Condition

Oral Health

Oral health encompasses the condition of the teeth, gums, and oral mucosa, with the mouth's ecosystem shaped by a delicate balance between resident oral microbiota and the host immune response — when that balance shifts, typically from sugar-fed acidogenic bacteria (Streptococcus mutans) producing acid that demineralises enamel, dental caries results, while a different bacterial shift beneath the gumline triggers the chronic inflammatory response underlying gingivitis and periodontitis. The mouth also serves as an early warning system for systemic health, since chronic oral inflammation has documented links with cardiovascular disease and diabetes, and saliva itself provides ongoing enzymatic, antimicrobial, and remineralising protection that is easily disrupted by dehydration, mouth breathing, or certain medications. Holistic support: adequate calcium and vitamin D for enamel and jawbone density, vitamin C for gum connective tissue integrity, reducing refined sugar intake to limit acidogenic bacterial fuel, oil pulling (traditionally with coconut or sesame oil) for its mechanical and mild antimicrobial action, and myrrh or clove for their traditional antimicrobial support of gum tissue.

Safety notice — LOW

Sunaras provides educational wellness content only. This is not medical advice, diagnosis, or treatment. Individual responses to herbs vary. Always consult a qualified healthcare practitioner for personalised guidance.

Myrrh (African)

Commiphora africana

Traditionally used in African Traditional Medicine for wound healing, oral health, 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

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

African Traditional Medicine

Full profile

Bloodroot

Sanguinaria canadensis

Traditionally used in Indigenous / Native American for respiratory issues, skin health, fever.

Preparation:

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

Dosage:

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

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

Avoid if:

  • Pregnancy & breastfeeding — insufficient safety data; consult your doctor
  • Children — not suitable without specialist supervision
  • Liver or kidney disease — potentially hepatotoxic at high doses; medical supervision required

Indigenous / Native American

Full profile

Myrrh (Murr)

Commiphora myrrha

Traditionally used in Unani / Islamic Medicine for wound healing, oral health, 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

Unani / Islamic Medicine

Full profile

Harraz (Acacia)

Acacia nilotica

Traditionally used in Unani / Islamic Medicine for wound healing, diarrhea, digestive 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.

Unani / Islamic Medicine

Full profile

Mastic (Mistaka)

Pistacia lentiscus

Traditionally used in Unani / Islamic Medicine for digestive issues, oral health, liver support.

Preparation:

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

Dosage:

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

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

Avoid if:

  • Active liver disease — monitor liver enzymes with long-term use

Unani / Islamic Medicine

Full profile

Dragon's Blood (Dam Akhawain)

Dracaena cinnabari

Traditionally used in Unani / Islamic Medicine for wound healing, diarrhea, 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

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

Unani / Islamic Medicine

Full profile

Mastic Gum

Pistacia lentiscus

Traditionally used in Mediterranean for digestive issues, oral health, liver support.

Preparation:

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

Dosage:

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

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

Avoid if:

  • Active liver disease — monitor liver enzymes with long-term use

Mediterranean

Full profile

Myrrh (Morr)

Commiphora myrrha

Traditionally used in Persian Medicine for wound healing, oral health, 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

Persian Medicine

Full profile

Mastic Gum (Saqez)

Pistacia lentiscus

Traditionally used in Persian Medicine for digestive issues, oral health, liver support.

Preparation:

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

Dosage:

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

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

Avoid if:

  • Active liver disease — monitor liver enzymes with long-term use

Persian Medicine

Full profile

Dragon's Blood (Khoon Siavash)

Dracaena cinnabari

Traditionally used in Persian Medicine for wound healing, diarrhea, 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

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

Persian Medicine

Full profile

Areca Nut (Pakku)

Areca catechu

Traditionally used in Siddha Medicine for digestive issues, parasites, oral health.

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.

Siddha Medicine

Full profile

Gall Nut (Maashikkai)

Quercus infectoria

Traditionally used in Siddha Medicine for oral health, wound healing, diarrhea.

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.

Siddha Medicine

Full profile

Karuvelam (Babul)

Acacia nilotica

Traditionally used in Siddha Medicine for skin health, wound healing, diarrhea.

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.

Siddha Medicine

Full profile

Naga Valli (Betel Leaf)

Piper betle

Traditionally used in Siddha Medicine for digestive issues, respiratory issues, oral health.

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.

