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Scoliosis Posture Support

Magnesium, vitamin D & anti-spasm support for spinal health

moderateBones & Muscles8–17 years

Safety notice — MEDIUM

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.

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.

Turmeric

Potent anti-inflammatory spice used across healing traditions.

Preparation:

  • Add 1 tsp to warm milk, soups, or rice.
  • Combine with black pepper to enhance absorption.

Dosage:

  • 1 tsp daily with meals

Ayurveda

Full profile

Fatty Fish (Salmon, Sardines)

Rich in omega-3 fatty acids that directly reduce systemic inflammation.

Preparation:

  • Grill, bake or steam.
  • Avoid frying.
  • Aim for wild-caught varieties.

Dosage:

  • 2–3 servings per week

Mediterranean

Ginger

Warming herb that reduces joint inflammation and pain.

Preparation:

  • Fresh grated in cooking, or as a tea.
  • Add to stir-fries, soups, and smoothies.

Dosage:

  • 1–2 tsp fresh daily

Traditional Chinese Medicine

Full profile

Tart Cherries

Natural source of anthocyanins and melatonin with anti-inflammatory action.

Preparation:

  • Eat fresh, or drink 8 oz of unsweetened tart cherry juice daily.

Dosage:

  • 1 cup or 8 oz juice daily

Western Herbalism

Leafy Greens (Spinach, Kale)

High in vitamin K, folate, and antioxidants that reduce inflammation markers.

Preparation:

  • Eat raw in salads or lightly sautéed in olive oil with garlic.

Dosage:

  • 2+ cups daily

Mediterranean

Walnuts

Highest plant-based omega-3 content, supporting joint and cardiovascular health.

Preparation:

  • Eat raw or soaked overnight.
  • Avoid roasted in oil.

Dosage:

  • 1 oz (handful) daily

Unani/Islamic Medicine

Full profile

Extra Virgin Olive Oil

Oleocanthal acts as a natural COX inhibitor similar to ibuprofen.

Preparation:

  • Use as a drizzle over cooked food or in salad dressings.
  • Do not heat above smoking point.

Dosage:

  • 2–3 tbsp daily

Mediterranean

Berries (Blueberry, Strawberry)

Dense source of polyphenols and vitamin C that combat oxidative inflammation.

Preparation:

  • Eat fresh or frozen.
  • Add to smoothies, oatmeal, or yogurt.

Dosage:

  • ½–1 cup daily

Western Herbalism

Ayurvedic Anti-Inflammatory Diet

Ayurveda

  • Ayurveda targets inflammation by reducing 'Ama' (toxins) and pacifying excess Pitta (fire) dosha through cooling, easily digestible foods, golden spices, and a rhythmic eating schedule.

Foods:

  • Turmeric
  • Ghee
  • Basmati rice
  • Mung beans
  • Amla (Indian gooseberry)
  • Ginger
  • Bitter melon
  • Coriander
  • Moringa leaves
  • Pomegranate
  • Licorice Root (Yashtimadhu)
  • Pippali (Long Pepper)
  • Cardamom

Timing:

  • Breakfast: Warm stewed pear with cardamom and ghee on kitchari (mung bean & rice porridge)
  • Lunch: Mung dal soup with turmeric, cumin, and coriander, served with basmati rice and steamed greens
  • Dinner: Light vegetable kitchari with ghee, fresh ginger, and lime — easy to digest

Mediterranean Anti-Inflammatory Diet

Mediterranean

  • The Mediterranean diet is the most researched anti-inflammatory dietary pattern, centred on olive oil, colourful vegetables, fatty fish, and moderate red wine, with minimal processed food.

