As the seasons turn and the air grows cold and dry, the skin often tells the story. The tightness after washing. The flaking, the roughness, the dullness.
The itchiness that comes on in the evening. The patches that become red and irritated. The lips that chap and the hands that crack. For many people, winter brings a predictable decline in skin health, and the response is usually to reach heavier moisturizers, layering creams onto the surface to combat the dryness.
And while good topical care certainly has its place, treating dry skin from the outside alone misses half the picture. Because healthy, resilient, well-hydrated skin is built from within, and the state of our skin reflects the state of our internal health, our hydration, our nutrition, our gut, and more.
Dry skin, and the seasonal decline in skin health that winter brings, is best addressed through a combination of nourishing the skin from within and supporting it thoughtfully from without. When we address both, we can maintain healthy, resilient, comfortable skin through even the coldest, driest months.
At Healing4Soul Wellness Center, we approach skin health holistically, recognizing the skin as a reflection of internal health. This article explores nourishing dry skin and supporting winter skin health from within.
Understanding Skin Health and Dryness
The skin is the body’s largest organ, and it serves as a barrier protecting us from the environment while reflecting our internal health. Healthy skin has an intact barrier that retains moisture and keeps out irritants, is well-hydrated and nourished, and is resilient and comfortable.
Understanding the skin barrier:
Central to skin health is the skin barrier, the outermost layer of the skin that retains moisture and protects against irritants and moisture loss. When the skin barrier is healthy and intact, the skin retains moisture and stays comfortable.
When the barrier is compromised, moisture escapes (leading to dryness), and irritants get in (leading to sensitivity and irritation). Supporting the skin barrier is central to skin health.
Why winter is hard on the skin:
Winter brings several challenges to skin health. The cold, dry air holds less moisture and draws moisture from the skin. Indoor heating further dries the air and the skin. Hot showers and baths, comforting in the cold, can strip the skin’s protective oils. The overall drop in humidity challenges the skin’s ability to stay hydrated. These factors combine to challenge the skin barrier and lead to the dryness, flaking, and irritation of winter skin.
Skin as a reflection of internal health:
Beyond the seasonal factors, the skin reflects internal health. Hydration, nutrition (particularly healthy fats and key nutrients), gut health, hormonal balance, and overall health all show up in the skin. Dry, dull, or troubled skin often reflects internal factors that, when addressed, support healthier skin from within.
The Internal Factors Behind Skin Health
Understanding the internal factors that influence skin health guides nourishing the skin from within.
Hydration:
Skin hydration reflects overall hydration. Adequate water intake supports skin hydration from within, while dehydration shows up as dry skin.
Healthy fats:
The skin barrier and skin cell membranes depend on healthy fats. Adequate intake of healthy fats, particularly omega-3s and other beneficial fats, supports the skin barrier, skin hydration, and skin health from within. Insufficient healthy fats show up as dry skin.
Key nutrients:
Various nutrients are essential for skin health, including vitamins A, C, E, and D, zinc, and others. Deficiencies show up in the skin.
Gut health:
The gut-skin axis connects gut health to skin health. Gut health influences inflammation, nutrient absorption, and the factors that affect the skin. Supporting gut health supports skin health.
Inflammation:
Inflammation affects the skin, and an anti-inflammatory approach supports skin health.
Hormonal factors:
Hormones affect the skin, including skin hydration and oil production. Hormonal changes (such as those around menopause) can affect skin dryness.
Thyroid function:
Thyroid function affects the skin, and dry skin can be associated with low thyroid function. Thyroid health is relevant to skin health.
Overall health:
The skin reflects overall health and vitality, and supporting overall health supports the skin.
Nutritional Support for Skin Health from Within
For all supplements mentioned below, visit our online store at store.healing4soul.com to find your recommended products.
Omega-3 Fatty Acids
One of the most valuable nutrients for skin health, omega-3s support the skin barrier, skin hydration, and the reduction of inflammation, and are particularly important for dry skin. Omega-3s support the skin from within, and adequate intake helps maintain skin moisture and comfort. Omega-3s are one of our most recommended nutrients for dry skin.
