freshly boiled water for 5–10 minutes, covered.
  • Strain and drink.

Dosage:

  • 1–3 cups daily

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Avoid if:

  • Pregnancy & breastfeeding — insufficient safety data; consult your doctor
  • Children under 12 — therapeutic dosage not established
  • CNS medications (benzodiazepines, SSRIs, MAOIs) — may potentiate sedative or serotonergic effects

Western Herbalism

Full profile

Arnica

Arnica montana

Traditionally used in Western Herbalism for pain, inflammation, muscle recovery.

Preparation:

  • Infusion: Steep 1–2 tsp of dried Arnica in freshly boiled water for 5–10 minutes, covered.
  • Strain and drink.

Dosage:

  • 1–3 cups daily

⚠️ Ragweed / Daisy Family Allergy: Arnica belongs to the Asteraceae (daisy) family. If you're allergic to ragweed, chrysanthemums, marigolds, or daisies, you may also react to this herb — start with a small amount.

Avoid if:

  • Pregnancy & breastfeeding — insufficient safety data; consult your doctor
  • Children under 12 — therapeutic dosage not established

Western Herbalism

Full profile

Black Haw

Viburnum prunifolium

Traditionally used in Western Herbalism for menopause, women's health, hormonal imbalance.

Preparation:

  • Infusion: Steep 1–2 tsp of dried Black Haw in freshly boiled water for 5–10 minutes, covered.
  • Strain and drink.

Dosage:

  • 1–3 cups daily

⚠️ Pregnancy & Breastfeeding: Avoid use during pregnancy or breastfeeding unless under direct supervision of a qualified healthcare provider.

Avoid if:

  • Pregnancy & breastfeeding — insufficient safety data; consult your doctor
  • Children under 12 — therapeutic dosage not established
  • Hormone-sensitive conditions (breast/ovarian cancer, endometriosis) — phytoestrogenic activity possible

Western Herbalism

Full profile
How to Make This

Safed Musli

Chlorophytum borivilianum

Traditionally used in Ayurveda for fatigue, libido, fertility.

Preparation:

  • Fill a jar with dried Safed Musli and cover with 40–60% alcohol.
  • Seal and steep for 4–6 weeks, shaking daily.
  • Strain and store in a dark dropper bottle.

Dosage:

  • 20–40 drops in water, 2–3× daily

⚠️ Pregnancy & Breastfeeding: Avoid use during pregnancy or breastfeeding unless under direct supervision of a qualified healthcare provider.

Avoid if:

  • Pregnancy & breastfeeding — insufficient safety data; consult your doctor
  • Children under 12 — therapeutic dosage not established

Ayurveda

Vidarikanda

Pueraria tuberosa

Traditionally used in Ayurveda for fatigue, hormonal imbalance, libido.

Preparation:

  • Fill a jar with dried Vidarikanda and cover with 40–60% alcohol.
  • Seal and steep for 4–6 weeks, shaking daily.
  • Strain and store in a dark dropper bottle.

Dosage:

  • 20–40 drops in water, 2–3× daily

⚠️ Pregnancy & Breastfeeding: Avoid use during pregnancy or breastfeeding unless under direct supervision of a qualified healthcare provider.

Avoid if:

  • Pregnancy & breastfeeding — insufficient safety data; consult your doctor
  • Children under 12 — therapeutic dosage not established
  • Hormone-sensitive conditions (breast/ovarian cancer, endometriosis) — phytoestrogenic activity possible

Ayurveda

Masha (Black Gram)

Vigna mungo

Traditionally used in Ayurveda for nerve support, fatigue, muscle recovery.

Preparation:

  • Fill a jar with dried Masha (Black Gram) and cover with 40–60% alcohol.
  • Seal and steep for 4–6 weeks, shaking daily.
  • Strain and store in a dark dropper bottle.

Dosage:

  • 20–40 drops in water, 2–3× daily

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Avoid if:

  • Pregnancy & breastfeeding — insufficient safety data; consult your doctor
  • Children under 12 — therapeutic dosage not established

Ayurveda

White Peony (Bai Shao)

Paeonia lactiflora

Traditionally used in Traditional Chinese Medicine for pain, menopause, anxiety.

