The Power of Simple Rituals: How Anthocyanins Support Sustainable, Everyday Wellness
by Dr. Juliana Langdon
So much of sustainable health is about what we can actually keep doing. For most of us, consistency matters more than complexity. Creating small habits, simple sensory moments that we return to, helps build structure and connection in the midst of busy lives. Even small, quiet moments can serve as touchstones for healing. I encourage everyone to foster simple acts of care, like taking a deep breath before a meal or pausing to notice the color and aroma of a warm cup of tea.
In my own life, I’ve tried to carry that same approach forward. Over the past six months, through graduation, licensing exams, and beginning my new residency at Neighborhood Naturopathic, one thing has remained constant: integrating Fruit Anthocyanin concentrate into my daily routine. It’s become a grounding ritual, a small yet reliable way to reconnect with myself through all the transitions and evolutions. I have used it as a base that stays consistent and adapt it depending on what is needed in the moment. Some days it’s blended with a bit of elderberry syrup to support immunity, other days with magnesium in the evening to help unwind. This flexibility allows the ritual to meet me where I am while keeping me anchored in something familiar.
The Science of Color: Understanding Anthocyanins
Why focus on anthocyanins? I began using this blend during school as a way to connect with the generations of naturopaths who came before me and because of the remarkable benefits found within the medicine’s deep, jewel-toned pigments.
Anthocyanins are natural pigments that give many fruits and vegetables their rich shades of red, purple, and blue. You’ll find them in foods like blueberries, blackberries, cherries, elderberries, red cabbage, and even purple corn. Beyond their beauty, these pigments are part of a class of compounds known as flavonoids, plant-based antioxidants that help protect our cells from oxidative stress and inflammation.
Research continues to highlight the broad benefits of anthocyanins. Acting as antioxidants and anti-inflammatory agents, they help protect the body’s cells from damage and support multiple physiological systems. Evidence suggests that anthocyanins may promote cardiovascular health by improving cholesterol and blood vessel function, enhance brain health by protecting against memory loss and supporting healthy aging, and benefit metabolic health by helping regulate blood sugar and supporting a healthy weight **1,**2,3.
What’s remarkable about anthocyanins is how they reflect the connection between nature’s design and our own physiology. These compounds evolved in plants to protect against environmental stressors like UV light and pathogens, and in our bodies, they perform a similar function, buffering us from the wear and tear of daily life.
Creating Rituals of Nourishment
As I settle into my new role at Neighborhood Naturopathic, I’m grateful to share a piece of what’s kept me grounded through these past months of transition. Rituals remind us that nourishment can also be enjoyable, flexible, and deeply personal. For me, that looks like using Dr. Mitchell’s syrup alongside a variety of colorful fruits, an easy way to regularly integrate the benefits of anthocyanins. Whether as the base for a warm drink or drizzled over morning oatmeal, it’s a simple practice that connects the physical with the sensory and keeps me rooted in the same approach I share with patients.
Progress on our journey lies in the quiet, consistent actions that bring us back to balance. Whether through nutrition, movement, or mindful pauses, these small choices create the foundation for long-term health. In a world that asks us to keep moving, taking a few moments to prepare something colorful, warm, and intentionally crafted becomes an act of grounding, a way of saying to yourself: I’m here. I’m caring for myself. And sometimes, that’s exactly where healing begins.
Winter Immune Support Drink
Ingredients:
8 oz warm (not hot) water
1 tsp Natural Health LLC. Fruit Anthocyanins Syrup (available in clinic)
1 dropperful Organic ImmunoBerry™ Liquid (available on Fullscript or in clinic)
A squeeze of fresh lemon or orange juice
This blend brings together anthocyanin-rich fruit pigments with the immune-supportive properties of elderberry, echinacea, and antioxidants found in ImmunoBerry™. It’s a simple, adaptable ritual to support the body through colder months while offering a moment of calm and connection.
Citations
¹ Mattioli R, Francioso A, Mosca L, Silva P. Anthocyanins: A Comprehensive Review of Their Chemical Properties and Health Effects on Cardiovascular and Neurodegenerative Diseases. Molecules. 2020;25(17):3809. Published 2020 Aug 21. doi:10.3390/molecules25173809
2 Sandoval-Ramírez BA, Catalán Ú, Llauradó E, et al. The health benefits of anthocyanins: an umbrella review of systematic reviews and meta-analyses of observational studies and controlled clinical trials. Nutr Rev. 2022;80(6):1515-1530. doi:10.1093/nutrit/nuab086
3 Nistor M, Pop R, Daescu A, Pintea A, Socaciu C, Rugina D. Anthocyanins as Key Phytochemicals Acting for the Prevention of Metabolic Diseases: An Overview. Molecules. 2022;27(13):4254. Published 2022 Jul 1. doi:10.3390/molecules27134254