Condition

Skin Conditions

Skin conditions is a broad umbrella term for the wide array of disorders affecting the skin — the body's largest organ and primary barrier against the external environment — spanning inflammatory conditions such as eczema and psoriasis, infections, growths, pigmentary changes, and reactive conditions like hives or contact dermatitis. What unites this diverse category is that the skin, composed of the epidermis (a stratified barrier renewed roughly every four weeks), dermis (collagen, blood vessels, nerve endings), and subcutaneous layer, is a highly active immunological and sensory organ, meaning skin conditions frequently reflect — or are triggered by — internal processes: immune dysregulation, hormonal shifts, nutrient status, gut health, and stress all manifest visibly at the skin surface, which is why the skin is sometimes called a window onto systemic health. Because the umbrella spans such different mechanisms, effective management depends heavily on accurate identification of the specific condition. Holistic management: omega-3 fatty acids and zinc to support skin barrier integrity broadly; probiotics for the gut-skin axis; identifying and removing dietary or contact triggers; adequate hydration and a fragrance-free moisturising routine; and antioxidant-rich foods to reduce oxidative skin stress.

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.

Gabi Leaf (Taro)

Colocasia esculenta

Traditionally used in Filipino Traditional Medicine for wound healing, skin conditions, 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

⚠️ Heart & Blood Pressure Medications: May interact with antihypertensive drugs, blood thinners, or cardiac medications. Do not combine without medical guidance.

Avoid if:

  • Pre-surgery — discontinue at least 2 weeks prior (potential antiplatelet effect)

Filipino Traditional Medicine

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Lubi-lubi (Ficus)

Ficus septica

Traditionally used in Filipino Traditional Medicine for wound healing, skin conditions, 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.

Filipino Traditional Medicine

Full profile

Madre de Cacao (Gliricidia)

Gliricidia sepium

Traditionally used in Mayan Traditional Medicine for wound healing, skin conditions, lice.

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.

Mayan Traditional Medicine

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Chac Teah (Annona)

Annona reticulata

Traditionally used in Mayan Traditional Medicine for parasites, fever, 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.

Mayan Traditional Medicine

Full profile

Tzoy (Senna)

Senna racemosa

Traditionally used in Mayan Traditional Medicine for constipation, skin conditions, 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

⚠️ 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

Mayan Traditional Medicine

Full profile

Balsamito (Croton)

Croton flavens

Traditionally used in Mayan Traditional Medicine for wound healing, skin conditions, 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

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

Mayan Traditional Medicine

Full profile

Mwarobaini (Neem Leaf)

Azadirachta indica

Traditionally used in East African Traditional Medicine for malaria, fever, immune 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:

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

East African Traditional Medicine

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Wild Senna (Mtunguja)

Senna didymobotrya

Traditionally used in East African Traditional Medicine for skin conditions, malaria, 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

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

East African Traditional Medicine

Full profile

Mganga (Bobgunnia)

Bobgunnia madagascariensis

Traditionally used in East African Traditional Medicine for wound healing, fever, skin conditions.

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.

East African Traditional Medicine

Full profile

Sodom Apple (Mutembe)

Calotropis procera

Traditionally used in East African Traditional Medicine for pain, wound healing, 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

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

East African Traditional Medicine

Full profile

Wild Dagga (Lion's Tail)

Leonotis leonurus

Traditionally used in Cape & Southern African Herbalism for fever, headache, high blood pressure.

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

⚠️ Heart & Blood Pressure Medications: May interact with antihypertensive drugs, blood thinners, or cardiac medications. Do not combine without medical guidance.

Avoid if:

  • Pre-surgery — discontinue at least 2 weeks prior (potential antiplatelet effect)

Cape & Southern African Herbalism

Full profile

Daggabossie (Wild Hemp)

Leonotis ocymifolia

Traditionally used in Cape & Southern African Herbalism for pain, fever, skin conditions.

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.

