Whenever there is a change in season it can take the skin time to adjust. As the clocks go back the air becomes cold and dry as central heating starts being switched on, which can quickly be reflected in our skin. Skin that was glowing in summer may become dry and dull, and even more blemish-prone. When considering how to support this seasonal change, I always think inside out.
The skin-brain-gut axis is an area of real interest
In 2016, O’Neil et al published a review looking at the mechanisms linking the gut and skin health. One of the links is through the gut microbiome. There is growing research looking at how targeting the gut microbiome could support skin health.
In this article we are going to discuss steps that can be made to optimise gut and skin health in the winter months.
The advice I give in clinic: Looking after the inside
I may recommend a probiotic to my patients with inflammatory skin conditions. Usually, I would recommend a course of a probiotic e.g. daily for 12 weeks.
It’s important to ‘eat the rainbow’, including lots of fruit and vegetables that contain fibre and prebiotics that essentially feed healthy microbes in the gut and in return, produce short chain fatty acids which have been shown to support a healthy skin barrier. Examples include onions, garlic, leeks and asparagus. Healthy fats such as those found in avocados, oily fish and nuts also help to support barrier function.
Limit processed foods and a sugar-based diet as this will affect the health of the gut microbiome, as will alcohol and smoking.
Remember to keep up regular exercise, get good quality sleep and minimise stress.
During the winter months when the air is dry and cold, the skin barrier is more vulnerable and prone to dryness and irritation. Supporting skin through optimal hydration, diet and skin care can help.
The advice I give in clinic: Looking after the outside
Simple skin care steps I recommend:
Put a humidifier in your office or bedroom. This can help to reduce that dry air.
Spend time outdoors and try to get fresh air but apply extra moisturiser to protect the skin (and use a scarf to protect against really cold winds and frosty conditions).
Gently exfoliate to remove dead skin cells. For example, look for AHA’s and BHA’s in skin care that help give the skin a gentle exfoliation by giving the skin a very light peel. Do this around once a week (avoid daily exfoliation as this can disrupt delicate winter skin).
Hydrate the skin. Remember that calm, hydrated skin glows as light will bounce off it. The first step to achieve this is to choose a gentle hydrating cleanser that won’t strip the skin and unbalance that naturally acidic pH. If your skin feels dry or tight after cleansing the product you’re using is too strong. If skin becomes red or sensitive after a shower use a light moisturiser (pre-shower) to protect the skin barrier from hot water, shampoos and shower gels - none of which are created for delicate facial skin.
After cleansing, add a hydrating serum rich in humectants, such as hyaluronic acid, panthenol, ectoin and glycerin. Humectants hold moisture in the skin. Then add a rich layer of moisturiser to seal in the hydration.
Wear a daily SPF all year to maximise protection against sun damage.
Summary
The skin can suffer in the winter months but some simple steps focussing on diet, exercise, sleep and skincare can help to ensure a year-round skin glow.
Sources
The gut-skin axis in health and disease: A paradigm with therapeutic implications. Bioessays. (2016). Link.
Gut-derived short-chain fatty acids modulate skin barrier integrity by promoting keratinocyte metabolism and differentiation. Mucosal Immunol. (2022). Link.