Siddha Medicine

Full profile

Betel Leaf (Sirih)

Piper betle

Traditionally used in Jamu for oral health, wound healing, 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.

Jamu

Full profile

Areca Nut (Pinang)

Areca catechu

Traditionally used in Jamu for digestive issues, oral health, parasites.

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.

Jamu

Full profile

Gambir

Uncaria gambir

Traditionally used in Jamu for diarrhea, oral health, wound healing.

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.

Jamu

Full profile

Osmanthus (Que Hoa)

Osmanthus fragrans

Traditionally used in Vietnamese Traditional Medicine for digestive issues, oral health, anxiety.

Preparation:

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

Dosage:

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

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

Avoid if:

  • CNS medications (benzodiazepines, SSRIs, MAOIs) — may potentiate sedative or serotonergic effects

Vietnamese Traditional Medicine

Full profile

Propolis (Propolis)

Apis mellifera product

Traditionally used in Russian & Siberian Folk Medicine for immune support, infection, wound healing.

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:

  • Autoimmune conditions (lupus, MS, RA) — may overstimulate immune response

Russian & Siberian Folk Medicine

Full profile

Bloodroot

Sanguinaria canadensis

Traditionally used in Appalachian Folk Medicine for respiratory issues, skin health, oral health.

Preparation:

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

Dosage:

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

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

Avoid if:

  • Pregnancy & breastfeeding — insufficient safety data; consult your doctor
  • Children — not suitable without specialist supervision
  • Liver or kidney disease — potentially hepatotoxic at high doses; medical supervision required

Appalachian Folk Medicine

Full profile

Myrrh (Bal)

Commiphora myrrha

Traditionally used in Ancient Egyptian Medicine for wound healing, oral health, infection.

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.

Ancient Egyptian Medicine

Full profile

Acacia (Sunt)

Acacia nilotica

Traditionally used in Ancient Egyptian Medicine for wound healing, diarrhea, oral health.

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.

Ancient Egyptian Medicine

Full profile

Mastic (Mastaka)

Pistacia lentiscus

Traditionally used in Ancient Egyptian Medicine for digestive issues, oral health, wound healing.

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:

  • Active liver disease — monitor liver enzymes with long-term use

Ancient Egyptian Medicine

Full profile

Cardamom (Hal)

Elettaria cardamomum

Traditionally used in Ancient Egyptian Medicine for digestive issues, nausea, oral health.

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:

  • Active liver disease — monitor liver enzymes with long-term use

Ancient Egyptian Medicine

Full profile

Igi Ologun (Chew Stick)

Massularia acuminata

Traditionally used in Yoruba & West African Medicine for oral health, libido, digestive 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.

Yoruba & West African Medicine

Full profile

Mastic (Mastic d'Atlas)

Pistacia atlantica

Traditionally used in North African & Amazigh Medicine for digestive issues, oral health, wound healing.

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:

  • Active liver disease — monitor liver enzymes with long-term use

North African & Amazigh Medicine

Full profile

Pomegranate Peel (Romman)

Punica granatum

Traditionally used in North African & Amazigh Medicine for diarrhea, parasites, 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

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

North African & Amazigh Medicine

Full profile

Myrtle (Rihan)

Myrtus communis

Traditionally used in North African & Amazigh Medicine for respiratory issues, skin health, oral health.

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.

North African & Amazigh Medicine

Full profile

Cardamom (Hel Habashi)

Elettaria cardamomum

Traditionally used in North African & Amazigh Medicine for digestive issues, nausea, oral health.

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:

  • Active liver disease — monitor liver enzymes with long-term use

North African & Amazigh Medicine

Full profile

Mānuka (Tea Tree)

Leptospermum scoparium

Traditionally used in Māori Rongoa for wound healing, skin health, infection.

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.

Māori Rongoa

Full profile

Garlic

Broad-spectrum antimicrobial and immune-supporting food used worldwide.

Preparation:

  • Add 2–3 cloves to daily cooking.
  • Crush and let sit 10 min before heating to preserve allicin.

Dosage:

  • 2–3 cloves daily

Mediterranean

Full profile

Ginger

Universal digestive and anti-inflammatory food used across all healing traditions.

Preparation:

  • Add fresh grated ginger to teas, cooking, and smoothies.

Dosage:

  • 1–2 tsp fresh daily

Ayurveda

Full profile

Turmeric

The world's most researched anti-inflammatory spice.