Vitamin D3 with K2
Supporting skin health and cellular function, vitamin D is important for the skin, and deficiency is associated with skin issues. Given the reduced sunlight in winter, supporting vitamin D is particularly relevant. We optimize based on assessment.
Vitamin A
Essential for healthy skin cell turnover and skin health, vitamin A supports the skin’s health and renewal. Vitamin A is important for the skin (used in appropriate, safe forms and doses).
Vitamin C
Essential for collagen production and skin health, and providing antioxidant protection, vitamin C supports the skin’s structure and health.
Vitamin E
An antioxidant that supports skin health and protects the skin, vitamin E supports the skin barrier and skin protection.
Zinc
Important for skin health, repair, and the skin barrier, zinc supports skin health, and zinc deficiency shows up in the skin.
Collagen
Providing building blocks for the skin, collagen supports skin structure, hydration, and health from within, and is valued for supporting skin quality.
Hyaluronic Acid
Supporting skin hydration, hyaluronic acid (taken internally) supports the skin’s moisture and hydration.
Healthy Fats (including GLA)
Beyond omega-3s, other beneficial fats support the skin. GLA (from evening primrose or borage oil) specifically supports the skin barrier and skin health and is valued for dry skin.
Probiotics
Supporting the gut and the gut-skin axis, probiotics support skin health from within through the gut connection.
Herbal Support for Skin Health
For all herbal support mentioned below, visit our online store at store.healing4soul.com to find your recommended products.
Evening Primrose Oil and Borage Oil
Rich in GLA, these support the skin barrier and skin health from within and are particularly valued for dry skin and skin barrier support.
Calendula
With skin-supporting and soothing properties, calendula supports skin health, used both internally and (especially) topically for soothing and supporting the skin.
Chamomile
With soothing, anti-inflammatory properties, chamomile supports skin comfort, used internally and topically.
Gotu Kola
Supporting skin health, collagen, and connective tissue, gotu kola is valued for supporting the skin.
Burdock Root
A traditional herb for skin health that supports the skin from within through its cleansing and supportive properties.
Nettle
Rich in minerals and nutrients supporting skin health, nettle nourishes the skin from within.
Horsetail
Rich in silica, which supports skin, hair, and connective tissue health, horsetail supports skin quality.
Oat (topical and internal)
Oats are soothing to the skin, and colloidal oatmeal is particularly valued topically for soothing dry, irritated, itchy skin.
Homeopathic Remedies for Dry Skin
For all homeopathic remedies mentioned below, visit our online store at store.healing4soul.com/remedies to find your recommended products.
Homeopathy offers constitutional and supportive remedies for dry skin, selected based on the individual picture. Some remedies that may be relevant include:
Petroleum
An important remedy for dry skin, particularly dry, cracked skin that is worse in winter, with cracks that may bleed, and skin that is rough and dry. Petroleum is one of the most frequently indicated remedies for dry skin and cracking during winter. A key remedy for skin that worsens in the cold months.
Graphites
For dry, rough, cracked skin, particularly with cracks that may ooze a sticky, honey-like discharge, and a tendency toward dry, unhealthy skin, Graphites addresses dry, cracked skin in its constitutional picture.
Sulphur
For dry, itchy skin that is worse from warmth and washing, with a tendency toward skin issues, Sulphur addresses dry, itchy skin in the warm-blooded constitutional type (though note it can sometimes initially aggravate, so is used thoughtfully).
Arsenicum Album
For dry, rough, scaly skin with itching and burning, better from warmth, in the anxious, particular constitutional type, Arsenicum addresses dry skin in this picture.
Alumina
For very dry skin with intense itching, particularly dry skin in the elderly and skin that is dry with a lack of natural oils, Alumina addresses very dry skin with these characteristics.
Calcarea Carbonica
For dry skin in the constitutional Calcarea type, addressing skin health in this constitutional picture.
Natrum Muriaticum
For skin that may be dry or have a particular oily-dry pattern, connected to the Natrum Mur constitutional picture, and sometimes with an emotional component.
Lycopodium
For dry skin in the constitutional Lycopodium picture, addressing skin health constitutionally.
Constitutional homeopathic treatment addresses the underlying tendency toward dry skin and supports skin health from a deeper level, guided by a knowledgeable practitioner.