Cape & Southern African Herbalism

Full profile

Melkbos (Milkbush)

Euphorbia tirucalli

Traditionally used in Cape & Southern African Herbalism for warts, skin conditions, cancer 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.

Cape & Southern African Herbalism

Full profile

Ixande (Ocotea)

Ocotea bullata

Traditionally used in Cape & Southern African Herbalism for rheumatism, fever, 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.

Cape & Southern African Herbalism

Full profile

Helawathu (Cassia Tora)

Cassia tora

Traditionally used in Sri Lankan Traditional Medicine for eye health, liver support, skin conditions.

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

Sri Lankan Traditional Medicine

Full profile

Tamarisk (Binu)

Tamarix aphylla

Traditionally used in Ancient Babylonian Medicine for skin conditions, wound healing, 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

Ancient Babylonian Medicine

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Nightshade (Liqtu)

Solanum nigrum

Traditionally used in Ancient Babylonian Medicine for pain, fever, 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.

Ancient Babylonian Medicine

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Palqui (Cestrum)

Cestrum parqui

Traditionally used in Mapuche Medicine for skin conditions, fever, 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.

Mapuche Medicine

Full profile

Tralhuen (Tragia)

Tragia volubilis

Traditionally used in Mapuche Medicine for wound healing, skin conditions, 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

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

Mapuche Medicine

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Nightshade (Inab al-Tha'lab)

Solanum nigrum

Traditionally used in Sufi & Islamic Mystical Medicine for pain, fever, 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.

Sufi & Islamic Mystical Medicine

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Cassia (Kanwa Leaf)

Cassia nigricans

Traditionally used in Hausa Traditional Medicine for skin conditions, fever, 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.

Hausa Traditional Medicine

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Senna (Tumfafiya)

Senna singueana

Traditionally used in Hausa Traditional Medicine for constipation, fever, skin conditions.

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:

  • Children under 12 — therapeutic dosage not established
  • Active liver disease — monitor liver enzymes with long-term use

Hausa Traditional Medicine

Full profile

Calotropis (Tumfafiya)

Calotropis procera

Traditionally used in Hausa Traditional Medicine for pain, wound healing, skin conditions.

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.

Hausa Traditional Medicine

Full profile

Cassia Sieberiana (Kolo)

Cassia sieberiana

Traditionally used in Hausa Traditional Medicine for constipation, skin conditions, 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

Hausa Traditional Medicine

Full profile

Siamese Cassia (Sla Trabing)

Senna siamea

Traditionally used in Khmer Traditional Medicine for constipation, fever, 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.

Avoid if:

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

Khmer Traditional Medicine

Full profile

Cumaceba

Swartzia polyphylla

Traditionally used in Shipibo & Upper Amazonian Shamanism for skin conditions, wound healing, 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

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

Shipibo & Upper Amazonian Shamanism

Full profile

Pinon Colorado (Red Jatropha)

Jatropha gossypifolia

Traditionally used in Shipibo & Upper Amazonian Shamanism for wound healing, fever, skin conditions.

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.

Shipibo & Upper Amazonian Shamanism

Full profile

Piñon Blanco (White Jatropha)

Jatropha curcas

Traditionally used in Shipibo & Upper Amazonian Shamanism for wound healing, skin conditions, constipation.

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.

Shipibo & Upper Amazonian Shamanism

Full profile

Ojé (Ficus insipida)

Ficus insipida

Traditionally used in Shipibo & Upper Amazonian Shamanism for parasites, digestive issues, worms.

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.

Shipibo & Upper Amazonian Shamanism

Full profile

Cnidium (She Chuang Zi)

Cnidium monnieri

Traditionally used in Taoist Herbal Medicine for skin conditions, vaginal infections, kidney 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:

  • Significant kidney impairment — diuretic herbs may worsen renal function

Taoist Herbal Medicine

Full profile

Omega-3 Rich Foods (Salmon, Walnuts, Flaxseed)

Essential fats that reduce skin inflammation and support the skin barrier.