Preparation:

  • Add to golden milk, soups, and rice dishes with black pepper.

Dosage:

  • 1 tsp daily with meals

Ayurveda

Full profile

Leafy Greens

Nutrient-dense greens that support every system in the body.

Preparation:

  • Eat 2+ cups daily, raw or lightly cooked.

Dosage:

  • 2+ cups daily

Mediterranean

Berries

High-antioxidant fruits that combat cellular damage across conditions.

Preparation:

  • Eat ½–1 cup fresh or frozen daily.

Dosage:

  • ½–1 cup daily

Western Herbalism

Bone Broth

Nutrient-dense traditional food that supports gut, joint, and immune health.

Preparation:

  • Sip 1–2 cups of homemade or quality store-bought broth daily.

Dosage:

  • 1–2 cups daily

Appalachian Folk Medicine

Full profile

Kaffir Lime

A traditional Thai Traditional Medicine food used for digestive issues, immune support, hair loss.

Preparation:

  • Eat fresh, raw, or dried.
  • Can be blended into smoothies, juiced, or added to salads and grain bowls.

Dosage:

  • ½–1 cup fresh daily, or 2–3 tbsp dried

Thai Traditional Medicine

Full profile

Jambu (Toothache Plant)

A traditional Amazonian Plant Medicine food used for immune support, digestive issues, wound healing.

Preparation:

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

Dosage:

  • 1–2 cups cooked or raw daily

Amazonian Plant Medicine

Full profile

Green Propolis

A traditional Brazilian Phytotherapy food used for immune support, wound healing, inflammation.

Preparation:

  • Use as a natural sweetener in small amounts — 1–2 tsp in teas, dressings, or to finish dishes.

Dosage:

  • 1–2 tsp daily

Brazilian Phytotherapy

Full profile

Jambu (Acmella oleracea)

A traditional Brazilian Phytotherapy food used for digestive issues, wound healing, immune support.

Preparation:

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

Dosage:

  • 1–2 cups cooked or raw daily

Brazilian Phytotherapy

Full profile

Kaffir Lime (Jeruk Purut)

A traditional Jamu food used for digestive issues, immune support, hair loss.

Preparation:

  • Eat fresh, raw, or dried.
  • Can be blended into smoothies, juiced, or added to salads and grain bowls.

Dosage:

  • ½–1 cup fresh daily, or 2–3 tbsp dried

Jamu

Full profile

Ayurvedic Seasonal Diet

Ayurveda

  • Ayurveda teaches that aligning your diet with the seasons and your individual constitution (dosha) is the foundation of vibrant health and disease prevention.

Foods:

  • Seasonal vegetables
  • Ghee
  • Mung beans
  • Basmati rice
  • Ginger
  • Fresh herbs
  • Amla
  • Turmeric
  • Triphala
  • Warm water
  • Amla (Indian Gooseberry)
  • Licorice Root (Yashtimadhu)
  • Pippali (Long Pepper)
  • Cardamom
  • Bitter Melon

Timing:

  • Breakfast: Warm spiced porridge with ghee, seasonal fruit, and a cup of spiced herbal tea
  • Lunch: The largest meal of the day — dal with rice, ghee, cooked seasonal vegetables, and fresh herbs
  • Dinner: Light soup or kitchari — easy to digest as metabolic fire is lower in the evening

Mediterranean Whole Foods Diet

Mediterranean

  • The most researched dietary pattern for longevity, disease prevention, and overall wellbeing, centred on minimally processed whole foods, olive oil, and plant diversity.

Foods:

  • Olive oil
  • Vegetables
  • Legumes
  • Whole grains
  • Fish
  • Nuts and seeds
  • Fresh herbs
  • Garlic
  • Tomatoes
  • Pomegranate
  • Mastic Gum
  • Olive Leaf
  • Fennel
  • Lemon Balm
  • Saffron

Timing:

  • Breakfast: Greek yogurt with honey, walnuts, and seasonal fruit
  • Lunch: A Mediterranean mezze plate with hummus, tabbouleh, olives, feta, and whole grain pita
  • Dinner: Baked fish with roasted seasonal vegetables, olive oil, garlic, lemon, and a small glass of wine

Traditional Chinese Medicine Balanced Diet

Traditional Chinese Medicine

  • TCM dietary therapy balances the five flavours, thermal natures of foods, and the five organ systems to create lasting harmony in the body.