Foods:

  • Extra virgin olive oil
  • Wild salmon
  • Tomatoes
  • Leafy greens
  • Walnuts
  • Blueberries
  • Garlic
  • Rosemary
  • Thyme
  • Artichoke
  • Olive Leaf
  • Fennel
  • Lemon Balm
  • Saffron
  • Pomegranate

Timing:

  • Breakfast: Greek yogurt with walnuts, berries, and raw honey drizzled with olive oil
  • Lunch: Greek salad with olives, feta, cucumber, tomato, olive oil and lemon over grilled sardines
  • Dinner: Baked salmon with roasted vegetables in olive oil, garlic, and lemon — served with wild rice

TCM Anti-Inflammatory Protocol

Traditional Chinese Medicine

  • TCM reduces 'Heat' and 'Dampness' (root causes of chronic inflammation) through cooling foods, bitter greens, and foods that move stagnant Qi, avoiding processed and greasy foods.

Foods:

  • Bitter melon
  • Mung beans
  • Lotus root
  • White wood ear mushroom
  • Barley
  • Job's tears
  • Chrysanthemum flowers
  • Goji berries
  • Goji Berry (Gou Qi Zi)
  • Schisandra (Wu Wei Zi)
  • Licorice (Gan Cao)
  • Cinnamon Bark (Rou Gui)
  • Lotus Seed (Lian Zi)
  • Mulberry Leaf (Sang Ye)

Timing:

  • Breakfast: Congee (rice porridge) with goji berries, dates, and sesame seeds
  • Lunch: Stir-fry with bitter melon, tofu, lotus root, and garlic in minimal oil
  • Dinner: Barley and vegetable soup with shiitake mushrooms, ginger, and astragalus root

Jamu Anti-Inflammatory Tradition

Jamu

  • Indonesian Jamu healing uses fresh roots, barks, and spices blended into tonics and incorporated into daily meals to reduce inflammation, support joints, and restore balance.

Foods:

  • Turmeric root
  • Ginger
  • Galangal
  • Lemongrass
  • Tamarind
  • Coconut milk
  • Papaya leaf
  • Bitter melon
  • Moringa
  • Pandan leaf
  • Turmeric (Kunyit)
  • Ginger (Jahe)
  • Lemongrass (Sereh)
  • Nutmeg (Pala)
  • Cinnamon (Kayu Manis)
  • Javanese Turmeric (Temulawak)

Timing:

  • Breakfast: Warm jamu tonic (turmeric, ginger, tamarind, honey) with steamed rice and tempeh
  • Lunch: Sayur bening (clear vegetable broth) with moringa leaves, young jackfruit, and corn
  • Dinner: Steamed fish in banana leaf with galangal, lemongrass, turmeric, and chili — served with rice

African Anti-Inflammatory Healing Diet

African Traditional Medicine

  • West and Central African traditional medicine uses bitter leaves, roots, and tropical fruits rich in anti-inflammatory compounds that have supported joint health for centuries.

Foods:

  • Bitter leaf (Vernonia)
  • Moringa
  • African ginger
  • Grains of paradise
  • Baobab fruit
  • Shea butter
  • Tiger nuts
  • Turmeric
  • Sorrel (hibiscus)
  • Plantain
  • Hibiscus (Zobo)
  • Aloe Vera
  • Griffonia Seed
  • Kola Nut

Timing:

  • Breakfast: Fermented teff porridge (injera-style) with bitter leaf soup and warm herbal tonic
  • Lunch: Moringa leaf stew with root vegetables, African ginger, and grains of paradise over millet
  • Dinner: Slow-cooked plantain and vegetable soup with bitter leaf, palm oil, and root vegetables

Siddha Anti-Vata Diet

Siddha Medicine

  • Siddha medicine from South India uses specific tastes and thermal properties of foods to balance Vata (air) and reduce inflammatory conditions of the joints and tissues.

Foods:

  • Drumstick (Moringa pods)
  • Neem flowers
  • Turmeric
  • Sesame seeds
  • Castor oil (cooking)
  • Black gram
  • Curry leaves
  • Gingelly oil
  • Long pepper
  • Dry ginger
  • Turmeric (Manjal)
  • Pepper (Milagu)
  • Ginger (Inji)
  • Cardamom (Elakkai)
  • Cinnamon (Pattai)
  • Long Pepper (Thippili)

Timing:

  • Breakfast: Rice kanji (congee) with sesame seeds, curry leaves, and a small amount of gingelly oil
  • Lunch: Drumstick sambar with lentils, turmeric, curry leaves, and tamarind over red rice
  • Dinner: Steamed idli with coconut chutney and a cup of rasam (pepper broth) with dry ginger and black pepper
How to Make This

Turmeric Golden Milk Tea

Anti-inflammatory blend targeting joint pain and systemic inflammation.

