Summer in Australia is glorious, but it can wreak havoc on your skin. Between the scorching heat, intense UV rays, humidity and salty ocean swims, your skin is working overtime to protect you. If you've noticed more breakouts, heat rashes, dehydration or sun damage during the warmer months, your skin is telling you something important: it needs support from the inside out.

At Nourishing Apothecary, we believe that truly healthy skin doesn't come from a bottle or jar alone. While we love natural, nourishing skincare products, lasting skin health starts with what's happening inside your body. Your skin is your largest organ, and it's a direct reflection of your internal health, your nutrition, your hydration, your gut function and your hormone balance.

Why summer challenges your skin

Summer puts unique stress on your skin. The heat increases oil production, which can lead to clogged pores and breakouts. Sweat mixed with sunscreen, makeup and environmental pollutants creates the perfect recipe for congestion. UV exposure generates free radicals that damage skin cells and accelerate ageing. Air conditioning and heat both dehydrate your skin, leaving it tight, flaky and irritated.

Your skin is also working hard to regulate your body temperature through sweating, which depletes essential minerals and electrolytes. If you're spending time in chlorinated pools or salt water, your skin's protective barrier can become compromised, making it more vulnerable to inflammation and infection.

Add in the fact that summer often means changes to your routine, more alcohol consumption, different sleep patterns and perhaps less attention to your usual wellness practices, and it's no wonder your skin might be struggling.

The gut-skin connection

One of the most important factors in skin health is something you might not expect: your gut. The connection between your digestive system and your skin is profound and well-documented. If your gut is inflamed, imbalanced or not functioning optimally, your skin will show it.

Your gut microbiome influences inflammation throughout your body, including your skin. An imbalanced gut can lead to increased intestinal permeability (often called leaky gut), which allows toxins and partially digested food particles to enter your bloodstream. Your body responds with inflammation, and your skin often bears the brunt of this immune response.

If you're dealing with persistent acne, eczema, rosacea or other inflammatory skin conditions, addressing your gut health should be your first priority. This might mean supporting your digestive function with herbal bitters, healing your gut lining with nutrients like glutamine and zinc, rebalancing your microbiome with specific probiotic strains, and removing foods that trigger inflammation in your system.

Hormones and summer breakouts

Have you noticed that your skin seems more reactive in summer? Heat and humidity can exacerbate hormonal imbalances that affect your skin. Your sebaceous glands are hormone-sensitive, particularly to androgens like testosterone. When these hormones are elevated or out of balance with oestrogen and progesterone, you produce more sebum, which can lead to clogged pores and breakouts.

Summer stress, changes in sleep patterns and dietary shifts can all affect your hormone balance. If you notice your breakouts are concentrated around your jawline, chin or neck, or if they flare up at specific points in your cycle, hormones are likely playing a significant role.

Balancing your hormones naturally involves supporting your liver (which processes and eliminates excess hormones), ensuring you're getting adequate nutrients like zinc and vitamin B6, managing blood sugar levels and addressing stress through adaptogenic herbs and lifestyle changes.

Nutritional support for summer skin

Your skin needs specific nutrients to stay healthy, resilient and glowing throughout summer. These nutrients support collagen production, protect against UV damage, reduce inflammation and help your skin repair itself.

Antioxidants are your skin's best defence against free radical damage from UV exposure. Vitamin C supports collagen synthesis and brightens your complexion. You'll find it in abundance in strawberries, kiwifruit, capsicum and citrus fruits. Vitamin E protects cell membranes from oxidative damage and works synergistically with vitamin C. Good sources include almonds, sunflower seeds and avocado.

Omega-3 fatty acids reduce inflammation and support your skin's lipid barrier, keeping it hydrated and resilient. Include fatty fish like salmon and sardines, or plant sources like chia seeds, flaxseeds and walnuts.

Zinc is essential for wound healing, reducing inflammation and regulating oil production. If you're dealing with acne, zinc is particularly important. You'll find zinc in oysters, pumpkin seeds, beef and chickpeas.

Beta-carotene and other carotenoids provide internal sun protection by accumulating in your skin and absorbing UV radiation. While they don't replace sunscreen, they offer an additional layer of protection. Sweet potato, carrots, pumpkin and dark leafy greens are excellent sources.

Hydration goes deeper than water

Everyone knows that hydration is important for skin health, but drinking litres of water won't help if your body can't absorb and retain it properly. True hydration requires electrolytes, particularly sodium, potassium and magnesium, which help your cells hold onto water.

In summer, when you're sweating more, you're losing these essential minerals. This is why you might notice that despite drinking plenty of water, your skin still feels dry and your urine is still dark. You need to replenish electrolytes, not just fluid.

Coconut water, mineral-rich bone broth and adding a pinch of good-quality sea salt to your water can all support proper hydration. Eating water-rich foods like cucumber, watermelon, tomatoes and leafy greens provides both hydration and nutrients.

Herbal support for summer skin

Herbal medicine offers powerful support for skin health from the inside out. Different herbs work in different ways to address the root causes of skin concerns.

Burdock root is a traditional blood purifier that supports liver function and helps eliminate toxins that might otherwise show up in your skin. Calendula soothes inflammation internally and supports gut healing, which translates to clearer skin. Nettle is rich in minerals and has antihistamine properties, making it helpful for heat rashes and allergic skin reactions.

Red clover supports hormone balance and has gentle detoxifying properties. Dandelion root supports liver and digestive function, helping your body process and eliminate waste efficiently. Adaptogens like withania and rhodiola help your body manage stress, which directly impacts your skin health.

The role of topical care

While internal support is foundational, combining it with gentle, natural topical care gives you the best of both worlds. Your skin's barrier function is crucial for protection, hydration and overall health.

Look for products that work with your skin rather than against it. Natural oils like jojoba, rosehip and argan can actually help balance oil production rather than making skin greasier. Gentle, non-stripping cleansers, like Acure Seriously Soothing Cleansing Cream, preserve your skin's microbiome and barrier function.

Mineral sunscreens using zinc oxide or titanium dioxide provide effective protection without the hormone-disrupting chemicals found in many chemical sunscreens. They're also reef-safe, which matters when you're swimming in our beautiful Australian waters. This  People4Ocean Natural Sunscreen SPF 30+ is one of our favourites

Creating your summer skin support plan

Supporting your skin through summer requires a holistic approach that addresses multiple factors. Start by assessing your gut health, hormone balance and nutritional status. Make sure you're eating plenty of colourful vegetables and fruits, staying properly hydrated with electrolytes, supporting your liver function and managing stress.

Consider adding targeted supplements like vitamin C, zinc, omega-3s and probiotics. Use gentle, natural skincare products that nourish rather than strip your skin. And most importantly, listen to what your skin is telling you. Persistent issues are your body's way of signalling that something needs attention.

If you're struggling with ongoing skin concerns that don't respond to topical treatments alone, book a discovery call with Jaime, our founder, Naturopath and Homeopath. We can help you identify the underlying causes of your skin issues and create a personalised treatment plan that addresses your specific needs. Your skin has the capacity to heal and glow when given the right support from within.