Preparation:

  • Fill a jar with dried White Peony (Bai Shao) and cover with 40–60% alcohol.
  • Seal and steep for 4–6 weeks, shaking daily.
  • Strain and store in a dark dropper bottle.

Dosage:

  • 20–40 drops in water, 2–3× daily

⚠️ Pregnancy & Breastfeeding: Avoid use during pregnancy or breastfeeding unless under direct supervision of a qualified healthcare provider.

Avoid if:

  • Pregnancy & breastfeeding — insufficient safety data; consult your doctor
  • Children under 12 — therapeutic dosage not established
  • Hormone-sensitive conditions (breast/ovarian cancer, endometriosis) — phytoestrogenic activity possible

Traditional Chinese Medicine

Chaenomeles (Mu Gua)

Chaenomeles speciosa

Traditionally used in Traditional Chinese Medicine for arthritis, muscle recovery, edema.

Preparation:

  • Fill a jar with dried Chaenomeles (Mu Gua) and cover with 40–60% alcohol.
  • Seal and steep for 4–6 weeks, shaking daily.
  • Strain and store in a dark dropper bottle.

Dosage:

  • 20–40 drops in water, 2–3× daily

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Avoid if:

  • Pregnancy & breastfeeding — insufficient safety data; consult your doctor
  • Children under 12 — therapeutic dosage not established
  • Significant kidney impairment — diuretic herbs may worsen renal function

Traditional Chinese Medicine

Cramp Bark

Viburnum opulus

Traditionally used in Western Herbalism for menopause, muscle recovery, anxiety.

Preparation:

  • Fill a jar with dried Cramp Bark and cover with 40–60% alcohol.
  • Seal and steep for 4–6 weeks, shaking daily.
  • Strain and store in a dark dropper bottle.

Dosage:

  • 20–40 drops in water, 2–3× daily

⚠️ Pregnancy & Breastfeeding: Avoid use during pregnancy or breastfeeding unless under direct supervision of a qualified healthcare provider.

Avoid if:

  • Pregnancy & breastfeeding — insufficient safety data; consult your doctor
  • Children under 12 — therapeutic dosage not established
  • Pre-surgery — discontinue at least 2 weeks prior (potential antiplatelet effect)

Western Herbalism

Valerian (Garden)

Valeriana officinalis

Traditionally used in Western Herbalism for insomnia, anxiety, headache.

Preparation:

  • Fill a jar with dried Valerian (Garden) and cover with 40–60% alcohol.
  • Seal and steep for 4–6 weeks, shaking daily.
  • Strain and store in a dark dropper bottle.

Dosage:

  • 20–40 drops in water, 2–3× daily

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Avoid if:

  • Pregnancy & breastfeeding — insufficient safety data; consult your doctor
  • Children under 12 — therapeutic dosage not established
  • CNS medications (benzodiazepines, SSRIs, MAOIs) — may potentiate sedative or serotonergic effects

Western Herbalism

Arnica

Arnica montana

Traditionally used in Western Herbalism for pain, inflammation, muscle recovery.

Preparation:

  • Fill a jar with dried Arnica and cover with 40–60% alcohol.
  • Seal and steep for 4–6 weeks, shaking daily.
  • Strain and store in a dark dropper bottle.

Dosage:

  • 20–40 drops in water, 2–3× daily

⚠️ Ragweed / Daisy Family Allergy: Arnica belongs to the Asteraceae (daisy) family. If you're allergic to ragweed, chrysanthemums, marigolds, or daisies, you may also react to this herb — start with a small amount.

Avoid if:

  • Pregnancy & breastfeeding — insufficient safety data; consult your doctor
  • Children under 12 — therapeutic dosage not established

Western Herbalism

Black Haw

Viburnum prunifolium

Traditionally used in Western Herbalism for menopause, women's health, hormonal imbalance.

