Condition

Migraine

Migraine is a complex neurological disorder characterised by recurrent, typically unilateral, pulsating headaches of moderate-to-severe intensity lasting 4–72 hours, often accompanied by nausea, vomiting, and disabling sensitivity to light (photophobia), sound (phonophobia), and smell. One third of migraineurs experience an aura — transient focal neurological symptoms (visual zig-zag lines, scotoma, unilateral numbness, speech disturbance) preceding the headache by 20–60 minutes — caused by cortical spreading depression: a self-propagating wave of neuronal depolarisation followed by suppression that spreads across the cortex at 3–5 mm/minute. The trigeminovascular system is the primary pain pathway: trigeminal nerve fibres innervating the meningeal blood vessels become activated and release CGRP (calcitonin gene-related peptide) and substance P, causing neurogenic inflammation of the meningeal vasculature. CGRP — now the primary therapeutic target of modern anti-migraine biologics — causes vasodilation and mast cell activation in the dural vasculature, amplifying pain signals transmitted through the trigeminal nucleus caudalis to the thalamus. Migraines are fundamentally a disorder of sensory threshold — the migraine brain is hypersensitive and hyperexcitable, with reduced magnesium levels (magnesiuim stabilises NMDA receptors and reduces CGRP release), mitochondrial dysfunction (particularly in the visual cortex — explaining why visual aura is most common), and serotonin system instability as key mechanisms. Magnesium glycinate is the most evidence-based preventive supplement. Riboflavin (vitamin B2, 400mg/day) improves mitochondrial energy metabolism in migraine with multiple RCTs. CoQ10 supports mitochondrial function. Butterbur (petasites) and feverfew have RCT evidence for prevention.

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.

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

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

Gastrodia (Tian Ma)

Gastrodia elata

Traditionally used in Traditional Chinese Medicine for headache, migraine, dizziness.

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

Traditional Chinese Medicine

Full profile

Feverfew

Tanacetum parthenium

Traditionally used in Western Herbalism for migraine, headache, 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

⚠️ Ragweed / Daisy Family Allergy: Feverfew 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

Gastrodia (Tenma)

Gastrodia elata

Traditionally used in Kampo / Japanese Medicine for headache, migraine, dizziness.

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

Kampo / Japanese Medicine

Full profile

Gastrodia (Chunma)

Gastrodia elata

Traditionally used in Korean Traditional Medicine for headache, migraine, dizziness.

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

Korean Traditional Medicine

Full profile

Santa María (Feverfew)

Tanacetum parthenium

Traditionally used in Latin American Curanderismo for migraine, fever, arthritis.

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: Santa María (Feverfew) 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

Latin American Curanderismo

Full profile

Feverfew

Tanacetum parthenium

Traditionally used in Celtic & Norse Herbalism for migraine, fever, arthritis.

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: Feverfew 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

Celtic & Norse Herbalism

Full profile

Igi Obi (Kola Bark)

Cola acuminata

Traditionally used in Yoruba & West African Medicine for fatigue, energy, digestive issues.

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

Yoruba & West African Medicine

Full profile

Feverfew (Tindikala)

Tanacetum parthenium

Traditionally used in East African Traditional Medicine for migraine, headache, fever.

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: Feverfew (Tindikala) 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

East African Traditional Medicine

Full profile

Butterbur (Taqapu)

Petasites hybridus

Traditionally used in Ancient Babylonian Medicine for migraine, allergy, respiratory issues.

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

Ancient Babylonian Medicine

Full profile

Butterbur (Bilyy Kopytnik)

Petasites hybridus

Traditionally used in Slavic & Eastern European Folk Medicine for migraine, allergy, respiratory issues.

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

Slavic & Eastern European Folk Medicine

Full profile

Feverfew (Guldblomme)

Tanacetum parthenium

Traditionally used in Scandinavian Folk Medicine for migraine, headache, fever.

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: Feverfew (Guldblomme) 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

Scandinavian Folk Medicine

Full profile

Dark Chocolate (70%+ cacao)

Boosts serotonin and endorphins while reducing cortisol levels.

Preparation:

  • Eat 1–2 squares of high-quality dark chocolate.
  • Avoid milk chocolate.

Dosage:

  • 1–2 oz daily

Amazonian Plant Medicine

Fermented Foods (Kefir, Kimchi, Yogurt)

Gut-brain axis: supports serotonin production via microbiome.

