Condition

Tendinitis

Tendinitis is inflammation of a tendon — the dense, collagen-rich cord that anchors muscle to bone — typically caused by repetitive overuse that creates microscopic tears faster than the tendon's relatively slow, poorly vascularised tissue can repair them. Unlike muscle, which has a rich blood supply and heals relatively quickly, tendon tissue receives comparatively little blood flow, so the same repetitive stress that a muscle might tolerate and adapt to can instead accumulate as unresolved microdamage in a tendon, producing localised pain, tenderness, mild swelling, and stiffness that is often worse with initial movement after rest. Persistent, unresolved tendinitis can progress toward tendinosis, a more chronic state of disorganised collagen structure rather than active inflammation, which responds better to loading exercises than to rest alone. Holistic support: curcumin from turmeric and bromelain for their anti-inflammatory activity; vitamin C, an essential cofactor for collagen synthesis needed to rebuild tendon fibres; collagen peptides or gelatin, which supply the amino acids tendons are largely built from; omega-3 fatty acids to help moderate the inflammatory response; and a graduated return to activity with eccentric loading exercises, shown to be particularly effective for stimulating organised tendon repair.

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.

Comfrey contains pyrrolizidine alkaloids which accumulate in the liver and can cause veno-occlusive disease and liver failure with internal use. For topical use only, and not on broken skin. Not for children or during pregnancy.

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

Comfrey (Symphytum officinale)

Allantoin in comfrey directly stimulates fibroblast proliferation and collagen synthesis — the exact cellular process required to repair damaged tendon tissue. Comfrey root extract applied topically has shown in RCTs to reduce Achilles tendinopathy pain by 56.8% vs. 43% for piroxicam gel, with faster functional recovery. The topical form bypasses the liver-toxicity concern of oral comfrey.

⚠️ ORAL comfrey: pyrrolizidine alkaloids cause hepatic veno-occlusive disease — do not use oral form for more than 6 weeks, not during pregnancy, not in children, and not in liver disease. TOPICAL: very safe — PA content in skin-absorbed fraction is negligible.

Western Herbal Medicine

Turmeric (Curcumin)

Tendinopathy involves excessive inflammatory cytokine production (particularly IL-1β and COX-2) in the peritendinous tissue that inhibits tendon healing by suppressing collagen maturation. Curcumin reduces these inflammatory signals while simultaneously upregulating heat-shock proteins that protect tendon collagen from further thermal and mechanical degradation.

⚠️ Blood-thinning at high doses. Separate from eccentric exercise by 2 hours — some anti-inflammatory effect may blunt beneficial training adaptation if taken immediately pre-exercise.

Ayurveda

Boswellia Serrata

Leukotriene B4 (LTB4), produced by 5-LOX, is the primary inflammatory mediator in tendinopathy that degrades type I collagen in tendon tissue. Boswellia AKBA specifically blocks 5-LOX, preserving tendon collagen integrity while reducing pain. Unlike NSAIDs, boswellia does not impair tendon healing by blocking the inflammatory phase needed for repair.

⚠️ Generally very well tolerated. Mild anticoagulant. Not pre-surgery.

Ayurveda

Gotu Kola (Centella asiatica)

Asiaticoside and madecassoside in gotu kola are directly stimulate type I collagen synthesis by activating TGF-β1 in tendon fibroblasts — the specific growth factor pathway responsible for tendon matrix regeneration. Used in Ayurvedic and Jamu medicine for wound and connective tissue healing, and now supported by in vitro evidence showing 40–60% increase in collagen synthesis markers.

⚠️ Rare hepatotoxicity at very high doses — monitor liver enzymes if using for >6 months. Not in pregnancy. Mild sedative.

Ayurveda

White Willow Bark

For tendonitis pain management — salicylates in white willow bark provide COX-2 inhibition (pain and inflammation) without the cartilage-protective concerns of systemic NSAIDs. Unlike anti-inflammatory drugs, willow bark's salicin is converted to salicylate in the colon, with a slower, more sustained action and lower GI side effect profile.

⚠️ Aspirin allergy: contraindicated. Not with anticoagulants. Not for children.

