Healthy Skin


Keep your skin looking clear and smooth.  The skin is the largest organ of the body and requires a steady supply of micronutrients to support new cell generation.  For this reason the skin is particularly susceptible to nutritional imbalances or deficiencies.  By making healthy dietary and lifestyle choices you can improve the way skin looks and feels.

Your skin is a refection of your body’s inner processes and overall health.  Smooth and clear skin is a first sign of a properly functioning body supported by healthy lifestyle and diet, rich in good quality fresh food and nutrients.


  1. Eat a variety of fresh vegetables including green leafy foliage.  Green, yellow, red and blue fruits and vegetables are high in antioxidant compounds.
  2. Fresh fruit – aim to consume at least three pieces every day.  Raspberries, blueberries and strawberries are rich in antioxidants and protect your skin from free-radicals.
  3. High fibre foods such as whole grains and legumes which assist with eliminating any toxins as well as improving your digestion.
  4. Include good quality protein rich foods such as lean meat, fish, chicken, dairy and eggs.  Protein is important as it contributes to your skin’s elasticity and firmness.
  5. Good fats are known as ‘moisturising foods’.  Sources include avocado, nuts and seeds, olive oil and flaxseed oil.
  6. Avoid fad diets and restricted dieting, they slow down metabolism and don’t benefit your skin and body.
  7. Eat regularly – three meals per day with healthy snacks in between.


The way you live your life has an affect your skin. These simple steps will help

  • Stay hydrated.  Your skin is reliant on good hydration.  The human body consists of 75 per cent and the skin itself is composed of 70 per cent water.  Reduce consumption of caffeinated drinks such as colas, coffee and tea as they may dehydrate your body.
  • Caffeine – excessive consumption depletes the body’s natural reserves of vitamins, especially vitamin C which is responsible for collagen formation.  Try non-caffeinated herbal teas as a tasty alternative.
  • Exposure to sunlight is important for the production of vitamin D.  Aim to get outdoors for 20 to 30 minutes each day.  Avoid hotter times of the day between 10am and 3pm and over exposure to the sun.
  • Avoid exposure to chemicals including harsh cleaning products.
  • Avoid cigarette smoking both active and passive.  Smoking is a precursor to premature ageing and has been linked with many chronic illnesses.  It is a toxin and depletes the body of many important antioxidant nutrients.
  • Relaxation, rest and a good night’s sleep can improve your complexion and boost your immune system.  Aim for at least eight hours of quality sleep every night.
  • Moderate exercise stimulates oxygen intake and improves blood flow to the skin.  Exercise helps minimise stress and skin flare-ups associated with stress.  It also tones your muscles, reduces the appearance of cellulite and makes your skin look firmer.
  • Skin care products such as a natural cleanser, moisturiser and exfoliator are a necessity for the topical care of your skin.  Look for chemical free cosmetics to avoid any skin irritation.
  • Skin brushing with a loofah is a great exfoliating technique, best done whilst showering.  This action removes dead skin cells and aids in new skin cell production leaving your skin youthful and radiant in appearance.  It also stimulates circulation aiding in cell metabolism and reduction of cellulite.
  •  Pamper yourself with a facial and massage - why not try a massage or a facial at petries cottage.


Most of you would have had something not quite right with your skin at some stay. Listed are some common skin concerns include:

Acne generally affect the areas of the face, the upper chest and the back.  Most common during adolescence and affect the majority of teenagers as a result in hormones’ increase, in both males and females.  To reduce its affects, cleanse your skin properly and follow a well-balanced diet high in fibre, zinc and raw foods.  Avoid cigarette smoking, excessive consumption of dairy, alcohol, caffeine and sugar.  

Dermatitis is an ‘inflammation of the skin’.  There are several different types of dermatitis which usually are triggered by an allergic reaction by an allergic reaction to specific allergens.  Herbal therapies may assist with its treatment under supervision of the trained practitioner.

Eczema is an inflammation of the top layer of the skin.  The term eczema is broadly applied to a range of persistent skin conditions.  These include dryness and recurring skin rashes that are characterised by one or more of these symptoms: redness, swelling, itching, dryness, crusting, flaking, blistering, cracking, oozing or bleeding.


Vitamin A acts as an antioxidant to neutralise elements harmful to your skin.  It helps prevent wrinkles, resist infection and keep your skin looking fresh and clear.  It is an effective tissue healer, useful in blotchy skin, acne and skin dryness.  Rich sources of vitamin A are cod liver oil, carrots and alfalfa.

Vitamin C is required for the growth and repair of tissues.  It is needed for the formation of collagen, which is an important protein for skin elasticity, wound healing and the repair and maintenance of cartilage.

Vitamin E – many topical creams contain vitamin E.  When applied to the skin it is effective for reducing the appearance of scarring, stretch marks and age spots.  Taking vitamin E orally is also recommended.

Zinc – the body requires zinc for the synthesis of collagen which assists in the healing of wounds.  Zinc can be found in pumpkin seeds, sunflower seeds and wheatgerm.

Silica is an important mineral for skin, hair and nails.  Rich sources are contained in sprouts, alfalfa, kelp, sunflower seeds, all providing super nutrition for the skin well-being.

Vitamin B3 is used in moisturisers to reduce skin pore size, balance texture, and smooth out fine lines and wrinkles by increasing the production of collagen and decreasing its breakdown.

Essential Fatty Acids (EFAs) cannot be produced by the body and are therefore ‘essential’ in the diet.  EFAs may assist in keeping skin moisturised, smooth and healthy.  They have also been shown to have an anti-inflammatory effect on the skin, assisting with relief from symptoms often associated with eczema.

Herbal Medicines and nutrients may assist the health of your skin.  There are many herbs that assist with problematic skin, for example Burdock (Articum lappa) for acne, Horsetail (Equisetum arvense) for tissue strength and Yellow Dock (Rumex crispus) for dermatitis.

If you would like any further advice please contact Petrie or Currumbin clinic today.


Pop into Petries Cottage

12 Jutland Place,
Currumbin Waters QLD 4223
PH: 0410 476 686


Business Hours

Monday - 9am-1pm
Tuesday & Wednesday - 9am-5pm
Thursday - 8.30am-5pm (later by appt)
Friday - 11.30-1.30pm
Saturday - 8.30am-12pm