Preparation:

  • Include fatty fish 2–3×/week; add 1 tbsp flaxseed or walnuts to daily diet.

Dosage:

  • Daily

Mediterranean

Zinc-Rich Foods (Pumpkin Seeds, Oysters)

Zinc is essential for wound healing, sebum regulation, and skin immunity.

Preparation:

  • Eat pumpkin seeds as a daily snack or add to salads; include shellfish 2×/week.

Dosage:

  • Daily

Western Herbalism

Fermented Foods

Gut microbiome directly impacts skin health via the gut-skin axis.

Preparation:

  • Eat kimchi, miso, or yogurt daily with meals.

Dosage:

  • ½ cup daily

Korean Traditional Medicine (Hanbang)

Turmeric

Anti-inflammatory and antimicrobial spice applied topically and taken internally.

Preparation:

  • Mix ½ tsp turmeric with honey for a face mask; add to warm milk and diet.

Dosage:

  • 1 tsp daily in food

Ayurveda

Full profile

Green Tea

EGCG polyphenols protect skin from oxidative damage and reduce sebum.

Preparation:

  • Drink 2–3 cups of high-quality green tea daily.
  • Avoid milk in green tea.

Dosage:

  • 2–3 cups daily

Traditional Chinese Medicine

Full profile

Sweet Potato & Orange Vegetables

Beta-carotene is converted to vitamin A — essential for skin cell turnover.

Preparation:

  • Eat baked sweet potato, carrots, or butternut squash with a healthy fat for absorption.

Dosage:

  • 1 serving daily

Indigenous/Native American Medicine

Anti-Acne Elimination Diet

Western Herbalism

  • This elimination protocol removes known dietary acne triggers (high-glycaemic foods, dairy, and processed foods) while loading beneficial skin nutrients: zinc, vitamin A, omega-3s, and probiotics.

Foods:

  • Wild salmon
  • Pumpkin seeds
  • Sweet potato
  • Kale
  • Green tea
  • Blueberries
  • Coconut yogurt
  • Spearmint
  • Burdock root
  • Nettle
  • Elderberry
  • Peppermint
  • Lemon Balm
  • Hawthorn
  • Oregon Grape
  • Linden (Lime Blossom)

Timing:

  • Breakfast: Coconut yogurt with berries, pumpkin seeds, and matcha powder — no dairy or sugar
  • Lunch: Large salad with salmon, avocado, mixed greens, cucumber, and olive oil and lemon dressing
  • Dinner: Baked sweet potato with steamed kale and stir-fried prawns with garlic and ginger

Korean Beauty Diet (Pibu Diet)

Korean Traditional Medicine (Hanbang)

  • Korean traditional medicine and modern Korean beauty culture emphasise a diet rich in fermented foods, seaweed, collagen-supporting foods, and mild anti-inflammatory ingredients for luminous skin.

Foods:

  • Kimchi
  • Miyeok (seaweed)
  • Tofu
  • Shiitake mushrooms
  • Green tea
  • Bone broth
  • Sesame seeds
  • Ginseng
  • Perilla leaf
  • Korean pear

Timing:

  • Breakfast: Warm barley tea with steamed rice, a soft egg, kimchi, and a small portion of seaweed salad
  • Lunch: Doenjang (miso) soup with tofu, shiitake mushrooms, zucchini, and a side of fermented vegetables
  • Dinner: Clear bone broth with rice noodles, leafy greens, sesame seeds, and a sheet of toasted gim (seaweed)

Jamu Kulit (Skin Beauty) Diet

Jamu

  • Jamu skin tradition uses turmeric, tamarind, and tropical fruits both internally and externally to achieve the radiant skin ('kulit bersih') prized in Indonesian healing culture.