Foods:

  • Congee
  • Fermented foods
  • Seasonal vegetables
  • Lean meats
  • Ginger
  • Goji berries
  • Green tea
  • Black sesame
  • Jujube dates
  • Shiitake mushroom
  • 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: Warm congee with goji berries, sesame seeds, and a small amount of pickled vegetables
  • Lunch: Stir-fry of seasonal vegetables with lean meat or tofu, ginger, garlic, and light soy sauce on rice
  • Dinner: Clear soup with vegetables, tofu, mushrooms, and warming herbs — served with steamed rice

Jamu Daily Wellness Diet

Jamu

  • Indonesian Jamu tradition integrates healing spices, fermented foods, tropical fruits, and fresh herbs into every meal as a way of life, not just medicine.

Foods:

  • Turmeric
  • Galangal
  • Tempeh
  • Papaya
  • Coconut
  • Lemongrass
  • Pandan leaf
  • Moringa
  • Dragon fruit
  • Mangosteen
  • Betel Leaf (Sirih)
  • Areca Nut (Pinang)
  • Gambir
  • Turmeric (Kunyit)
  • Ginger (Jahe)
  • Lemongrass (Sereh)

Timing:

  • Breakfast: Jamu tonic (turmeric, ginger, honey, tamarind) with rice porridge and tempeh
  • Lunch: Nasi campur (mixed rice) with tempeh, tofu, vegetables, and a variety of sambals
  • Dinner: Soto ayam (turmeric chicken soup) with lemongrass, galangal, bean sprouts, and rice noodles

Andean Ancestral Whole-Foods Diet

Andean & Incan Medicine

  • The ancestral Andean diet is one of the most nutritionally complete in the world, built on ancient superfoods that have nourished high-altitude civilisations for thousands of years.

Foods:

  • Quinoa
  • Kiwicha
  • Cañihua
  • Maca
  • Purple corn
  • Potato varieties
  • Olluco
  • Oca
  • Cacao
  • Camu camu
  • Corn Silk (Cabello de Maíz)
  • Mortiño (Andean Blueberry)
  • Quinoa Leaf
  • Kiwicha (Amaranth)
  • Aguaymanto (Cape Gooseberry)
  • Granadilla (Passion Fruit)

Timing:

  • Breakfast: Quinoa porridge with cacao, maca, and camu camu berry — complete protein breakfast
  • Lunch: Quinoa and potato soup with Andean herbs, olluco, and fresh vegetables
  • Dinner: Cañihua grain bowl with roasted Andean root vegetables, avocado, and aji amarillo sauce

16:8 Intermittent Fasting Protocol

Western Integrative Medicine

  • The most researched fasting protocol — eating within an 8-hour window and fasting for 16 hours daily.
  • During the fasting window, the body depletes glycogen and switches to fat oxidation, increasing AMPK activity, insulin sensitivity, and autophagy.
  • Benefits include reduced fasting insulin, improved metabolic flexibility, reduced inflammation markers (CRP, IL-6), and weight management.
  • The eating window is typically 10 am–6 pm or 12 pm–8 pm depending on lifestyle.

Foods:

  • Fasting window (16 hours): water only, black coffee, plain herbal tea, sparkling water
  • Breaking the fast: start with protein and fat — not carbohydrates (blunts the insulin spike after fasting)
  • Eating window (8 hours): normal anti-inflammatory whole foods
  • Avoid: fruit juice, BCAA supplements, bone broth with calories during fasting window — these partially break the fast
  • Electrolytes during fasting window: pinch of sea salt + a few drops of lemon juice if hunger is severe

Timing:

  • 12 pm (break fast): Wild salmon + 2 eggs + spinach + avocado — protein-fat first meal
  • 3 pm: Main nourishing meal — baked chicken + sweet potato + roasted vegetables
  • 6 pm (final meal): Light protein dinner — fish or chicken + non-starchy vegetables only

12 pm — Breaking the Fast

Salmon & Egg Break-Fast Plate

  1. Break your fast with protein and fat — not carbohydrates. This prevents the sharp insulin spike from carbohydrates after a 16-hour fast, maintaining the metabolic benefits.
  2. Scramble eggs slowly in butter on low heat until creamy.
  3. Sauté spinach in olive oil 1–2 minutes. Plate everything with sliced avocado.
  4. Eat slowly. After 16 hours of fasting, the digestive system needs gentle reintroduction — avoid large portions immediately.

