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Splinters & Wounds

Calendula, drawing salve & herbal wound-healing protocol

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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.

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
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

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

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

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

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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