Nourishing Topical Care
While our focus is on nourishing from within, thoughtful topical care is an important complement, particularly in winter.
Principles of nourishing topical care:
Gentle cleansing:
Using gentle, non-stripping cleansers, and avoiding harsh soaps that strip the skin’s protective oils, protects the skin barrier. Over-washing and hot water strip the skin, so gentler cleansing and warm (not hot) water help.
Moisturizing effectively:
Applying moisturizer while the skin is still damp (after bathing) helps seal in moisture. Using nourishing, barrier-supporting moisturizers, with ingredients that support the skin barrier and provide beneficial oils and fats, supports the skin.
Nourishing oils and ingredients:
Natural oils and butters (such as those rich in beneficial fats), and ingredients that support the skin barrier, nourish and protect the skin. Ingredients like ceramides support the barrier.
Protecting the skin:
Protecting the skin from the harsh winter elements, and from excessive hot water and stripping products, supports skin health.
Humidifying the air:
Using a humidifier to add moisture to dry indoor air (particularly with heating) supports skin hydration from the environment.
Gentle, soothing care for irritated skin:
For dry, irritated, itchy skin, gentle soothing care (such as colloidal oatmeal) soothes and supports the skin.
Avoiding irritants:
Avoiding harsh, fragranced, or irritating products, particularly on already dry, sensitive skin, protects the skin.
Lifestyle Support for Winter Skin Health
Hydration:
Drinking adequate water supports skin hydration from within, which is easy to neglect in winter but important.
Managing hot showers and baths:
While comforting in the cold, very hot, long showers and baths strip the skin’s oils. Using warm (not hot) water and not over-bathing protects the skin.
Humidifying indoor air:
Adding moisture to dry, heated indoor air supports skin hydration.
Protecting from the elements:
Protecting the skin from harsh cold, wind, and dry air, covering exposed skin in harsh conditions, supports skin health.
Supporting overall health:
Because the skin reflects overall health, supports sleep, managing stress, supporting gut health, and overall wellness supports the skin.
Not neglecting sun protection:
Even in winter, sun protection remains relevant, particularly with snow reflection and for the face.
Dietary Approach to Skin Health
Emphasize:
- Plenty of water for hydration from within
- Healthy fats, including omega-3 rich foods (fatty fish, flaxseed, walnuts), avocado, olive oil, nuts, and seeds, foundational for the skin barrier and skin health
- Colorful vegetables and fruits rich in the antioxidants and vitamins that support skin health
- Vitamin A-rich and beta-carotene-rich foods (such as orange and yellow vegetables and leafy greens)
- Vitamin C-rich foods for collagen and skin health
- Foods that support gut health, given the gut-skin connection
- Bone broth and collagen-supporting foods
- Zinc-rich foods
- Adequate protein for skin structure
Minimize:
- Refined sugar, which affects the skin and drives inflammation and glycation
- Processed foods and inflammatory oils
- Excessive alcohol and caffeine, which can be dehydrating
- Foods that drive inflammation or to which one is sensitive
Healthy fats emphasis:
It bears emphasis that adequate healthy fats are foundational to skin health and hydration from within. Many people with dry skin benefit significantly from ensuring adequate healthy fats in their diet.
Healthy, Resilient Skin Through Every Season
Dry skin and the seasonal decline in skin health that winter brings are best addressed by nourishing the skin from within while supporting it thoughtfully from without.
By ensuring adequate hydration and healthy fats, supporting the skin with key nutrients, addressing gut health and internal factors, and combining this with nourishing, gentle topical care and protective practices, we can maintain healthy, resilient, comfortable skin through even the coldest, driest months.
Healthy skin is built from within, and when we nourish it from the inside while caring for it thoughtfully from the outside, our skin can reflect the health and vitality we cultivate.
At Healing4Soul Wellness Center, we help our patients support healthy skin from within, as part of our holistic approach to health and wellness that recognizes the skin as a reflection of internal health.
Healthy, resilient skin is nourished from within. Let us help you support your skin through every season.
Call us at (800) 669-0358 | Visit us at www.healing4soul.com | Email us at info@healing4soul.com