Condition

Estrogen Dominance

Oestrogen dominance is a hormonal state in which oestrogen levels are elevated relative to progesterone — creating an imbalanced ratio that disrupts the normal hormonal cycle and drives a wide spectrum of symptoms and conditions. Absolute oestrogen excess or relative progesterone deficiency can both produce this pattern. In reproductive-age women, the primary drivers include impaired hepatic oestrogen metabolism (the liver processes spent oestrogens through Phase I and Phase II detoxification; sluggish pathways allow oestrogen recirculation), gut dysbiosis (the 'oestrobolome' — specific gut bacteria expressing the enzyme beta-glucuronidase — deconjugates excreted oestrogens in the gut, allowing their reabsorption), excess adipose tissue (aromatase enzyme in fat cells converts androgens to oestrogen), chronic stress (cortisol competes with progesterone for receptor binding and reduces progesterone production), and xenoestrogen exposure (synthetic oestrogen-mimicking compounds from plastics — BPA, phthalates — conventional personal care products, and pesticides bind oestrogen receptors and amplify oestrogenic signalling). Symptoms include heavy or irregular periods, premenstrual breast tenderness, bloating and water retention, mood swings and anxiety, fatigue, uterine fibroids and endometriosis, PCOS features, and difficulty losing abdominal weight. Holistic management addresses every driver: DIM (diindolylmethane from cruciferous vegetables) promotes the protective 2-OHE1 oestrogen metabolite pathway; calcium D-glucarate inhibits beta-glucuronidase; milk thistle and dandelion root support hepatic oestrogen clearance; vitex supports progesterone production; and reducing xenoestrogen exposure through clean living is foundational.

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.

Licorice root causes sodium retention and potassium depletion, raising blood pressure. Avoid with antihypertensives, diuretics (potassium depletion risk), or digoxin. Daily use exceeding 5g for more than 4 weeks carries significant cardiovascular risk.

Black Cohosh has been linked to rare cases of hepatotoxicity. Not recommended for women with oestrogen-sensitive cancers (breast, uterine, ovarian) or those on hormone replacement therapy without medical supervision.

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

Flaxseeds

Richest dietary source of lignans that modulate oestrogen metabolism.

Preparation:

  • Grind fresh and add 1–2 tbsp to smoothies, yogurt, or oatmeal.
  • Store ground seeds in the fridge.

Dosage:

  • 1–2 tbsp daily

Western Herbalism

Cruciferous Vegetables (Broccoli, Kale)

DIM and I3C compounds support liver detoxification of excess oestrogens.

Preparation:

  • Steam or roast.
  • Eat at least one serving daily.
  • Avoid overcooking.

Dosage:

  • 1–2 cups daily

Mediterranean

Soy (Edamame, Tempeh, Tofu)

Isoflavones provide gentle phytoestrogenic support during hormonal transitions.

Preparation:

  • Eat as tempeh (fermented is preferable) or edamame.
  • 1–2 servings daily.

Dosage:

  • 1–2 servings daily

Traditional Chinese Medicine

Maca Root

Adaptogenic root that supports the hypothalamic-pituitary axis and fertility.

Preparation:

  • Mix 1 tsp of maca powder into smoothies or warm beverages.
  • Start with a small dose.

Dosage:

  • 1 tsp daily

Andean & Incan Medicine

Pumpkin & Sunflower Seeds (Seed Cycling)

Seed cycling: pumpkin/flax seeds in follicular phase; sunflower/sesame in luteal phase.

Preparation:

  • Eat 1–2 tbsp of each appropriate seed daily based on your cycle phase.

Dosage:

  • 1–2 tbsp daily

Western Herbalism

Wild-caught Salmon

Omega-3s support prostaglandin balance and reduce menstrual pain.

Preparation:

  • Eat 2–3×/week baked or grilled.

Dosage:

  • 2–3 servings per week

Indigenous/Native American Medicine

Cruciferous Vegetables (Broccoli, Kale, Brussels Sprouts)

DIM (diindolylmethane) supports the liver's detoxification of excess oestrogen — the primary hormonal driver of fibroid growth.