Preparation:

  • Include one serving at each meal.
  • Choose live-culture, unsweetened varieties.

Dosage:

  • ½ cup daily

Traditional Chinese Medicine

Pumpkin Seeds

Exceptionally rich in magnesium and zinc — key minerals depleted by stress.

Preparation:

  • Eat raw or lightly toasted.
  • Add to salads, oatmeal, or eat as a snack.

Dosage:

  • 2 tbsp daily

Indigenous/Native American Medicine

Full profile

Blueberries

Antioxidant-dense berries that protect the brain from stress-induced oxidative damage.

Preparation:

  • Eat fresh or frozen.
  • Blend into smoothies or eat with breakfast.

Dosage:

  • ½–1 cup daily

Western Herbalism

Full profile

Salmon & Fatty Fish

Omega-3 fats are essential for serotonin receptor sensitivity and anti-anxiety effects.

Preparation:

  • Bake, grill, or poach.
  • Avoid fried preparations.

Dosage:

  • 2–3 servings per week

Mediterranean

Chamomile Tea & Honey

Traditional nervine and digestive soother, reducing anxiety and improving sleep onset.

Preparation:

  • Brew 1 tsp dried chamomile in hot water for 5 min.
  • Sweeten with raw honey.

Dosage:

  • 1–2 cups before bed

Western Herbalism

Avocado

Rich in B vitamins, healthy fats, and potassium that support adrenal and nervous health.

Preparation:

  • Eat half an avocado with meals, in salads, or as guacamole.

Dosage:

  • ½ avocado daily

Latin American Curanderismo

Full profile

Oats & Whole Grains

Steady blood sugar prevents cortisol spikes; oat straw is a traditional nervine.

Preparation:

  • Eat porridge for breakfast.
  • Choose steel-cut or rolled oats over instant.

Dosage:

  • 1 serving per morning

Western Herbalism

Probiotic-Rich Fermented Foods (Kefir, Yogurt, Kimchi)

The gut microbiome directly shapes brain chemistry via the gut-brain axis — 90% of serotonin is produced in the gut, and autistic individuals consistently show measurably different microbiome composition.

Preparation:

  • Include a serving of live-culture kefir, coconut yogurt, or kimchi with meals.
  • Introduce gradually to avoid digestive upset.

Dosage:

  • ¼–½ cup daily, building up slowly

Korean Traditional Medicine (Hanbang)

Bone Broth

Rich in glycine and glutamine — amino acids that seal intestinal permeability (leaky gut), which is significantly elevated in autism and drives neuroinflammation via LPS translocation.

Preparation:

  • Simmer bones 12–24 hours with apple cider vinegar.
  • Drink 1 cup warm morning and evening.

Dosage:

  • 1–2 cups daily

Appalachian Folk Medicine

Full profile

Wild-caught Fatty Fish (Salmon, Sardines)

Omega-3 DHA is the primary structural fat of the brain — multiple studies have found reduced DHA levels in autistic individuals, correlating with social and communication differences.

Preparation:

  • Bake, grill, or steam 3–4×/week.
  • Choose wild-caught for higher omega-3 content.

Dosage:

  • 3–4 servings per week

Mediterranean

Cruciferous Vegetables (Broccoli, Broccoli Sprouts)

Sulforaphane from broccoli sprouts is among the most researched compounds for autism — a 2014 randomised controlled trial showed significant improvements in social interaction and verbal communication.

Preparation:

  • Eat broccoli sprouts raw in salads.
  • Steam mature broccoli lightly.
  • Let sit 5 min after chopping.

Dosage:

  • ½ cup sprouts or 1 cup broccoli daily

Western Herbalism

Colourful Vegetables (Spinach, Carrots, Sweet Potato)

Rich in antioxidants, B vitamins, and folate that support methylation — a biochemical pathway commonly impaired in autism, affecting neurotransmitter synthesis and detoxification.

Preparation:

  • Eat a wide variety of coloured vegetables daily.
  • Lightly cook or serve raw.

Dosage:

  • 3+ varied servings daily

Ayurveda

Magnesium-Rich Foods (Dark Chocolate, Almonds, Seeds)

Magnesium deficiency is highly prevalent in autism and is associated with heightened sensory sensitivity, muscle tension, and sleep difficulties.