3 pm — Main Meal

Herb-Roasted Chicken with Sweet Potato & Vegetables

  1. Preheat oven to 200°C. Toss sweet potato and vegetables with 2 tbsp olive oil, garlic, and herbs.
  2. Rub chicken with remaining olive oil and herbs. Place on tray with vegetables.
  3. Roast 22–25 minutes until chicken is cooked and vegetables have caramelised edges.
  4. Squeeze lemon over everything before serving.

6 pm — Final Meal (fasting window begins after this)

Light Fish Dinner with Green Vegetables

  1. Pan-sear fish in olive oil 3–4 minutes per side over medium heat.
  2. Steam or roast asparagus and courgette alongside. Wilt spinach in the pan.
  3. Plate and squeeze lemon over everything. Keep the meal light — you want digestion complete before sleep for better overnight autophagy.
  4. Drink herbal tea 30 minutes after. After this, fasting window begins — water, black tea, and herbal tea only until 12 pm tomorrow.

5:2 Modified Fasting Protocol

Western Integrative Medicine

  • Five days of normal eating and two non-consecutive restricted days (500 kcal for women, 600 kcal for men) per week.
  • The calorie-restricted days trigger the same metabolic benefits as full fasting — AMPK activation, reduced IGF-1, increased autophagy — but are more sustainable for most people.
  • The two fasting days should not be consecutive (e.g.
  • Monday and Thursday).
  • On fasting days, the goal is maximum nutrient density within the calorie limit.

Foods:

  • Fasting days: 500–600 total calories divided between 2 small meals
  • Fasting day proteins: eggs (70 kcal each), white fish (120 kcal per 150g), tofu (80 kcal per 100g)
  • Fasting day vegetables: unlimited non-starchy — broccoli, spinach, courgette, cucumber, celery
  • Non-fasting days: normal anti-inflammatory Mediterranean eating — no restriction
  • All days: minimum 2L water, black coffee and herbal tea allowed without breaking fast
  • Avoid: fasting on consecutive days, exercising strenuously on fasting days

Timing:

  • Fasting day breakfast (~150 kcal): 2 eggs any style (140 kcal) + unlimited herbal tea
  • Fasting day dinner (~350–450 kcal): white fish + steamed broccoli + leafy salad with lemon dressing
  • Normal day template: full Mediterranean anti-inflammatory meals without calorie restriction

Fasting Day — Breakfast (~150 kcal)

Two-Egg Fasting Breakfast

  1. Boil, poach, or scramble eggs without added oil or butter on a fasting day.
  2. Season lightly with sea salt. Drink plenty of water.
  3. Black coffee can be taken before this meal — it extends the fasting window's metabolic benefit.
  4. Total: approximately 140–150 kcal. Remaining 350–450 kcal budget is for dinner.

Fasting Day — Dinner (~400 kcal)

Fasting Day White Fish Plate

  1. Steam or bake fish in foil with lemon, herbs, and a tiny amount of olive oil. 15 minutes at 180°C.
  2. Steam broccoli and courgette 5–7 minutes until tender but not mushy.
  3. Dress salad with lemon juice only (no oil) to keep calories low.
  4. Total plate: approximately 335–370 kcal. Well within the 500 kcal fasting day budget.

Non-Fasting Day — Dinner (unrestricted)

Mediterranean Salmon with Legumes

  1. Roast vegetables with 2 tbsp olive oil at 200°C for 20 minutes.
  2. Pan-sear salmon in remaining olive oil 3–4 minutes per side.
  3. Toss chickpeas or lentils through the roasted vegetables.
  4. Plate and squeeze lemon over. Normal day — eat to comfortable fullness.

Circadian Rhythm Eating (Solar Fasting Protocol)

Ayurveda

  • Aligned with Ayurvedic principles of Agni (digestive fire) and modern circadian biology — the digestive system is strongest between 10 am and 2 pm (peak sun, peak metabolic enzyme activity) and weakest after sunset.
  • Eating after dark suppresses melatonin, increases insulin resistance by 20–30%, and disrupts circadian-regulated metabolic processes.
  • This protocol concentrates the largest meal at midday, uses a light early breakfast (or skips it), and ends all eating by 6–7 pm for a 14–16 hour overnight fast.