Foods:

  • Turmeric (kunir)
  • Tamarind
  • Papaya
  • Cucumber
  • Aloe vera
  • Coconut water
  • Pandan leaf
  • Soursop
  • Mangosteen
  • Dragon fruit
  • Turmeric (Kunyit)
  • Ginger (Jahe)
  • Lemongrass (Sereh)
  • Nutmeg (Pala)
  • Cinnamon (Kayu Manis)
  • Javanese Turmeric (Temulawak)

Timing:

  • Breakfast: Fresh coconut water with papaya and a small jamu shot (turmeric, tamarind, ginger, honey)
  • Lunch: Gado-gado (vegetable salad) with tempeh, tofu, cucumber, and light peanut sauce
  • Dinner: Steamed fish with turmeric and coconut, side of young papaya salad, and tamarind broth

Māori Rongoa Skin Healing Diet

Māori Rongoa

  • Māori Rongoa (medicine) emphasises whole, unprocessed native foods from the land and sea — rich in omega-3s, minerals, and antioxidants that nourish the skin from within.

Foods:

  • Kūmara (sweet potato)
  • Kawakawa leaf
  • Horopito berry
  • Mānuka honey
  • Seafood (kaimoana)
  • Puha (sow thistle)
  • Watercress
  • Flaxseed
  • Harakeke seed
  • Rewena (sourdough bread)
  • Harakeke (New Zealand Flax)
  • Horopito (Pepper Tree)
  • Tī Kōuka (Cabbage Tree)
  • Hinau Berry
  • Kiekie Fruit
  • Kawakawa Berry

Timing:

  • Breakfast: Rewena (Māori sourdough) with mānuka honey and a cup of kawakawa leaf tea
  • Lunch: Hāngī-style kūmara and vegetable feast with watercress and puha salad
  • Dinner: Fresh seafood (mussels, fish) with kawakawa broth, kūmara, and steamed 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

Burdock Root & Nettle Skin-Cleansing Tea

Traditional blood-purifying blend for acne, eczema, and psoriasis.

Preparation:

  • Decoct 1 tsp burdock root + 1 tsp nettle leaf in 2 cups water for 15 min.
  • Strain.

Dosage:

  • 2–3 cups daily

Western Herbalism

Calendula & Red Clover Beauty Tea

Skin-healing blend rich in flavonoids and isoflavones.

Preparation:

  • Steep 1 tsp dried calendula flowers + 1 tsp red clover blossoms in just-boiled water for 8 min.
  • Strain.

Dosage:

  • 2 cups daily

Western Herbalism

Green Tea & Spearmint Anti-Androgen Blend

Used for hormonal acne and excess sebum production.

Preparation:

  • Brew 1 tsp green tea + 1 tsp spearmint in water at 80°C for 4 min.
  • Do not overstep.

Dosage:

  • 2 cups daily

Traditional Chinese Medicine

Dandelion & Milk Thistle Liver-Skin Blend

Liver-clearing blend for skin conditions driven by sluggish detoxification.

Preparation:

  • Decoct 1 tsp dandelion root + ½ tsp milk thistle seed in 2 cups water for 20 min.
  • Strain.

Dosage:

  • 2 cups daily

Western Herbalism

Gabi Leaf (Taro)

Colocasia esculenta

Traditionally used in Filipino Traditional Medicine for wound healing, skin conditions, digestive issues.

Preparation:

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

Dosage:

  • 1–3 cups daily

⚠️ Heart & Blood Pressure Medications: May interact with antihypertensive drugs, blood thinners, or cardiac medications. Do not combine without medical guidance.

Avoid if:

  • Pre-surgery — discontinue at least 2 weeks prior (potential antiplatelet effect)

Filipino Traditional Medicine

Full profile

Lubi-lubi (Ficus)

Ficus septica

Traditionally used in Filipino Traditional Medicine for wound healing, skin conditions, digestive issues.

Preparation:

  • Infusion: Steep 1–2 tsp of dried Lubi-lubi (Ficus) 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.

Filipino Traditional Medicine

Full profile

Madre de Cacao (Gliricidia)

Gliricidia sepium

Traditionally used in Mayan Traditional Medicine for wound healing, skin conditions, lice.

