Winter isn’t always kind to our skin. Dry air, cold winds, and indoor heat can leave it dull, flaky, itchy or irritated. But what if winter didn’t have to wreak havoc on your skin?
By embracing the season with a few simple, naturopathic solutions, you can keep your skin hydrated, nourished, and glowing—even in the harshest weather. Let’s dive into naturopathic remedies and cold weather tips that can help you protect and restore your skin all winter long.
How Cold Weather Affects Skin
The moisture in your skin’s outermost layer (the epidermis) mirrors the humidity in your environment. Healthy, hydrated skin relies on natural oils (sebum) to form a protective barrier, keeping irritants out. The epidermis, made up of keratinocyte cells, stays smooth and balanced when properly moisturized.
In colder months, low humidity and harsh conditions strip your skin of moisture, disrupting this balance. The result? Dry, irritated skin with redness, flaking, cracked feet, and reduced elasticity. Naturopathic medicine offers a holistic approach to this winter dryness, using natural remedies and lifestyle adjustments to address the root causes and restore your skin’s health.
Naturopathic Approach to Skin Care: An Overview
Naturopathic medicine uses natural remedies and lifestyle changes to nourish the body from the inside out. It addresses nutrient imbalances that contribute to dry skin, offering dietary adjustments to improve hydration, reduce inflammation, and restore skin health. This holistic approach also provides topical solutions like pure oils, essential oils, and gentle exfoliation to protect and rejuvenate the skin.
Essential Nutrition for Winter Skin Hydration
From a naturopathic perspective, healthy, glowing skin depends on key nutrients to maintain moisture, repair damage, and preserve its integrity, especially in cold weather. Here are essential nutrients and tips to nourish your skin this winter:
- Vitamin D increases vitamin D receptors in skin cells, improving the skin’s barrier and reducing water loss, which helps the skin retain moisture longer.
- Omega-3 Fatty Acids: Found in SMASH (sardines, mackerel, anchovies, salmon, herring) fish, flaxseeds, and chia seeds, omega-3s reduce inflammation and epidermal water loss, and support the skin’s barrier, crucial for cold weather dryness.
- Vitamin E: In sunflower seeds and lecithin, vitamin E may enhance the skin’s water barrier and reduce itching. It is also included as a preservative in essential oils for cold weather skincare.
- Zinc: Found in oysters, beef, chicken, pork, eggs, dairy and pumpkin seeds, zinc can support skin repair and protect against winter dryness.
- Vitamin A: Vital for skin cell renewal, vitamin A in pumpkin and sweet potatoes can help maintain healthy skin.
- Vitamin C: At 1,000-2,000 mg daily, boosts collagen production, and may aid in preventing dryness and wrinkles caused by cold weather and aging. It also protects skin from environmental damage by neutralizing free radicals and preserving elastin.
*Please work with your provider when supplementing fat soluble vitamins like A, D and E as these can accumulate to toxic levels if dosed too high.
Herbal Remedies for Dry and Irritated Skin
Herbs for Dry Skin: Internal and External Uses**
- Calendula: Known for its healing properties, calendula reduces inflammation and promotes skin regeneration/wound healing. It soothes dry, cracked skin in creams or as an infusion for internal hydration.
- Chamomile: Calming and anti-inflammatory, chamomile can soothe irritated skin when applied topically as a tea.
- Aloe Vera: Aloe cools, hydrates, and relieves dryness, and in preliminary research has been shown to activate collagen synthesis to support skin repair. When choosing aloe vera, look for gel with 1% citric acid as a natural preservative and ensure it’s made from raw juice. For the purest form, you can even grow aloe vera plants at home and create your own gel. Its natural texture makes it an excellent herbal remedy for the skin.
- Alfalfa: Rich in nutrients from its leaves and seeds, alfalfa contains carotene (vitamin A), amino acids, vitamin K, chlorophyll, and trace minerals. These properties support healthy hair, skin, and nails, and are most effective in organic, non-GMO alfalfa.
**Disclaimer:
The herbs recommended above are for informational purposes only and are not intended as medical advice. Please note that all new supplements or essential oils, whether topical or oral, have the potential to cause allergic reactions. It is important to consult with your healthcare provider or ND before using any new product to ensure it is appropriate for your individual health needs and circumstances. Always follow the product’s instructions and discontinue use if any adverse reactions occur. Further, not all herbs are derived in the same way. Ensure you are getting a clean and organic product free from excipients.
Lifestyle Changes for Winter Skin Care
Simple changes to your daily skincare routine can help keep your skin hydrated:
- Avoid hot showers and baths, as they strip the skin of natural oils, leaving it dry and itchy.
- Steer clear of chemical-laden soaps with perfumes, alcohol, or synthetics, which can irritate and dry out skin. Opt for natural options like those found here.
After showering, follow these steps for effective moisturizing:
Topical Treatments: For best absorption, apply oils and moisturizers to damp skin immediately after showers/baths. Pat dry and let the product air dry for maximum hydration. Another option is to incorporate dry brushing into your pre-shower or bath routine; this method aids in stimulating circulation, promoting lymphatic health, and gently exfoliating the skin.
- Coconut Oil: Rich in fatty acids, it hydrates and locks in moisture. Ideal for the body but may cause breakouts on the face.
- Shea Butter: Thick and nourishing, it creates a protective barrier to retain moisture.
- Rosehip & Argan Oil: These oils deeply hydrate and nourish dry skin, making them great for the face.
- Dead Sea or Epsom Salts: High in magnesium, they help strengthen the skin’s barrier – add a cup or two to your baths. Avoid products with added chemicals or perfumes.
These simple steps can help restore skin health and alleviate dryness from cold weather. If you need additional support with your skin, feel free to reach out to your ND for personalized guidance!