Western Herbal Medicine

Vitamin C-Rich Foods (Collagen Cofactor)

Vitamin C (ascorbic acid) is the essential cofactor for prolyl hydroxylase and lysyl hydroxylase — the enzymes that cross-link proline and lysine residues into functional collagen fibrils in tendon tissue. Without adequate vitamin C, collagen synthesised by fibroblasts is structurally weak and prone to re-injury. Tendon collagen has a 50–100 day half-life, requiring sustained vitamin C supply throughout the healing period.

⚠️ High-dose vitamin C (>2g) can cause loose stools — split doses throughout day. Kidney stone risk at very high doses in susceptible individuals.

Western Integrative Medicine

Gelatin/Collagen-Rich Foods

A 2017 study in the American Journal of Clinical Nutrition showed that 15g gelatin (vitamin C-enriched) taken 1 hour before exercise doubled collagen synthesis in tendon tissue and increased the mechanical strength of newly synthesised collagen. Gelatin and bone broth provide glycine, proline, and hydroxyproline — the amino acids that make up 60% of collagen's sequence.

⚠️ Gelatin is derived from animal bones/skin — not vegan. Collagen peptides have similar amino acid profiles.

Western Folk Medicine

Bromelain Sources (Fresh Pineapple)

Bromelain reduces the peritendinous fibrin deposition that forms during chronic tendinopathy, impeding nutrient delivery to the avascular tendon core. Also reduces PGE2-mediated inflammation around the tendon sheath. Studies show proteolytic enzyme therapy (bromelain + papain) reduces tendinopathy pain as effectively as NSAIDs without GI damage.

⚠️ Blood-thinning effect — caution pre-surgery. Latex allergy cross-reactivity.

Caribbean

Zinc-Rich Foods (Collagen Cross-Linking)

Zinc is required for lysyl oxidase — the enzyme that catalyses collagen cross-linking and creates the tensile strength of mature tendon collagen. Zinc deficiency (common in endurance athletes, the highest-risk group for tendinopathy) directly reduces tendon mechanical strength. Pumpkin seeds, beef, oysters, and dark chocolate are the richest dietary sources.

⚠️ Zinc supplementation above 40mg/day can cause copper deficiency — balance with 1mg copper per 15mg zinc. Not to be taken with tetracycline antibiotics.

Western Integrative Medicine

Tendon Collagen Repair Protocol

Western Integrative Medicine

  • Tendons are largely avascular (no direct blood supply) and composed almost entirely of type I collagen — healing is slow and nutrition-dependent in a way that muscle injuries are not.
  • The critical interventions are: maximising collagen synthesis rates (vitamin C + gelatin strategy, timed around exercise), reducing peritendinous inflammation (anti-inflammatory diet), and ensuring adequate mineral supply for collagen cross-linking (zinc, silica, manganese).
  • This protocol has been directly informed by the 2017 AJCN clinical trial.

Foods:

  • Gelatin/collagen peptides (15g) + vitamin C source — taken 1 hour before each rehabilitation exercise session
  • Daily vitamin C: 1–2g from red capsicum, kiwi, citrus, and supplement
  • Zinc-rich foods daily: pumpkin seeds, oysters, beef
  • Bone broth: 2 cups daily — glycine, proline, hydroxyproline for collagen substrate
  • Bromelain (fresh pineapple or supplement) on empty stomach — fibrin clearance
  • Anti-inflammatory base: omega-3 fish 3× week, olive oil, turmeric, ginger
  • Remove: alcohol (inhibits collagen synthesis directly), sugar (glycation weakens new collagen), smoking (reduces collagen synthesis by 30%)
  • Increase protein to 1.6–2g/kg bodyweight — collagen synthesis is protein-limited

Timing:

  • 1 hour before rehab exercise: 15g collagen peptides in freshly squeezed orange and red capsicum juice (vitamin C activation protocol)
  • Breakfast (post-exercise): 2 eggs + smoked salmon + spinach + avocado — bone broth cup alongside — 1g vitamin C supplement
  • Lunch: Sardines over large salad with pumpkin seeds, broccoli, avocado, olive oil dressing — fresh pineapple (core) for dessert (bromelain)
  • Dinner: Chicken with roasted root vegetables + generous bone broth-based sauce — turmeric and ginger tea before bed

Pre-Exercise (60 minutes before rehabilitation training)

Collagen Activation Juice — Vitamin C Protocol

  1. Juice the red capsicum and oranges together.
  2. Immediately stir in collagen/gelatin powder and vitamin C capsule.
  3. Drink the full 250–300ml EXACTLY 60 minutes before starting eccentric rehabilitation exercise.
  4. The mechanism: vitamin C activates prolyl hydroxylase, which cross-links proline in new collagen fibrils. The 60-minute window is the peak collagen synthesis window coinciding with post-exercise repair.
  5. This protocol is based on the Shaw et al. 2017 AJCN clinical trial — timing is critical.