Preparation:

  • Infusion: Steep 1–2 tsp of dried Madre de Cacao (Gliricidia) 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.

Mayan Traditional Medicine

Full profile

Chac Teah (Annona)

Annona reticulata

Traditionally used in Mayan Traditional Medicine for parasites, fever, digestive issues.

Preparation:

  • Infusion: Steep 1–2 tsp of dried Chac Teah (Annona) 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.

Mayan Traditional Medicine

Full profile

Tzoy (Senna)

Senna racemosa

Traditionally used in Mayan Traditional Medicine for constipation, skin conditions, fever.

Preparation:

  • Infusion: Steep 1–2 tsp of dried Tzoy (Senna) 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

Mayan Traditional Medicine

Full profile

Balsamito (Croton)

Croton flavens

Traditionally used in Mayan Traditional Medicine for wound healing, skin conditions, fever.

Preparation:

  • Infusion: Steep 1–2 tsp of dried Balsamito (Croton) 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.

Mayan Traditional Medicine

Full profile

Mwarobaini (Neem Leaf)

Azadirachta indica

Traditionally used in East African Traditional Medicine for malaria, fever, immune support.

Preparation:

  • Infusion: Steep 1–2 tsp of dried Mwarobaini (Neem Leaf) 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:

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

East African Traditional Medicine

Full profile

Wild Senna (Mtunguja)

Senna didymobotrya

Traditionally used in East African Traditional Medicine for skin conditions, malaria, fever.

Preparation:

  • Infusion: Steep 1–2 tsp of dried Wild Senna (Mtunguja) 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.

East African Traditional Medicine

Full profile
How to Make This

Gabi Leaf (Taro)

Colocasia esculenta

Traditionally used in Filipino Traditional Medicine for wound healing, skin conditions, digestive issues.

Preparation:

  • Fill a jar with dried Gabi Leaf (Taro) 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

⚠️ Heart & Blood Pressure Medications: May interact with antihypertensive drugs, blood thinners, or cardiac medications. Do not combine without medical guidance.

Avoid if:

  • Pre-surgery — discontinue at least 2 weeks prior (potential antiplatelet effect)

Filipino Traditional Medicine

Lubi-lubi (Ficus)

Ficus septica

Traditionally used in Filipino Traditional Medicine for wound healing, skin conditions, digestive issues.

Preparation:

  • Fill a jar with dried Lubi-lubi (Ficus) 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.

Filipino Traditional Medicine

Madre de Cacao (Gliricidia)

Gliricidia sepium

Traditionally used in Mayan Traditional Medicine for wound healing, skin conditions, lice.

Preparation:

  • Fill a jar with dried Madre de Cacao (Gliricidia) 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.

Mayan Traditional Medicine

Chac Teah (Annona)

Annona reticulata

Traditionally used in Mayan Traditional Medicine for parasites, fever, digestive issues.

Preparation:

  • Fill a jar with dried Chac Teah (Annona) 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.

Mayan Traditional Medicine

Tzoy (Senna)

Senna racemosa

Traditionally used in Mayan Traditional Medicine for constipation, skin conditions, fever.

Preparation:

  • Fill a jar with dried Tzoy (Senna) 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

Mayan Traditional Medicine

Balsamito (Croton)

Croton flavens

Traditionally used in Mayan Traditional Medicine for wound healing, skin conditions, fever.

Preparation:

  • Fill a jar with dried Balsamito (Croton) 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.

Mayan Traditional Medicine

Mwarobaini (Neem Leaf)

Azadirachta indica

Traditionally used in East African Traditional Medicine for malaria, fever, immune support.

Preparation:

  • Fill a jar with dried Mwarobaini (Neem 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.

Avoid if:

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

East African Traditional Medicine

Wild Senna (Mtunguja)

Senna didymobotrya

Traditionally used in East African Traditional Medicine for skin conditions, malaria, fever.

Preparation:

  • Fill a jar with dried Wild Senna (Mtunguja) 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.