Foods:

  • Morning (optional, light): small amount of soaked nuts or fruit — never a heavy meal before 9 am when Agni is still awakening
  • Midday (main meal, 11 am–2 pm): largest meal of the day — all food groups, full nutrition
  • Evening (before 6 pm, very light): easily digestible — soup, cooked vegetables, small amount of protein
  • After 6–7 pm: only herbal tea, water — fasting window begins with sunset
  • Avoid: eating after 7 pm (reverses circadian metabolic benefits), heavy breakfast
  • 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 & Peppermint General Wellness Tea

Gentle, versatile blend suitable for most conditions.

Preparation:

  • Steep 1 tsp chamomile + 1 tsp peppermint in just-boiled water for 5–7 min.
  • Strain.

Dosage:

  • 2–3 cups daily

Western Herbalism

Ginger, Lemon & Honey Daily Tonic

Universal daily health tonic used across cultures for prevention and wellness.

Preparation:

  • Steep 1 tsp grated fresh ginger in hot water for 5 min.
  • Add fresh lemon juice and raw honey.

Dosage:

  • 1–2 cups daily

Ayurveda

Green Tea with Jasmine & Mint

Antioxidant-rich daily beverage with calming aromatic compounds.

Preparation:

  • Brew 1 tsp green tea with jasmine at 80°C for 3 min.
  • Add a sprig of fresh mint.

Dosage:

  • 2–3 cups daily

Traditional Chinese Medicine

Myrrh (African)

Commiphora africana

Traditionally used in African Traditional Medicine for wound healing, oral health, inflammation.

Preparation:

  • Infusion: Steep 1–2 tsp of dried Myrrh (African) 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.

African Traditional Medicine

Full profile

Myrrh (Murr)

Commiphora myrrha

Traditionally used in Unani / Islamic Medicine for wound healing, oral health, inflammation.

Preparation:

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

Dosage:

  • 1–3 cups daily

Unani / Islamic Medicine

Full profile

Harraz (Acacia)

Acacia nilotica

Traditionally used in Unani / Islamic Medicine for wound healing, diarrhea, digestive issues.

Preparation:

  • Infusion: Steep 1–2 tsp of dried Harraz (Acacia) 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.

Unani / Islamic Medicine

Full profile

Mastic (Mistaka)

Pistacia lentiscus

Traditionally used in Unani / Islamic Medicine for digestive issues, oral health, liver support.

Preparation:

  • Infusion: Steep 1–2 tsp of dried Mastic (Mistaka) 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:

  • Active liver disease — monitor liver enzymes with long-term use

Unani / Islamic Medicine

Full profile

Dragon's Blood (Dam Akhawain)

Dracaena cinnabari

Traditionally used in Unani / Islamic Medicine for wound healing, diarrhea, inflammation.

Preparation:

  • Infusion: Steep 1–2 tsp of dried Dragon's Blood (Dam Akhawain) 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.

Unani / Islamic Medicine

Full profile

Mastic Gum

Pistacia lentiscus

Traditionally used in Mediterranean for digestive issues, oral health, liver support.

Preparation:

  • Infusion: Steep 1–2 tsp of dried Mastic Gum 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:

  • Active liver disease — monitor liver enzymes with long-term use

Mediterranean

Full profile

Myrrh (Morr)

Commiphora myrrha

Traditionally used in Persian Medicine for wound healing, oral health, inflammation.

Preparation:

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

Dosage:

  • 1–3 cups daily

Persian Medicine

Full profile

Mastic Gum (Saqez)

Pistacia lentiscus

Traditionally used in Persian Medicine for digestive issues, oral health, liver support.

Preparation:

  • Infusion: Steep 1–2 tsp of dried Mastic Gum (Saqez) 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:

  • Active liver disease — monitor liver enzymes with long-term use

Persian Medicine

Full profile
How to Make This

Myrrh (African)

Commiphora africana

Traditionally used in African Traditional Medicine for wound healing, oral health, inflammation.

Preparation:

  • Fill a jar with dried Myrrh (African) 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.

African Traditional Medicine

Bloodroot

Sanguinaria canadensis

Traditionally used in Indigenous / Native American for respiratory issues, skin health, fever.

Preparation:

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

Dosage:

  • 20–40 drops in water, 2–3× daily

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

Avoid if:

  • Pregnancy & breastfeeding — insufficient safety data; consult your doctor
  • Children — not suitable without specialist supervision
  • Liver or kidney disease — potentially hepatotoxic at high doses; medical supervision required

Indigenous / Native American

Myrrh (Murr)

Commiphora myrrha

Traditionally used in Unani / Islamic Medicine for wound healing, oral health, inflammation.