Preparation:

  • Simmer 1 tsp turmeric, ¼ tsp ginger, pinch black pepper, ¼ tsp cinnamon in 2 cups milk (dairy or plant) for 5 min.
  • Sweeten with honey.

Dosage:

  • 1–2 cups daily

Ayurveda

Ginger & Boswellia Joint Tea

Warming blend for joint inflammation and mobility.

Preparation:

  • Simmer 1 tsp fresh grated ginger + ½ tsp dried boswellia resin in 2 cups water for 10 min.
  • Strain and add lemon.

Dosage:

  • 2 cups daily

Unani/Islamic Medicine

White Willow Bark & Meadowsweet Blend

Traditional 'natural aspirin' blend for pain and inflammation.

Preparation:

  • Simmer 1 tsp white willow bark in 2 cups water for 15 min.
  • Add 1 tsp meadowsweet flowers, steep 5 min more.
  • Strain.

Dosage:

  • 2 cups daily

Celtic & Norse Herbalism

Devil's Claw & Nettle Anti-Inflammatory Tea

Used traditionally for arthritis and joint diseases across Africa.

Preparation:

  • Decoct 1 tsp devil's claw root in 2 cups water for 20 min.
  • Add 1 tsp dried nettle leaf, steep 5 min.
  • Strain.

Dosage:

  • 2 cups daily

African Traditional Medicine

How to Make This

Golden Anti-Inflammatory Juice

Concentrated anti-inflammatory shot targeting joint pain and systemic inflammation.

Preparation:

  • Juice: 2 carrots, 1 inch fresh turmeric, 1 inch fresh ginger, 1 lemon (peeled), 1 apple, pinch black pepper.
  • Drink immediately.

Dosage:

  • 1 glass (200 ml) daily

Ayurveda

Tart Cherry & Beet Power Juice

Anthocyanin-rich juice for joint inflammation and muscle recovery.

Preparation:

  • Juice: 1 cup tart cherries (pitted), 1 medium beet, 2 celery stalks, ½ inch ginger, ½ lemon.
  • Strain and drink.

Dosage:

  • 200 ml daily

Western Herbalism

Celery, Cucumber & Fennel Cooling Juice

Alkalising and cooling juice for hot inflammatory conditions.

Preparation:

  • Juice: 4 stalks celery, 1 cucumber, ½ fennel bulb, ½ lemon, small handful parsley.
  • Drink on an empty stomach.

Dosage:

  • 200–300 ml in the morning

Mediterranean

How to Make This

Frankincense & Rose Hip Regenerating Serum

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

How to make:

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

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

Persian Medicine

Bodywork

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

Full guide & log

Bodywork

Acupuncture

TCM needle therapy at condition-specific meridian points to restore Qi flow and reduce systemic inflammation

⏱ 6–12 weekly sessions recommended initially

Full guide & log

Thermal & Detox

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

Full guide & log

Thermal & Detox

Cold plunge / contrast hydrotherapy

30–60 seconds cold shower or cold plunge after sauna

⏱ activates the vagus nerve, reduces inflammation, and boosts circulation

Full guide & log

Movement

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

Full guide & log

Mind & Stress

Meditation

20 min daily

⏱ body scan, breath awareness, or loving-kindness practice to lower cortisol and support the mind-body healing response

Full guide & log

Mind & Stress

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

Full guide & log

Nature

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

Full guide & log

Nature

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

Full guide & log

Sleep

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

Full guide & log

Sleep

Morning sunlight

10–20 min of direct sunlight exposure before 10am daily

⏱ anchors circadian rhythm, boosts vitamin D synthesis, and regulates serotonin

Full guide & log

Mind & Stress

Journaling

10–15 min daily reflective writing

⏱ symptom tracking, emotional processing, and gratitude practice to reduce psychological stress load

Full guide & log

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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