East African Traditional Medicine

Mganga (Bobgunnia)

Bobgunnia madagascariensis

Traditionally used in East African Traditional Medicine for wound healing, fever, skin conditions.

Preparation:

  • Fill a jar with dried Mganga (Bobgunnia) 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.

East African Traditional Medicine

Sodom Apple (Mutembe)

Calotropis procera

Traditionally used in East African Traditional Medicine for pain, wound healing, fever.

Preparation:

  • Fill a jar with dried Sodom Apple (Mutembe) 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.

East African Traditional Medicine

Wild Dagga (Lion's Tail)

Leonotis leonurus

Traditionally used in Cape & Southern African Herbalism for fever, headache, high blood pressure.

Preparation:

  • Fill a jar with dried Wild Dagga (Lion's Tail) 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

⚠️ Heart & Blood Pressure Medications: May interact with antihypertensive drugs, blood thinners, or cardiac medications. Do not combine without medical guidance.

Avoid if:

  • Pre-surgery — discontinue at least 2 weeks prior (potential antiplatelet effect)

Cape & Southern African Herbalism

Daggabossie (Wild Hemp)

Leonotis ocymifolia

Traditionally used in Cape & Southern African Herbalism for pain, fever, skin conditions.

Preparation:

  • Fill a jar with dried Daggabossie (Wild Hemp) 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.

Cape & Southern African Herbalism

Melkbos (Milkbush)

Euphorbia tirucalli

Traditionally used in Cape & Southern African Herbalism for warts, skin conditions, cancer support.

Preparation:

  • Fill a jar with dried Melkbos (Milkbush) 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.

Cape & Southern African Herbalism

Ixande (Ocotea)

Ocotea bullata

Traditionally used in Cape & Southern African Herbalism for rheumatism, fever, wound healing.

Preparation:

  • Fill a jar with dried Ixande (Ocotea) 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.

Cape & Southern African Herbalism

Helawathu (Cassia Tora)

Cassia tora

Traditionally used in Sri Lankan Traditional Medicine for eye health, liver support, skin conditions.

Preparation:

  • Fill a jar with dried Helawathu (Cassia Tora) 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

Sri Lankan Traditional Medicine

Tamarisk (Binu)

Tamarix aphylla

Traditionally used in Ancient Babylonian Medicine for skin conditions, wound healing, liver support.

Preparation:

  • Fill a jar with dried Tamarisk (Binu) 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

Ancient Babylonian Medicine

Nightshade (Liqtu)

Solanum nigrum

Traditionally used in Ancient Babylonian Medicine for pain, fever, wound healing.

Preparation:

  • Fill a jar with dried Nightshade (Liqtu) 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.

Ancient Babylonian Medicine

Palqui (Cestrum)

Cestrum parqui

Traditionally used in Mapuche Medicine for skin conditions, fever, wound healing.

Preparation:

  • Fill a jar with dried Palqui (Cestrum) 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.

Mapuche Medicine

Tralhuen (Tragia)

Tragia volubilis

Traditionally used in Mapuche Medicine for wound healing, skin conditions, fever.

Preparation:

  • Fill a jar with dried Tralhuen (Tragia) 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.

Mapuche Medicine

Nightshade (Inab al-Tha'lab)

Solanum nigrum

Traditionally used in Sufi & Islamic Mystical Medicine for pain, fever, wound healing.

Preparation:

  • Fill a jar with dried Nightshade (Inab al-Tha'lab) 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.

Sufi & Islamic Mystical Medicine

How to Make This

Carrot, Beet & Turmeric Glow Juice

Beta-carotene-rich blend for skin cell turnover and anti-inflammatory glow.

Preparation:

  • Juice: 3 carrots + 1 beet + 1 inch turmeric + 1 inch ginger + 1 orange + ½ lemon.

Dosage:

  • 200 ml daily

Ayurveda

Cucumber, Aloe & Green Apple Skin Hydration Juice

Hydrating and cooling juice for dry, inflamed, and sensitive skin.