Preparation:

  • Fill a jar with dried Black Haw and cover with 40–60% alcohol.
  • Seal and steep for 4–6 weeks, shaking daily.
  • Strain and store in a dark dropper bottle.

Dosage:

  • 20–40 drops in water, 2–3× daily

⚠️ Pregnancy & Breastfeeding: Avoid use during pregnancy or breastfeeding unless under direct supervision of a qualified healthcare provider.

Avoid if:

  • Pregnancy & breastfeeding — insufficient safety data; consult your doctor
  • Children under 12 — therapeutic dosage not established
  • Hormone-sensitive conditions (breast/ovarian cancer, endometriosis) — phytoestrogenic activity possible

Western Herbalism

American Cranberry Bush

Viburnum opulus var. americanum

Traditionally used in Indigenous / Native American for menstrual cramps, muscle recovery, pain.

Preparation:

  • Fill a jar with dried American Cranberry Bush and cover with 40–60% alcohol.
  • Seal and steep for 4–6 weeks, shaking daily.
  • Strain and store in a dark dropper bottle.

Dosage:

  • 20–40 drops in water, 2–3× daily

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Avoid if:

  • Pregnancy & breastfeeding — insufficient safety data; consult your doctor
  • Children under 12 — therapeutic dosage not established
  • Hormone-sensitive conditions (breast/ovarian cancer, endometriosis) — phytoestrogenic activity possible

Indigenous / Native American

Bunchberry

Cornus canadensis

Traditionally used in Indigenous / Native American for fever, headache, paralysis recovery.

Preparation:

  • Fill a jar with dried Bunchberry and cover with 40–60% alcohol.
  • Seal and steep for 4–6 weeks, shaking daily.
  • Strain and store in a dark dropper bottle.

Dosage:

  • 20–40 drops in water, 2–3× daily

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Avoid if:

  • Pregnancy & breastfeeding — insufficient safety data; consult your doctor
  • Children under 12 — therapeutic dosage not established

Indigenous / Native American

Heartleaf Arnica

Arnica cordifolia

Traditionally used in Indigenous / Native American for pain, inflammation, muscle recovery.

Preparation:

  • Fill a jar with dried Heartleaf Arnica and cover with 40–60% alcohol.
  • Seal and steep for 4–6 weeks, shaking daily.
  • Strain and store in a dark dropper bottle.

Dosage:

  • 20–40 drops in water, 2–3× daily

⚠️ Ragweed / Daisy Family Allergy: Heartleaf Arnica belongs to the Asteraceae (daisy) family. If you're allergic to ragweed, chrysanthemums, marigolds, or daisies, you may also react to this herb — start with a small amount.

Avoid if:

  • Pregnancy & breastfeeding — insufficient safety data; consult your doctor
  • Children under 12 — therapeutic dosage not established

Indigenous / Native American

Peony

Paeonia officinalis

Traditionally used in Mediterranean for pain, menstrual issues, anxiety.

Preparation:

  • Fill a jar with dried Peony and cover with 40–60% alcohol.
  • Seal and steep for 4–6 weeks, shaking daily.
  • Strain and store in a dark dropper bottle.

Dosage:

  • 20–40 drops in water, 2–3× daily

⚠️ Pregnancy & Breastfeeding: Avoid use during pregnancy or breastfeeding unless under direct supervision of a qualified healthcare provider.

Avoid if:

  • Pregnancy — may stimulate uterine contractions (avoid entirely)
  • Children under 12 — therapeutic dosage not established
  • CNS medications (benzodiazepines, SSRIs, MAOIs) — may potentiate sedative or serotonergic effects

Mediterranean

Peony (Shakuyaku)

Paeonia lactiflora

Traditionally used in Kampo / Japanese Medicine for pain, menopause, anxiety.

Preparation:

  • Fill a jar with dried Peony (Shakuyaku) and cover with 40–60% alcohol.
  • Seal and steep for 4–6 weeks, shaking daily.
  • Strain and store in a dark dropper bottle.