Preparation:

  • Include almonds, pumpkin seeds, or raw cacao powder daily.
  • Take with B6 for enhanced effect.

Dosage:

  • 1–2 tbsp seeds or nuts daily

Amazonian Plant Medicine

Ayurvedic Vata-Calming Diet

Ayurveda

  • For anxiety and nervous system disorders, Ayurveda prescribes warm, grounding, oily, and sweet foods to pacify Vata dosha — the air-and-space force that governs the nervous system.

Foods:

  • Warm milk
  • Ghee
  • Root vegetables
  • Almonds
  • Ashwagandha
  • Nutmeg
  • Saffron
  • Dates
  • Brahmi
  • Sesame seeds
  • Turmeric
  • Amla (Indian Gooseberry)
  • Licorice Root (Yashtimadhu)
  • Pippali (Long Pepper)
  • Cardamom
  • Bitter Melon

Timing:

  • Breakfast: Warm spiced oatmeal with dates, ghee, cardamom, saffron, and warm almond milk
  • Lunch: Root vegetable soup (sweet potato, carrot, beets) with warming spices and sourdough bread
  • Dinner: Rice with lentils (kitchari), cooked with plenty of ghee, warming spices, and stewed greens

GAPS / Gut-Brain Healing Diet

Western Herbalism

  • The Gut-Brain Axis diet prioritises gut healing through fermented foods, bone broth, and probiotic-rich meals, directly supporting the 90% of serotonin produced in the gut.

Foods:

  • Bone broth
  • Sauerkraut
  • Kefir
  • Pasture-raised eggs
  • Avocado
  • Wild fish
  • Blueberries
  • Walnuts
  • Chamomile
  • Lemon balm
  • Feverfew
  • Elderberry
  • Peppermint
  • Hawthorn
  • Oregon Grape

Timing:

  • Breakfast: 2 pasture-raised eggs cooked in coconut oil with sauerkraut and avocado slices
  • Lunch: Bone broth soup with vegetables, fermented cabbage on the side, and sourdough bread
  • Dinner: Salmon fillet with roasted sweet potato, steamed broccoli, and a large helping of kimchi

Mediterranean Mood-Support Diet

Mediterranean

  • Research confirms Mediterranean diet adherence reduces depression by 30%.
  • Centred on omega-3s, polyphenols, and slow carbohydrates that stabilise mood through serotonin and BDNF pathways.

Foods:

  • Wild salmon
  • Olive oil
  • Dark leafy greens
  • Berries
  • Walnuts
  • Dark chocolate
  • Legumes
  • Fermented dairy
  • Figs
  • Pomegranate
  • Olive Leaf
  • Fennel
  • Garlic
  • Lemon Balm
  • Saffron

Timing:

  • Breakfast: Overnight oats with walnuts, berries, and a square of dark chocolate with green tea
  • Lunch: Tuna niçoise salad with olives, eggs, green beans, and olive oil dressing
  • Dinner: Grilled salmon with roasted Mediterranean vegetables, lentils, and a glass of red wine

Vietnamese Calming & Nourishing Diet

Vietnamese Traditional Medicine

  • Vietnamese traditional medicine balances Hot and Cold energies in the nervous system through cooling herbs, light broths, and fresh vegetables that calm the mind and nourish Shen (spirit).

Foods:

  • Lotus seeds
  • Longan fruit
  • Water spinach (rau muống)
  • Chrysanthemum
  • Ginger
  • Lemongrass
  • Vietnamese coriander
  • Bitter melon
  • Green papaya
  • Perilla leaf
  • Vietnamese Coriander (Rau Ram)
  • Star Anise (Hoi)
  • Cinnamon (Que)
  • Ginger (Gung)
  • Turmeric (Nghe)
  • Lemon Balm (Chanh)

Timing:

  • Breakfast: Congee (cháo) with lotus seeds, ginger, and green onion — served with calming chrysanthemum tea
  • Lunch: Phở-style broth with rice noodles, fresh herbs (basil, mint, perilla), bean sprouts, and lime
  • Dinner: Steamed fish with lemongrass and ginger, water spinach stir-fry, and jasmine rice

Hawaiian Lomi-Lomi Nourishing Diet

Hawaiian & Polynesian Medicine

  • Hawaiian healing traditions use tropical fruits, sea vegetables, and nourishing roots to calm the nervous system, restore energy, and reconnect with the natural rhythms of the land and sea.