Preparation:

  • Fill a jar with dried Myrrh (Murr) 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

Unani / Islamic Medicine

Harraz (Acacia)

Acacia nilotica

Traditionally used in Unani / Islamic Medicine for wound healing, diarrhea, digestive issues.

Preparation:

  • Fill a jar with dried Harraz (Acacia) 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.

Unani / Islamic Medicine

Mastic (Mistaka)

Pistacia lentiscus

Traditionally used in Unani / Islamic Medicine for digestive issues, oral health, liver support.

Preparation:

  • Fill a jar with dried Mastic (Mistaka) 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:

  • Active liver disease — monitor liver enzymes with long-term use

Unani / Islamic Medicine

Dragon's Blood (Dam Akhawain)

Dracaena cinnabari

Traditionally used in Unani / Islamic Medicine for wound healing, diarrhea, inflammation.

Preparation:

  • Fill a jar with dried Dragon's Blood (Dam Akhawain) 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.

Unani / Islamic Medicine

Mastic Gum

Pistacia lentiscus

Traditionally used in Mediterranean for digestive issues, oral health, liver support.

Preparation:

  • Fill a jar with dried Mastic Gum 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:

  • Active liver disease — monitor liver enzymes with long-term use

Mediterranean

Myrrh (Morr)

Commiphora myrrha

Traditionally used in Persian Medicine for wound healing, oral health, inflammation.

Preparation:

  • Fill a jar with dried Myrrh (Morr) 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

Persian Medicine

Mastic Gum (Saqez)

Pistacia lentiscus

Traditionally used in Persian Medicine for digestive issues, oral health, liver support.

Preparation:

  • Fill a jar with dried Mastic Gum (Saqez) 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:

  • Active liver disease — monitor liver enzymes with long-term use

Persian Medicine

Dragon's Blood (Khoon Siavash)

Dracaena cinnabari

Traditionally used in Persian Medicine for wound healing, diarrhea, inflammation.

Preparation:

  • Fill a jar with dried Dragon's Blood (Khoon Siavash) 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.

Persian Medicine

Areca Nut (Pakku)

Areca catechu

Traditionally used in Siddha Medicine for digestive issues, parasites, oral health.

Preparation:

  • Fill a jar with dried Areca Nut (Pakku) 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.

Siddha Medicine

Gall Nut (Maashikkai)

Quercus infectoria

Traditionally used in Siddha Medicine for oral health, wound healing, diarrhea.

Preparation:

  • Fill a jar with dried Gall Nut (Maashikkai) 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.

Siddha Medicine

Karuvelam (Babul)

Acacia nilotica

Traditionally used in Siddha Medicine for skin health, wound healing, diarrhea.

Preparation:

  • Fill a jar with dried Karuvelam (Babul) 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.

Siddha Medicine

Naga Valli (Betel Leaf)

Piper betle

Traditionally used in Siddha Medicine for digestive issues, respiratory issues, oral health.

Preparation:

  • Fill a jar with dried Naga Valli (Betel Leaf) 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.

Siddha Medicine

Betel Leaf (Sirih)

Piper betle

Traditionally used in Jamu for oral health, wound healing, respiratory issues.

Preparation:

  • Fill a jar with dried Betel Leaf (Sirih) 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.

Jamu

Areca Nut (Pinang)

Areca catechu

Traditionally used in Jamu for digestive issues, oral health, parasites.

Preparation:

  • Fill a jar with dried Areca Nut (Pinang) 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.

Jamu

Gambir

Uncaria gambir

Traditionally used in Jamu for diarrhea, oral health, wound healing.

Preparation:

  • Fill a jar with dried Gambir 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.

Jamu

Osmanthus (Que Hoa)

Osmanthus fragrans

Traditionally used in Vietnamese Traditional Medicine for digestive issues, oral health, anxiety.

Preparation:

  • Fill a jar with dried Osmanthus (Que Hoa) 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:

  • CNS medications (benzodiazepines, SSRIs, MAOIs) — may potentiate sedative or serotonergic effects

Vietnamese Traditional Medicine

Propolis (Propolis)

Apis mellifera product

Traditionally used in Russian & Siberian Folk Medicine for immune support, infection, wound healing.