Preparation:

  • Steam or roast daily.
  • Let sit 5 min after chopping before cooking to maximise DIM production.
  • Add lemon juice for absorption.

Dosage:

  • 1–2 cups daily

Western Herbalism

Flaxseeds (Ground)

The richest dietary source of lignans, which bind oestrogen receptors and reduce circulating oestrogen levels linked to fibroid growth.

Preparation:

  • Grind fresh daily and add 2 tbsp to smoothies, yogurt, or oatmeal.
  • Ground flax must be refrigerated.

Dosage:

  • 2 tbsp daily

Western Herbalism

Green Tea

EGCG has been shown in clinical studies to significantly reduce fibroid size and volume by inhibiting fibroid cell proliferation and promoting apoptosis.

Preparation:

  • Drink 2–3 cups of high-quality green tea daily.
  • Brew at 80°C for 3 minutes.

Dosage:

  • 2–3 cups daily

Traditional Chinese Medicine

Full profile

Turmeric

Curcumin inhibits fibroid growth factors and reduces the chronic pelvic inflammation that supports fibroid development.

Preparation:

  • Add 1 tsp to warm golden milk, curries, or rice with a pinch of black pepper to enhance absorption.

Dosage:

  • 1 tsp with meals

Ayurveda

Full profile

Iron-Rich Foods (Lentils, Spinach, Seeds)

Heavy menstrual bleeding from fibroids is the leading cause of iron-deficiency anaemia — regular iron-rich foods are essential to rebuild depleted stores.

Preparation:

  • Eat dark leafy greens, lentils, and pumpkin seeds daily.
  • Always combine with vitamin C to enhance non-haem iron absorption.

Dosage:

  • 2+ servings daily

Mediterranean

Castor Oil (Internal-grade, Cold-pressed)

Internally, small amounts of food-grade castor oil support lymphatic and liver detoxification pathways that help clear excess oestrogen — used topically as castor oil packs over the uterus.

Preparation:

  • ½ tsp food-grade castor oil in warm water in the morning, or use externally as a warm castor oil pack over the lower abdomen for 45–60 min, 3–4×/week.

Dosage:

  • Topical pack 3–4×/week or ½ tsp orally morning

Ayurveda

Seed Cycling & Hormone-Balancing Diet

Western Herbalism

  • Seed cycling uses different seeds across the menstrual cycle to support oestrogen (days 1–14: flax and pumpkin seeds) and progesterone (days 15–28: sunflower and sesame seeds) production naturally.

Foods:

  • Flaxseeds
  • Pumpkin seeds
  • Sunflower seeds
  • Sesame seeds
  • Broccoli
  • Wild salmon
  • Berries
  • Avocado
  • Vitex berry
  • Red raspberry leaf
  • Elderberry
  • Peppermint
  • Lemon Balm
  • Hawthorn
  • Oregon Grape
  • Linden (Lime Blossom)

Timing:

  • Breakfast: Smoothie with 1 tbsp ground flaxseed, 1 tbsp pumpkin seeds (days 1–14), berries, and almond milk
  • Lunch: Salmon salad with broccoli, avocado, walnuts, and flaxseed oil dressing
  • Dinner: Quinoa bowl with roasted vegetables, tahini (sesame) dressing, and a handful of pumpkin seeds

Ayurvedic Ojas-Building Feminine Diet

Ayurveda

  • Ayurveda addresses female hormonal disorders by building 'Ojas' (vital essence) through nourishing, sweet, and fatty foods alongside adaptogens like shatavari and ashwagandha.