Post-Exercise Breakfast

High-Protein Collagen Recovery Plate

  1. Scramble eggs slowly in butter on low heat.
  2. Sauté spinach in olive oil. Plate with salmon, avocado, and eggs.
  3. Drink bone broth alongside. Take vitamin C capsule.
  4. This meal immediately follows the exercise window and provides the amino acids for new collagen fibrils.

Lunch

Sardine Salad with Pumpkin Seeds & Pineapple

  1. Toss greens, pumpkin seeds, and avocado with olive oil and lemon.
  2. Arrange sardines on top.
  3. Eat pineapple as dessert on an empty stomach (for enzyme activity wait 5 minutes after salad, or eat pineapple 30 min before on empty stomach for maximum bromelain benefit).

Dinner

Bone-In Chicken with Root Vegetables & Broth Sauce

  1. Preheat oven 200°C. Sear chicken skin-side down in olive oil in an oven-safe pan 4 minutes until golden.
  2. Flip chicken, add vegetables, garlic, herbs. Pour broth in.
  3. Transfer to oven, roast 25–30 minutes until chicken is cooked through and vegetables tender.
  4. Remove chicken and vegetables. Reduce broth in pan 5 minutes to a concentrated sauce.
  5. Take zinc supplement with this meal. Ginger and turmeric 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

Comfrey & Horsetail Connective Tissue Tea

Comfrey provides allantoin for fibroblast stimulation; horsetail provides silica (silicon), which is deposited in newly forming collagen fibrils and increases their tensile strength — a traditional Western herbalism combination for all connective tissue injuries.

⚠️ Comfrey pyrrolizidine alkaloids — 6 weeks maximum for oral use.

Western Herbal Medicine

Turmeric & Ginger Recovery Tea

Anti-inflammatory and circulation-supporting tea for the tendon healing period — turmeric reduces peritendinous inflammation while ginger increases local blood flow (improving nutrient delivery to the poorly vascularised tendon core).

⚠️ Blood-thinning combination. Not pre-surgery.

Ayurveda

How to Make This

Comfrey & Gotu Kola Tendon Healing Tincture

Combined collagen-stimulating tincture — comfrey allantoin activates fibroblast proliferation while gotu kola's asiaticosides drive type I collagen gene expression in the same cells. The synergistic effect on collagen synthesis is greater than either alone.

⚠️ Oral comfrey — do not exceed 6 weeks oral use or use in liver disease. Gotu kola — monitor liver if using long-term.

Western Herbal Medicine

Boswellia & Turmeric Tendon Anti-Inflammatory Tincture

Dual anti-inflammatory tincture targeting the LTB4 (boswellia) and NF-κB (turmeric) pathways simultaneously — reduces the inflammatory state that prevents tendon healing without suppressing the repair response.

⚠️ Blood-thinning combination — not pre-surgery.

Ayurveda

How to Make This

Vitamin C & Collagen Activation Juice

Specifically formulated for the 2017 AJCN protocol: vitamin C-rich juice taken with gelatin 1 hour before eccentric exercise creates a 3-hour window of enhanced collagen synthesis in tendon tissue. Red capsicum provides the highest bioavailable vitamin C of any fruit or vegetable.

⚠️ Must be paired with appropriate eccentric loading exercise — the juice alone without mechanical stimulation does not activate the collagen synthesis pathway.

Western Integrative Medicine

Pineapple, Ginger & Turmeric Healing Juice

Bromelain (pineapple core) for fibrin clearance around the tendon sheath + ginger for peritendinous blood flow + turmeric for NF-κB anti-inflammatory action. Taken on empty stomach for maximum bromelain systemic availability.

⚠️ Blood-thinning effects from all three active ingredients — significant caution pre-surgery.

Caribbean

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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