Preparation:

  • Fill a jar with dried Propolis (Propolis) 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:

  • Autoimmune conditions (lupus, MS, RA) — may overstimulate immune response

Russian & Siberian Folk Medicine

Bloodroot

Sanguinaria canadensis

Traditionally used in Appalachian Folk Medicine for respiratory issues, skin health, oral health.

Preparation:

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

Dosage:

  • 20–40 drops in water, 2–3× daily

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

Avoid if:

  • Pregnancy & breastfeeding — insufficient safety data; consult your doctor
  • Children — not suitable without specialist supervision
  • Liver or kidney disease — potentially hepatotoxic at high doses; medical supervision required

Appalachian Folk Medicine

How to Make This

Morning Green Juice

Nutrient-dense daily green juice for overall health and vitality.

Preparation:

  • Juice: 2 cups spinach, 1 cucumber, 3 stalks celery, 1 green apple, ½ lemon, 1 inch ginger.

Dosage:

  • 200–300 ml daily

Western Herbalism

Carrot, Apple & Ginger Daily Tonic

Warming, antioxidant-rich tonic suitable for general wellness.

Preparation:

  • Juice: 4 carrots + 2 apples + 1 inch ginger + ½ lemon.

Dosage:

  • 200 ml daily

Ayurveda

Beet, Berry & Lemon Vitality Juice

Vibrant, antioxidant-dense juice for daily energy and longevity.

Preparation:

  • Juice: 1 beet + 1 cup mixed berries + 1 orange + ½ lemon + 1 apple.

Dosage:

  • 200 ml daily

Mediterranean

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

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Bodywork

Acupuncture

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

⏱ 6–12 weekly sessions recommended initially

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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

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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

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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

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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

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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

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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

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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

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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

Filipino Traditional Medicine

Hilot and Albularyo traditions blend indigenous Austronesian plant knowledge with Spanish colonial influence, using lagundi, sambong, and bayabas alongside prayer and hands-on healing.

Filipino Traditional Medicine addresses oral health using traditional herbs, dietary adjustments, and lifestyle practices specific to its healing philosophy.

Cape & Southern African Herbalism

The Cape Floral Kingdom — the world's most biodiverse — gave rise to centuries of Khoi-San and Cape Malay healing using buchu, rooibos, honeybush, and fynbos plants unique to southern Africa.

Cape & Southern African Herbalism addresses oral health 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 oral health using traditional herbs, dietary adjustments, and lifestyle practices specific to its healing philosophy.

Sufi & Islamic Mystical Medicine

Sufi healers integrated Prophetic medicine (Tibb al-Nabawi) with mystical healing, using rose, saffron, frankincense, black seed, and Quranic recitation to heal the body and purify the soul.

Sufi & Islamic Mystical Medicine addresses oral health using traditional herbs, dietary adjustments, and lifestyle practices specific to its healing philosophy.

Ancient Egyptian Medicine

Documented in the Ebers Papyrus (1550 BCE), Egyptian medicine combined frankincense, myrrh, aloe, and over 700 plant remedies with spiritual ritual.

Ancient Egyptian Medicine addresses oral health 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 oral health using traditional herbs, dietary adjustments, and lifestyle practices specific to its healing philosophy.

Mapuche Medicine

Mapuche machi healers combine ritual, spiritual diagnosis, and the extraordinary plant diversity of Patagonia and the southern Andes — one of South America's most vibrantly alive healing traditions.

Mapuche Medicine addresses oral health using traditional herbs, dietary adjustments, and lifestyle practices specific to its healing philosophy.

Khmer Traditional Medicine

Cambodia's Kru Khmer healers blend Theravada Buddhist principles with Austronesian plant knowledge, using galangal, noni, and jungle botanicals in formulas inscribed on the temple walls of Angkor Wat.

Khmer Traditional Medicine addresses oral health using traditional herbs, dietary adjustments, and lifestyle practices specific to its healing philosophy.

Unani / Islamic Medicine

A Greco-Arabic tradition preserving and expanding the works of Hippocrates and Galen through Islamic scholarship.

Unani / Islamic Medicine addresses oral health using traditional herbs, dietary adjustments, and lifestyle practices specific to its healing philosophy.

Siddha Medicine

One of the world's oldest medical systems, originating in Tamil Nadu, using metals, minerals, and plants to restore the body's elemental balance.

Siddha Medicine addresses oral health 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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