Foods:

  • Shatavari
  • Ghee
  • Almonds
  • Dates
  • Saffron
  • Pomegranate
  • Coconut
  • Ashwagandha
  • Licorice root
  • Sesame seeds
  • Turmeric
  • Amla (Indian Gooseberry)
  • Licorice Root (Yashtimadhu)
  • Pippali (Long Pepper)
  • Cardamom
  • Bitter Melon

Timing:

  • Breakfast: Warm spiced almond milk with saffron and dates, served with a date and almond energy ball
  • Lunch: Nourishing rice and ghee bowl with sautéed greens, pomegranate seeds, and sesame
  • Dinner: Warm sweet potato and lentil soup with coconut milk, shatavari, and warming spices — with ghee

Andean Hormonal Balance Diet

Andean & Incan Medicine

  • The Andean tradition uses maca root and other high-altitude superfoods to balance the endocrine system, support fertility, and ease menopausal transitions.

Foods:

  • Maca root
  • Purple corn
  • Quinoa
  • Cacao
  • Yacon root (natural sweetener)
  • Lucuma
  • Kiwicha
  • Avocado
  • Flaxseeds
  • Cañihua
  • Corn Silk (Cabello de Maíz)
  • Mortiño (Andean Blueberry)
  • Quinoa Leaf
  • Kiwicha (Amaranth)
  • Aguaymanto (Cape Gooseberry)
  • Granadilla (Passion Fruit)

Timing:

  • Breakfast: Maca and cacao smoothie with quinoa flakes, lucuma, and almond milk
  • Lunch: Quinoa salad with avocado, purple corn, roasted vegetables, and lime dressing
  • Dinner: Kiwicha grain bowl with yacon-glazed sweet potato, leafy greens, and toasted cacao nibs

TCM Kidney & Liver Nourishing Diet

Traditional Chinese Medicine

  • In TCM, hormonal balance depends on the health of the Kidney (Jing/essence) and Liver (smooth Qi flow).
  • This diet tonifies both organs using black foods, seeds, and gently moving foods.

Foods:

  • Black sesame seeds
  • Black beans
  • Walnuts
  • Goji berries
  • Chinese black rice
  • Schisandra berry
  • Dang gui (angelica)
  • Longan fruit
  • Peony root
  • Lotus seeds
  • 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: Black sesame congee with walnuts, goji berries, and longan fruit
  • Lunch: Black bean and vegetable stir-fry with black rice and a small portion of fermented vegetables
  • Dinner: Chicken and Chinese herb soup with dang gui, schisandra, lotus seeds, and red dates

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

Red Raspberry Leaf & Vitex Berry Tea

Uterine tonic and hormonal balancer for PMS, PCOS, and irregular cycles.

Preparation:

  • Steep 1 tsp red raspberry leaf + 1 tsp vitex (chaste tree) berries in just-boiled water for 10 min.
  • Strain.

Dosage:

  • 2 cups daily.
  • Not during pregnancy.

Western Herbalism

Shatavari & Licorice Root Women's Tonic Tea

Traditional Ayurvedic blend for hormonal balance, fertility, and menopause.

Preparation:

  • Simmer ½ tsp shatavari powder + ½ tsp licorice root in 2 cups milk or water for 10 min.
  • Sweeten with honey.

Dosage:

  • 1–2 cups daily

Ayurveda

Maca, Ashwagandha & Cinnamon Hormone Tea

Adaptogen blend for adrenal support, libido, and hormonal balance.

Preparation:

  • Mix ½ tsp maca + ¼ tsp ashwagandha + ¼ tsp cinnamon in a cup of warm oat milk.
  • Stir well.

Dosage:

  • 1 cup in the morning

Andean & Incan Medicine

Sage & Black Cohosh Menopause Blend

Traditional menopause remedy for hot flushes and night sweats.

Preparation:

  • Steep 1 tsp dried sage + ½ tsp black cohosh root in just-boiled water for 8 min.
  • Strain.

Dosage:

  • 2 cups daily.
  • Not during pregnancy.

Appalachian Folk Medicine

Vitex, Red Raspberry Leaf & Yarrow Uterine Tonic Tea

The most targeted herbal tea for fibroids — Vitex raises progesterone to counter oestrogen dominance, red raspberry leaf tones uterine muscle, and yarrow reduces heavy menstrual bleeding.