Foods:

  • Poi (taro root)
  • Sweet potato (ʻuala)
  • Limu (seaweed)
  • Coconut
  • Breadfruit
  • Papaya
  • Turmeric (ʻōlena)
  • Kukui nut
  • Fish (ʻahi tuna)
  • Banana flower
  • Turmeric (Hawaiian Olena)
  • Aloe Vera (Pānini-awa)
  • Kukui Nut (Candlenut)
  • Coconut (Niu)
  • Breadfruit (Ulu)
  • Hau (Sea Hibiscus)

Timing:

  • Breakfast: Poi with coconut cream and fresh papaya — grounding and easily digestible morning meal
  • Lunch: Poke bowl with fresh tuna, limu seaweed, kukui nut, avocado, and sesame on poi or rice
  • Dinner: Imu-style (earth oven) sweet potato with steamed fish, coconut, and tropical greens

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

Chamomile, Lavender & Lemon Balm Calming Tea

Classic nervine blend for anxiety, stress, and sleep.

Preparation:

  • Steep 1 tsp chamomile + ½ tsp lavender flowers + 1 tsp lemon balm in just-boiled water for 7 min.
  • Strain.

Dosage:

  • 2–3 cups daily, especially before bed

Western Herbalism

Ashwagandha Adaptogen Chai

Warming adaptogen blend that reduces cortisol and supports adrenal health.

Preparation:

  • Simmer ½ tsp ashwagandha powder + ¼ tsp cardamom + ¼ tsp cinnamon + 1 tsp ginger in 2 cups milk for 10 min.
  • Sweeten with honey.

Dosage:

  • 1–2 cups daily in the morning

Ayurveda

Passionflower & Valerian Sleep Tea

Powerful sleep-inducing blend for insomnia and anxiety-driven wakefulness.

Preparation:

  • Steep 1 tsp passionflower + ½ tsp valerian root + ½ tsp skullcap in just-boiled water for 10 min.
  • Strain.
  • Drink 30 min before bed.

Dosage:

  • 1 cup 30 min before bed

Latin American Curanderismo

Rose, Holy Basil & Schisandra Mood Tea

Uplifting adaptogen blend for depression, burnout, and emotional resilience.

Preparation:

  • Steep 1 tsp tulsi (holy basil) + 1 tsp dried rose petals + ½ tsp schisandra berries in hot water for 8 min.

Dosage:

  • 2–3 cups daily

Ayurveda

Brahmi, Lion's Mane & Gotu Kola Neural Tea

Neuroplasticity-supporting blend that enhances focus, learning, and cognitive integration — particularly relevant for ADHD and autism where neural connectivity patterns differ.

Preparation:

  • Simmer ½ tsp brahmi powder + ½ tsp gotu kola in 2 cups water for 10 min.
  • Add ½ tsp lion's mane powder, stir well.
  • Strain.
  • Sweeten with honey.

Dosage:

  • 1–2 cups in the morning

Ayurveda

Chamomile, Passionflower & Magnesium-Rich Seed Tea

Calming blend for nervous system regulation, sensory overwhelm, and sleep — addressing the heightened arousal states common in autism and ADHD.

Preparation:

  • Steep 1 tsp chamomile + 1 tsp passionflower + 1 tbsp pumpkin seeds (blended with water, strained) in warm water for 8 min.

Dosage:

  • 1–2 cups in the evening

Western Herbalism

Slippery Elm, Marshmallow & Chamomile Gut-Brain Tea

Gut-lining repair tea targeting the gut-brain axis disruption central to autism — soothing intestinal inflammation and healing leaky gut.

Preparation:

  • Steep 1 tsp chamomile + 1 tbsp marshmallow root (cold-steeped 4 hours) + 1 tbsp slippery elm powder (stirred in).
  • Gently warm.
  • Do not boil.

Dosage:

  • 2 cups daily on an empty stomach

Appalachian Folk Medicine

Gastrodia (Tian Ma)

Gastrodia elata

Traditionally used in Traditional Chinese Medicine for headache, migraine, dizziness.

Preparation:

  • Infusion: Steep 1–2 tsp of dried Gastrodia (Tian Ma) 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

Traditional Chinese Medicine

Full profile

Feverfew

Tanacetum parthenium

Traditionally used in Western Herbalism for migraine, headache, inflammation.