Preparation:

  • Blend: 1 large cucumber + 2 tbsp aloe vera gel + 1 green apple + ½ lime + handful mint.
  • Strain.

Dosage:

  • 200–250 ml daily

Korean Traditional Medicine (Hanbang)

Dandelion & Nettle Blood-Purifying Juice

Traditional skin-cleansing tonic for acne and eczema.

Preparation:

  • Juice: 1 cup dandelion greens + 1 cup nettle leaves (or steep as strong tea) + 2 green apples + ½ lemon + 1 cucumber.

Dosage:

  • 200 ml daily

Western Herbalism

How to Make This

Neem & Tea Tree Clarifying Soap

A traditional Ayurvedic cleansing bar combining neem's antibacterial properties with tea tree oil to purify skin, reduce blemishes, and control excess sebum without stripping the skin's natural barrier.

How to make:

  1. Melt castile soap base in a double boiler over low heat until fully liquid.
  2. Remove from heat and allow to cool to 50°C (do not let it solidify).
  3. Stir in neem oil, neem leaf powder, and activated charcoal until combined.
  4. Add essential oils and stir gently — do not whisk to avoid bubbles.
  5. Pour into silicone soap moulds and tap gently to release air bubbles.
  6. Allow to set at room temperature for 24–48 hours before unmoulding.
  7. Cure for an additional 1 week before use for best results.

Apply: Wet skin, lather soap between hands, apply to face or body, massage gently for 30–60 seconds, and rinse thoroughly with lukewarm water. Pat dry. — Once or twice daily — morning and evening

Ayurveda

Calendula & Oat Soothing Cream

A deeply soothing Western herbal cream that combines calendula's renowned skin-healing properties with colloidal oatmeal to calm inflammation, relieve itch, and restore the skin barrier — ideal for eczema, dermatitis, and reactive skin.

How to make:

  1. Melt beeswax and shea butter together in a double boiler.
  2. Add calendula-infused coconut oil and stir until combined.
  3. Remove from heat and let cool to 40°C — mixture should begin to thicken.
  4. In a separate bowl, combine aloe vera gel and colloidal oatmeal.
  5. Slowly pour the oil mixture into the aloe mixture while blending with a hand mixer.
  6. Blend until a thick, creamy emulsion forms.
  7. Add essential oils and stir gently to incorporate.
  8. Spoon into sterilised glass jars and seal.

Apply: Apply a small amount to clean, dry skin using gentle upward circular motions. Allow to absorb fully before dressing. — 2–3 times daily, or after bathing while skin is still slightly damp

Western Herbalism

Bodywork

Lymphatic drainage massage

gentle manual technique targeting neck, armpit, and groin lymph nodes to support immune clearance and detoxification

⏱ 20–30 min session, 2–3x/week or monthly with a trained therapist

Full guide & log

Bodywork

Acupuncture

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

⏱ 6–12 weekly sessions recommended initially

Full guide & log

Thermal & Detox

Sauna therapy

infrared sauna at 50–60°C for 20–30 min, 3–4x/week

⏱ promotes detoxification through sweat, reduces inflammatory markers, and supports immune function

Full guide & log

Thermal & Detox

Cold plunge / contrast hydrotherapy

30–60 seconds cold shower or cold plunge after sauna

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

Full guide & log

Movement

Yoga

30–45 min daily practice of poses suited to your condition

⏱ combines breathwork, stretching, and mindfulness to regulate the nervous system and reduce stress hormones

Full guide & log

Mind & Stress

Meditation

20 min daily

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

Full guide & log

Mind & Stress

Breathwork

diaphragmatic breathing or pranayama (e.g. alternate nostril, 4-7-8) for 10–15 min daily

⏱ regulates the autonomic nervous system and reduces systemic inflammation

Full guide & log

Nature

Grounding / earthing

20–30 min of barefoot contact with grass, soil, or sand daily

⏱ shown to reduce cortisol, normalise circadian rhythm, and lower inflammatory markers