Preparation:

  • Steep 1 tsp vitex (chaste tree) berries (crushed) + 1 tsp red raspberry leaf + 1 tsp dried yarrow in just-boiled water for 10 min.
  • Strain.
  • Drink warm.

Dosage:

  • 2 cups daily.
  • Avoid during pregnancy and do not use if taking hormonal contraceptives.

Western Herbalism

Milk Thistle, Dandelion & Yellow Dock Liver-Oestrogen Clearance Tea

Oestrogen excess driving fibroid growth is primarily a liver clearance problem — this trio of liver herbs supports the phase I and II detox pathways that metabolise and eliminate excess oestrogens.

Preparation:

  • Decoct 1 tsp milk thistle seeds (lightly crushed) + 1 tsp dandelion root in 2 cups water for 15 min.
  • Remove from heat, add 1 tsp yellow dock root, steep 5 min.
  • Strain.
  • Add a squeeze of lemon.

Dosage:

  • 2 cups daily, ideally 30 min before meals

Western Herbalism

Green Tea & Ginger Fibroid-Support Tea

EGCG from green tea is among the most clinically studied compounds for fibroid reduction — a randomised controlled trial showed 32.6% reduction in fibroid volume after 4 months of green tea extract.

Preparation:

  • Brew 1 tsp high-quality loose green tea in 80°C water (not boiling) for 3 min.
  • Add ¼ tsp fresh grated ginger and a squeeze of lemon.
  • Drink without milk.

Dosage:

  • 3 cups daily between meals

Traditional Chinese Medicine

How to Make This

Beet, Flaxseed & Pomegranate Hormone Juice

Phytoestrogen and nitrate-rich blend for hormonal balance.

Preparation:

  • Juice: 1 beet + ½ cup pomegranate seeds + 2 carrots + 1 tbsp ground flaxseed (stirred in).
  • Add lemon.

Dosage:

  • 200 ml daily (especially days 1–14 of cycle)

Western Herbalism

Maca, Cacao & Banana Hormone Smoothie

Adaptogen-rich hormone-supporting smoothie blend.

Preparation:

  • Blend: 1 tbsp maca powder + 1 tbsp raw cacao + 1 frozen banana + 1 cup coconut milk + ½ tsp cinnamon.

Dosage:

  • 250 ml daily

Andean & Incan Medicine

Carrot & Spearmint Anti-Androgen Juice

Used for PCOS, hirsutism, and excess androgen symptoms.

Preparation:

  • Juice: 4 carrots + 1 cucumber + large handful fresh spearmint + ½ lemon + ½ inch ginger.

Dosage:

  • 200 ml daily

North African & Amazigh Medicine

Cruciferous DIM Fibroid-Shrinking Juice

The most targeted juice for oestrogen-driven fibroids — broccoli sprouts, kale, and cabbage deliver concentrated DIM and sulforaphane that shift oestrogen metabolism away from fibroid-promoting 16-alpha pathways.

Preparation:

  • Juice: 1 cup broccoli sprouts + 2 large kale leaves + ¼ head green cabbage + 2 green apples + 1 lemon + 1 inch fresh ginger.
  • Drink immediately after juicing.
  • Let chopped brassicas sit 5 min before juicing to maximise DIM production.

Dosage:

  • 200 ml daily on an empty stomach

Western Herbalism

Flaxseed, Beetroot & Pomegranate Lignan Smoothie

A lignan-rich hormone-balancing smoothie that reduces circulating oestrogen levels through SERM activity, liver support, and gut oestrogen elimination.

Preparation:

  • Blend: 2 tbsp freshly ground flaxseeds + 1 small cooked beet + ½ cup pomegranate juice + 1 cup frozen spinach + 1 cup coconut milk + 1 tsp raw honey.
  • Blend until smooth.

Dosage:

  • 250–300 ml daily (ideally in the first half of the cycle)

Western Herbalism

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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