Preparation:

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

Dosage:

  • 1–3 cups daily

⚠️ Ragweed / Daisy Family Allergy: Feverfew 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

Gastrodia (Tenma)

Gastrodia elata

Traditionally used in Kampo / Japanese Medicine for headache, migraine, dizziness.

Preparation:

  • Infusion: Steep 1–2 tsp of dried Gastrodia (Tenma) 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

Kampo / Japanese Medicine

Full profile

Gastrodia (Chunma)

Gastrodia elata

Traditionally used in Korean Traditional Medicine for headache, migraine, dizziness.

Preparation:

  • Infusion: Steep 1–2 tsp of dried Gastrodia (Chunma) 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

Korean Traditional Medicine

Full profile

Santa María (Feverfew)

Tanacetum parthenium

Traditionally used in Latin American Curanderismo for migraine, fever, arthritis.

Preparation:

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

Dosage:

  • 1–3 cups daily

⚠️ Ragweed / Daisy Family Allergy: Santa María (Feverfew) 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

Latin American Curanderismo

Full profile

Feverfew

Tanacetum parthenium

Traditionally used in Celtic & Norse Herbalism for migraine, fever, arthritis.

Preparation:

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

Dosage:

  • 1–3 cups daily

⚠️ Ragweed / Daisy Family Allergy: Feverfew 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

Celtic & Norse Herbalism

Full profile

Feverfew (Tindikala)

Tanacetum parthenium

Traditionally used in East African Traditional Medicine for migraine, headache, fever.

Preparation:

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

Dosage:

  • 1–3 cups daily

⚠️ Ragweed / Daisy Family Allergy: Feverfew (Tindikala) 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

East African Traditional Medicine

Full profile

Butterbur (Taqapu)

Petasites hybridus

Traditionally used in Ancient Babylonian Medicine for migraine, allergy, respiratory issues.

Preparation:

  • Infusion: Steep 1–2 tsp of dried Butterbur (Taqapu) 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

Ancient Babylonian Medicine

Full profile
How to Make This

Gastrodia (Tian Ma)

Gastrodia elata

Traditionally used in Traditional Chinese Medicine for headache, migraine, dizziness.

Preparation:

  • Fill a jar with dried Gastrodia (Tian Ma) 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

Traditional Chinese Medicine

Feverfew

Tanacetum parthenium

Traditionally used in Western Herbalism for migraine, headache, inflammation.

Preparation:

  • Fill a jar with dried Feverfew 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: Feverfew 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

Gastrodia (Tenma)

Gastrodia elata

Traditionally used in Kampo / Japanese Medicine for headache, migraine, dizziness.

Preparation:

  • Fill a jar with dried Gastrodia (Tenma) 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

Kampo / Japanese Medicine

Gastrodia (Chunma)

Gastrodia elata

Traditionally used in Korean Traditional Medicine for headache, migraine, dizziness.

Preparation:

  • Fill a jar with dried Gastrodia (Chunma) 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

Korean Traditional Medicine

Santa María (Feverfew)

Tanacetum parthenium

Traditionally used in Latin American Curanderismo for migraine, fever, arthritis.

Preparation:

  • Fill a jar with dried Santa María (Feverfew) 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: Santa María (Feverfew) 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

Latin American Curanderismo

Feverfew

Tanacetum parthenium

Traditionally used in Celtic & Norse Herbalism for migraine, fever, arthritis.

Preparation:

  • Fill a jar with dried Feverfew 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: Feverfew 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

Celtic & Norse Herbalism

Igi Obi (Kola Bark)

Cola acuminata

Traditionally used in Yoruba & West African Medicine for fatigue, energy, digestive issues.

Preparation:

  • Fill a jar with dried Igi Obi (Kola 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

⚠️ 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

Yoruba & West African Medicine

Feverfew (Tindikala)

Tanacetum parthenium

Traditionally used in East African Traditional Medicine for migraine, headache, fever.

Preparation:

  • Fill a jar with dried Feverfew (Tindikala) 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: Feverfew (Tindikala) 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

East African Traditional Medicine

Butterbur (Taqapu)

Petasites hybridus

Traditionally used in Ancient Babylonian Medicine for migraine, allergy, respiratory issues.