Dosage:

  • 20–40 drops in water, 2–3× daily

⚠️ Pregnancy & Breastfeeding: Avoid use during pregnancy or breastfeeding unless under direct supervision of a qualified healthcare provider.

Avoid if:

  • Pregnancy & breastfeeding — insufficient safety data; consult your doctor
  • Children under 12 — therapeutic dosage not established
  • Hormone-sensitive conditions (breast/ovarian cancer, endometriosis) — phytoestrogenic activity possible

Kampo / Japanese Medicine

Chaenomeles (Mokka)

Chaenomeles japonica

Traditionally used in Kampo / Japanese Medicine for arthritis, muscle recovery, edema.

Preparation:

  • Fill a jar with dried Chaenomeles (Mokka) and cover with 40–60% alcohol.
  • Seal and steep for 4–6 weeks, shaking daily.
  • Strain and store in a dark dropper bottle.

Dosage:

  • 20–40 drops in water, 2–3× daily

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Avoid if:

  • Pregnancy & breastfeeding — insufficient safety data; consult your doctor
  • Children under 12 — therapeutic dosage not established
  • Significant kidney impairment — diuretic herbs may worsen renal function

Kampo / Japanese Medicine

Peony Root (Baeksak)

Paeonia lactiflora

Traditionally used in Korean Traditional Medicine for pain, menopause, anxiety.

Preparation:

  • Fill a jar with dried Peony Root (Baeksak) and cover with 40–60% alcohol.
  • Seal and steep for 4–6 weeks, shaking daily.
  • Strain and store in a dark dropper bottle.

Dosage:

  • 20–40 drops in water, 2–3× daily

⚠️ Pregnancy & Breastfeeding: Avoid use during pregnancy or breastfeeding unless under direct supervision of a qualified healthcare provider.

Avoid if:

  • Pregnancy & breastfeeding — insufficient safety data; consult your doctor
  • Children under 12 — therapeutic dosage not established
  • Hormone-sensitive conditions (breast/ovarian cancer, endometriosis) — phytoestrogenic activity possible

Korean Traditional Medicine

Chaenomeles (Morumokwa)

Chaenomeles sinensis

Traditionally used in Korean Traditional Medicine for arthritis, muscle recovery, edema.

Preparation:

  • Fill a jar with dried Chaenomeles (Morumokwa) and cover with 40–60% alcohol.
  • Seal and steep for 4–6 weeks, shaking daily.
  • Strain and store in a dark dropper bottle.

Dosage:

  • 20–40 drops in water, 2–3× daily

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Avoid if:

  • Pregnancy & breastfeeding — insufficient safety data; consult your doctor
  • Children under 12 — therapeutic dosage not established
  • Significant kidney impairment — diuretic herbs may worsen renal function

Korean Traditional Medicine

Dactylorhiza (Dbang Lag)

Dactylorhiza hatagirea

Traditionally used in Tibetan Medicine for fatigue, libido, muscle recovery.

Preparation:

  • Fill a jar with dried Dactylorhiza (Dbang Lag) and cover with 40–60% alcohol.
  • Seal and steep for 4–6 weeks, shaking daily.
  • Strain and store in a dark dropper bottle.

Dosage:

  • 20–40 drops in water, 2–3× daily

⚠️ Pregnancy & Breastfeeding: Avoid use during pregnancy or breastfeeding unless under direct supervision of a qualified healthcare provider.

Avoid if:

  • Pregnancy & breastfeeding — insufficient safety data; consult your doctor
  • Children under 12 — therapeutic dosage not established
  • Autoimmune conditions (lupus, MS, RA) — may overstimulate immune response

Tibetan Medicine

Plai

Zingiber cassumunar

Traditionally used in Thai Traditional Medicine for arthritis, inflammation, muscle recovery.

Preparation:

  • Fill a jar with dried Plai and cover with 40–60% alcohol.
  • Seal and steep for 4–6 weeks, shaking daily.
  • Strain and store in a dark dropper bottle.