Full guide & log

Nature

Forest bathing (Shinrin-yoku)

60–90 min slow, mindful walk in a forested or green environment weekly

⏱ clinically shown to reduce stress hormones and blood pressure

Full guide & log

Sleep

Sleep hygiene

maintain a consistent sleep/wake time, keep bedroom dark and cool (18–20°C), avoid screens 1 hour before bed

⏱ 7–9 hours of quality sleep is foundational to all healing

Full guide & log

Sleep

Morning sunlight

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

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

Full guide & log

Mind & Stress

Journaling

10–15 min daily reflective writing

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

Full guide & log

Daily Habit

Dry brushing

daily gentle brushing of dry skin before showering with a natural bristle brush

⏱ stimulates lymphatic drainage and removes dead skin cells to support skin renewal

Full guide & log

Daily Habit

Cold water rinse

end each shower with 30 seconds of cold water

⏱ tightens pores, reduces skin inflammation, and improves circulation

Hausa Traditional Medicine

The Hausa people's Boka healers maintain one of West Africa's most systematised oral pharmacopoeias, using baobab, desert date, neem, and tamarind in precise formulas for body and spirit.

Hausa Traditional Medicine addresses skin conditions using traditional herbs, dietary adjustments, and lifestyle practices specific to its healing philosophy.

Mayan Traditional Medicine

Mayan h'men healers use copal, pericón, chaya, and rainforest botanicals alongside ceremony and the sacred Tzolk'in calendar — a cosmological system of diagnosis and healing still practiced today.

Mayan Traditional Medicine addresses skin conditions using traditional herbs, dietary adjustments, and lifestyle practices specific to its healing philosophy.

Aztec & Mesoamerican Medicine

The Aztec Badianus Manuscript (1552) documents over 184 medicinal plants — epazote, toloache, copal, and cacao — in sophisticated formulas whose legacy lives on in Mexican traditional medicine today.

Aztec & Mesoamerican Medicine addresses skin conditions using traditional herbs, dietary adjustments, and lifestyle practices specific to its healing philosophy.

Shipibo & Upper Amazonian Shamanism

The Shipibo-Conibo of the Peruvian Amazon practice deep plant cosmology — using ayahuasca, master plant dietas, and hundreds of jungle medicines in ceremonies that interweave song, vision, and healing.

Shipibo & Upper Amazonian Shamanism addresses skin conditions using traditional herbs, dietary adjustments, and lifestyle practices specific to its healing philosophy.

Micronesian & Melanesian Medicine

Indigenous healing traditions across Fiji, Vanuatu, and the Solomon Islands use kava, morinda, breadfruit leaves, and reef-edge plants in community healing ceremonies with deep spiritual roots.

Micronesian & Melanesian Medicine addresses skin conditions 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 skin conditions using traditional herbs, dietary adjustments, and lifestyle practices specific to its healing philosophy.

Malagasy Traditional Medicine

Madagascar's extraordinary endemic flora — over 80% found nowhere else on Earth — supports a distinct healing tradition using ravintsara, rotra, and kinkeliba with deep Southeast Asian and African roots.

Malagasy Traditional Medicine addresses skin conditions 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 skin conditions using traditional herbs, dietary adjustments, and lifestyle practices specific to its healing philosophy.

Santería & Afro-Cuban Medicine

Lucumí/Santería maps Yoruba Orishas onto Cuban biodiversity — each deity governs specific healing plants, creating a vibrant syncretic medicine where ritual, community, and botany are inseparable.

Santería & Afro-Cuban Medicine addresses skin conditions using traditional herbs, dietary adjustments, and lifestyle practices specific to its healing philosophy.

Himalayan & Nepali Folk Medicine

Nepal's high-altitude healers use rare Himalayan botanicals — yarsagumba, kutki, jatamansi, and nardostachys — growing at the crossroads of Ayurveda, Tibetan medicine, and indigenous Newari healing.

Himalayan & Nepali Folk Medicine addresses skin conditions 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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