Preparation:

  • Fill a jar with dried Butterbur (Taqapu) 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

Ancient Babylonian Medicine

Butterbur (Bilyy Kopytnik)

Petasites hybridus

Traditionally used in Slavic & Eastern European Folk Medicine for migraine, allergy, respiratory issues.

Preparation:

  • Fill a jar with dried Butterbur (Bilyy Kopytnik) 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

Slavic & Eastern European Folk Medicine

Feverfew (Guldblomme)

Tanacetum parthenium

Traditionally used in Scandinavian Folk Medicine for migraine, headache, fever.

Preparation:

  • Fill a jar with dried Feverfew (Guldblomme) 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: Feverfew (Guldblomme) 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

Scandinavian Folk Medicine

How to Make This

Green Calming Juice

Magnesium and B-vitamin rich blend for anxiety and stress.

Preparation:

  • Juice: 2 cups spinach, 2 stalks celery, 1 cucumber, 1 green apple, ½ inch ginger, ½ lemon.
  • Drink fresh.

Dosage:

  • 200–300 ml daily

Western Herbalism

Berry Brain Boost Juice

Polyphenol-rich blend for cognitive function, mood, and brain inflammation.

Preparation:

  • Blend: 1 cup blueberries + ½ cup acai pulp + ½ cup pomegranate juice + 1 tbsp chia seeds.
  • Strain or drink as a smoothie.

Dosage:

  • 200 ml daily

Amazonian Plant Medicine

Chamomile, Apple & Lavender Calming Juice

Floral calming blend for anxiety and sleep preparation.

Preparation:

  • Brew strong chamomile tea (cool), then blend with 1 green apple, a few lavender flowers, and a squeeze of lemon.
  • Strain.

Dosage:

  • 200 ml in the evening

Mediterranean

Gut-Brain Axis Healing Juice

A targeted gut-healing juice that addresses the leaky gut and microbiome dysbiosis central to autism's neuroinflammatory component — including broccoli sprouts for their sulforaphane content.

Preparation:

  • Juice: 1 cup broccoli sprouts + 2 cups spinach + 1 cucumber + 1 green apple + 1 inch fresh ginger + ½ lemon.
  • Drink immediately after juicing.

Dosage:

  • 200 ml daily

Western Herbalism

Blueberry, Flaxseed & Walnut Brain Smoothie

DHA and antioxidant-rich smoothie for neural support, reducing neuroinflammation and supporting synaptic development.

Preparation:

  • Blend: 1 cup blueberries + 1 cup frozen spinach + 1 tbsp ground flaxseed + 5 walnuts + 1 cup coconut milk + 1 tsp raw honey.

Dosage:

  • 300 ml daily

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

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 migraine using traditional herbs, dietary adjustments, and lifestyle practices specific to its healing philosophy.

Western Herbalism

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

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

Latin American Curanderismo

A vibrant mestizo tradition merging indigenous plant wisdom with Spanish colonial medicine and Catholic folk healing.

Latin American Curanderismo addresses migraine using traditional herbs, dietary adjustments, and lifestyle practices specific to its healing philosophy.

Celtic & Norse Herbalism

Ancient Druidic and Norse plant wisdom carried through medieval Europe — hedgerow herbs, sacred trees, and forest plants woven into folk healing and ritual.

Celtic & Norse Herbalism addresses migraine 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 migraine using traditional herbs, dietary adjustments, and lifestyle practices specific to its healing philosophy.

East African Traditional Medicine

Across the East African highlands, savanna, and coast, healers use moringa, frankincense, teff, and endemic medicinal plants alongside divination and community ritual.

East African Traditional Medicine addresses migraine using traditional herbs, dietary adjustments, and lifestyle practices specific to its healing philosophy.

Ancient Babylonian Medicine

The world's oldest written medical texts — cuneiform tablets from 2000 BCE — document hundreds of plant remedies including cedar, myrrh, thyme, and henbane at the foundation of Western pharmacy.

Ancient Babylonian Medicine addresses migraine using traditional herbs, dietary adjustments, and lifestyle practices specific to its healing philosophy.

Slavic & Eastern European Folk Medicine

Baltic and Slavic healing traditions preserved through wise women (babki) and village healers — using birch, yarrow, wormwood, and banya (sauna) culture across the forests of Eastern Europe.

Slavic & Eastern European Folk Medicine addresses migraine 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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