Now that we are into colder weather, dry skin becomes more of a problem. When we turn on the heat in our homes, the dry winter air plays havoc on our skin. In more severe cases, the skin will crack and bleed. After reading this tip, I hope you can all avoid problems with dry “winter skin.” My skin health system approach is designed to get you ahead of the game and help you maintain excellent skin year-round.
When discussing skin, I usually begin with using EFAs (Essential Fatty Acids). Regarding dry skin, you can use plant- or fish-based products. My personal preference is to use both. EFAs from plants offer certain benefits that fish/krill don’t and vice versa. I choose to use chia seeds at our house for my plant-based EFAs. We sprinkle them on just about everything now: salads, eggs, oatmeal, chili, soups, beans, etc. Chia is very high in ALA a standard serving size (around a tablespoon) will give you nearly 3000mg of Omega-3. Flax seeds are another “food/plant-based source of EFAs. Fresh ground or vacuum-packed flax seeds will provide your body (and skin) with the added moisture you may need this winter. If you don’t like using these two seeds, you can always buy their oils and take them as a supplement. Evening primrose oil and Borage oil are more plant-based EFAs that can help you during cold and dry months. Using 2-6 grams of EFAs from these plant-based supplements will do the trick.
Regarding marine (Fish/Krill) oil products, I suggest using the same quantity of Omega-3s daily as you might get from vegetable products, i.e., 1.5+ grams per day. Blending both marine and vegetable EFAs is the best approach to adding moisture to your body. Remember that your skin grows from the inside out, not the outside. To have soft, smooth skin year-round, you need to keep your intake of Omega-3s elevated. Sometimes, taking more than the manufacturer’s recommended dose during the winter is necessary. For best results, I would suggest purchasing an Omega-3 index kit to find out how much your body may need.
Another essential supplement for skin health is water. (Why do you think they use the phrase “dried up old person”?) It may sound funny, but most of us don’t consume enough water, so I call water a supplement. How much depends on you and your activity levels. The bare minimum should be ½ your body weight in ounces of water daily. Example: 150lbs x ½ = 75oz of water/day. If you are an active person, then you will require more. Since your body is primarily water, it is essential to ensure you are well-hydrated. I have seen many people have wrinkles disappear just by consuming more water alone. Give it a try; your body will thank you.
During the winter, it may be necessary to use a good skin moisturizer several times daily. I suggest applying your moisturizer to your body two times per day. As for your hands, apply after washing and before/after exposure to the cold. Luckily, many products are available to help you beat the winter dryness blues. Many topical products contain moisturizing agents such as palm, almond, and shea butter. They even taught us about these in my pharmacy school program. Often, herbal extracts will be added to these ingredients to achieve other benefits. If you have itchy or irritated skin, I recommend adding calendula, lavender, or chamomile. Antioxidants like astaxanthin, CoQ10, Green Tea, E, Alpha Lipoic Acid, and berry extracts have become popular. The belief is that by applying these directly to free radical damaged skin (from sun, chemicals, perfumes, etc.), you can attack the damage at the point of contact.
Supplements Support
While all my suggestions above will go a long way to helping you through these dry, colder months, dietary supplements will help, too. Here is a list of a few of my favorites.
Astaxanthin: This carotenoid is a potent antioxidant that helps improve skin elasticity, reduce fine lines, and protect the skin from UV-induced damage. Astaxanthin is also known for increasing skin moisture, making it an excellent supplement for combating dryness.
Ceramides: Ceramides are essential lipids that help maintain the skin’s barrier function, which is crucial for retaining moisture and protecting against environmental damage. Supplementing with ceramides can improve skin hydration and smoothness.
Collagen Peptides: Collagen peptides are small, easily absorbed proteins that can boost the skin’s collagen levels, improving skin hydration and elasticity and reducing the depth of wrinkles.
Hyaluronic Acid (Dermial®): Hyaluronic acid is a naturally occurring substance in the skin that retains water, keeping the skin hydrated and plump. Dermial® is a specific form of hyaluronic acid that stimulates collagen and elastin production, enhancing skin elasticity and firmness.
Red Orange Complex: This supplement, derived from Moro Tarocco and Sanguinello oranges, has been shown to protect the skin from UV-induced erythema and hyperpigmentation while improving skin moisture and elasticity.
Probiotics: Emerging research suggests that the gut-skin axis plays a significant role in skin health. Probiotics help maintain a healthy balance of gut bacteria, which can positively influence skin hydration and barrier function and reduce signs of aging.
Finally, take an active role in your skin exposure year-round. Chlorine and other chemicals in your bath/shower water will contribute to dry skin. Installing a shower water filter is easy and will immediately impact your skin. Other helpful ideas are avoiding harsh soaps and chemicals and using a humidifier during the extremely cold months.