As we enter the winter months, many of us living in colder climates experience ‘winter skin’ – skin that becomes dull, rough, sensitive and extremely dry. But, why does this happen?
The cold, crisp air outside, combined with the drying effects of central heating and fireplaces indoors, can dehydrate the skin and exacerbate existing skin conditions. On top of this, other seasonal factors such as more alcohol, indulgent foods, elevated stress and frequent travel, can wreak havoc on the skin.
Here, Plenish Nutritionist Katie Morley shares four nutrition tips to focus on to keep your skin glowing throughout the festive season.
Skin Health-Boosting Vitamins
Maintaining a nutrient-dense diet rich in vitamins A, C, D, E and B-vitamins can support healthy and resilient skin all year-round. During the winter, these vitamins are especially beneficial:
- Vitamin A promotes skin cell turnover, helping shed dead skin cells to reveal fresh, glowing skin. It may also support elastin and collagen production, which are two components of the skin that contribute towards a youthful complexion.
- Vitamin C is crucial for collagen production, which enhances skin elasticity and plumpness. Increased stress during the festive season may deplete the body’s vitamin C reserves, so regularly replenishing this vitamin is important.
- Vitamin D is particularly vital during winter due to limited sunlight exposure, especially in cooler climates like the UK. It reduces inflammation, boosts collagen production, promotes cell turnover and helps retain moisture. Vitamin D deficiency may lead to increased risk of skin conditions like psoriasis and eczema.
- Vitamin E acts as an antioxidant alongside vitamin C, reducing inflammation and protecting skin cells from damaging environmental stressors. It also has moisturising properties, keeping skin supple and resilient throughout the winter.
- B Vitamins, particularly B2, B3 and B6, are an integral part of any skin health routine, and may improve hydration and elasticity, and reduce inflammation, which can be more common in winter as the cold weather weakens the skin barrier.
Plant-Based Healthy Fats
Omega-3 fatty acids help keep skin hydrated by strengthening its barrier, which locks in moisture and reduces exposure to pollutants, as well as slowing signs of ageing and speeding up wound healing. Research also suggests that omega-3 intake may improve inflammatory skin conditions like psoriasis, atopic dermatitis and acne, which can worsen during colder and darker months of the year. Plant-based foods rich in omega-3s like walnuts, flaxseeds, chia seeds and hemp seeds, are great for sprinkling on yoghurt, adding to porridge or blending into smoothies.
Hydration, Hydration, Hydration
Winter’s indoor heating, hot showers, and cold, crisp air all contribute towards dehydrated skin. To combat this, increase hydration through your diet to help protect your skin’s barrier and lock in more moisture. Start by drinking more water, herbal teas (like peppermint and ginger) and natural juices and juice shots. You can also eat your hydration through soups and water-rich fruits and vegetables such as lettuce (96% water), cucumber (95%), tomatoes (94%), watermelon (92%), strawberries (91%), and cantaloupe (90%).
Gut Health-Promoting Foods
Research increasingly highlights the connection between the gut microbiome and skin health, known as the gut-skin axis. Studies suggest that a balanced gut microbiome, meaning it contains a diverse range of bacteria types and a healthy ratio of good versus bad bacteria, can positively impact the health of the skin. The connection may involve the immune system, as 70-80% of our immune cells reside in the gut. An imbalanced gut microbiome may trigger an immune response, leading to increased risk of inflammatory skin conditions like eczema, rosacea, acne and psoriasis. Supporting gut health with anti-inflammatory, immune-supporting nutrients may help protect skin during winter by reducing inflammation and fortifying the gut. Examples of gut-supporting nutrients include vitamin A, L-glutamine, zinc and probiotics.
Author: Plenish Nutritionist, Katie Morley
DipNT, mBANT, mANP, CNHC
Email: katiemorley@holsome.uk
Website: www.holsome.uk