Dosage:

  • 20–40 drops in water, 2–3× daily

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Avoid if:

  • Pregnancy & breastfeeding — insufficient safety data; consult your doctor
  • Children under 12 — therapeutic dosage not established

Thai Traditional Medicine

Cassumunar (Phlai)

Zingiber cassumunar

Traditionally used in Thai Traditional Medicine for pain, arthritis, muscle recovery.

Preparation:

  • Fill a jar with dried Cassumunar (Phlai) and cover with 40–60% alcohol.
  • Seal and steep for 4–6 weeks, shaking daily.
  • Strain and store in a dark dropper bottle.

Dosage:

  • 20–40 drops in water, 2–3× daily

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Avoid if:

  • Pregnancy & breastfeeding — insufficient safety data; consult your doctor
  • Children under 12 — therapeutic dosage not established

Thai Traditional 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

Raw Papaya Enzyme Juice

A traditional Siddha juice blend used for digestive issues, constipation, dengue recovery.

Preparation:

  • Blend or cold-press: Raw green papaya + Lemon + Ginger + Honey + Water.
  • Strain if desired and serve fresh.
  • Best consumed within 30 minutes of preparation for maximum nutrient retention.

Dosage:

  • 4–8 oz (120–240 ml) daily.
  • Best taken in the morning on an empty stomach, or 30 minutes before a meal.

Siddha

Full profile
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

Western Herbalism

A living tradition rooted in ancient Greek and Roman medicine, refined over centuries into modern phytotherapy.

Western Herbalism addresses recovery using traditional herbs, dietary adjustments, and lifestyle practices specific to its healing philosophy.

Ayurveda

One of the world's oldest healing systems, balancing mind, body, and spirit through herbs, diet, and lifestyle.

Ayurveda addresses recovery using traditional herbs, dietary adjustments, and lifestyle practices specific to its healing philosophy.

Indigenous / Native American

Sacred plant knowledge passed across generations by hundreds of tribes, honoring the deep relationship between land and healing.

Indigenous / Native American addresses recovery using traditional herbs, dietary adjustments, and lifestyle practices specific to its healing philosophy.

Traditional Chinese Medicine

A 3,000-year-old system built on qi, yin-yang balance, and the five elements, using herbs, acupuncture, and movement.

Traditional Chinese Medicine addresses recovery using traditional herbs, dietary adjustments, and lifestyle practices specific to its healing philosophy.

Kampo / Japanese Medicine

Japan's adaptation of TCM, refined for over 1,500 years into precise herbal formulas integrated with modern medicine.

Kampo / Japanese Medicine addresses recovery using traditional herbs, dietary adjustments, and lifestyle practices specific to its healing philosophy.

Korean Traditional Medicine

Hanbang medicine uniquely developed Korean formulations emphasizing constitutional medicine and the four body types.

Korean Traditional Medicine addresses recovery using traditional herbs, dietary adjustments, and lifestyle practices specific to its healing philosophy.

Thai Traditional Medicine

A system rooted in Buddhist principles, blending herbal medicine, massage, and spiritual healing practices.

Thai Traditional Medicine addresses recovery using traditional herbs, dietary adjustments, and lifestyle practices specific to its healing philosophy.

Amazonian Plant Medicine

Ancient shamanic traditions from the Amazon basin holding thousands of years of rainforest plant knowledge.

Amazonian Plant Medicine addresses recovery using traditional herbs, dietary adjustments, and lifestyle practices specific to its healing philosophy.

Yoruba & West African Medicine

Yoruba Ifa medicine and broader West African traditions unite plants, divination, and spiritual healing — with bitter leaf, African basil, and moringa at the core.

Yoruba & West African Medicine addresses recovery using traditional herbs, dietary adjustments, and lifestyle practices specific to its healing philosophy.

Mediterranean

Ancient Greek, Roman, and Arab traditions blended into a culinary and medicinal heritage still widely practiced today.

Mediterranean addresses recovery using traditional herbs, dietary adjustments, and lifestyle practices specific to its healing philosophy.

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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