Suffering from dry sensitive skin in the cold? It’s probably your skin barrier.
Cooler weather can be a nice change from the heat of summer, but as the temperature drops, it often brings unwanted changes to our skin. Autumn and winter air is cold and dry, which can lead to rough, itchy, and sensitive skin. To combat these effects, it is important to support the skin barrier, the outermost layer of our skin that protects against environmental stressors. So what is the science behind the skin barrier and how can we support it during the colder months?
Understanding the Skin Barrier
The skin barrier, also known as the stratum corneum, is a complex structure composed of several layers of skin cells, lipids, and proteins. Its primary function is to prevent water loss and protect against external stressors such as pollution, UV radiation, and bacteria. A healthy skin barrier is necessary for the skin to retain moisture, maintain a healthy pH balance, and prevent inflammation.
However, during the colder months, the skin barrier can become compromised due to the harsh environmental conditions. Cold air and low humidity levels can strip the skin of its natural oils, leading to dryness, flakiness, and even cracking. This can also cause inflammation, making the skin more permeable to irritants and infections.
Tips for Supporting the Skin Barrier
1. Moisturise: The key to supporting the skin barrier is to keep it hydrated. Using a moisturiser that contains ingredients such as ceramides, glycerin, and hyaluronic acid can help lock in moisture and improve skin barrier function. Apply moisturiser immediately after showering or bathing to seal in moisture. I even have some eczema prone clients apply a nourishing oil before hopping in the shower to avoid the dehydrating effects of hot water.
2. Avoid Hot Water: While a hot shower may be tempting during the colder weather, it can actually strip the skin of its natural oils and compromise the skin barrier. Stick to lukewarm water and limit shower time to 10 minutes or less.
3. Use a Humidifier: Adding moisture to the air can help prevent dryness and keep the skin hydrated. Using a humidifier in your bedroom or workspace can help support the skin barrier and prevent dryness.
4. Protect Your Skin: Exposure to harsh cold winds and low temperatures can damage the skin barrier. This can be a problem if riding a bike or going for walks and runs in the crisp morning or evening air. Make sure to wear protective clothing, such as scarves and gloves, and pop on some lip balm and thicker barrier cream to shield your skin from the elements.
5. Avoid Harsh Ingredients: Certain skincare ingredients, such as alcohol and fragrances, can irritate the skin and compromise the skin barrier. Opt for gentle, fragrance-free products that are formulated to support the skin barrier.
6. Move Your Lymph: Along with skin barrier issues, if you’re also prone to swollen glands, puffy skin, fluid retention, frequent infections, brain fog, and skin issues such as acne and eczema in the winter months, you may need lymphatic support. Some tips to incorporate into your weekly routine in order to move lymph are skin brushing, hot and cold showers or a cold plunge pool, infrared sauna, skipping/jumping/bouncing, acupuncture, herbal medicine, adequate hydration, deep breathing, and massage.
7. Nutrition: The skin barrier is like a fortress that protects the body from harmful invaders. In order to build and maintain this structure, certain nutrients need to be a part of the daily diet. Among these, essential fatty acids (EFAs) are key players in the formation of the skin's lipid bilayer. EFAs are polyunsaturated fatty acids that our body cannot synthesise, so must be obtained from our diet. These include omega-3 and omega-6 fatty acids, which act as precursors for the synthesis of eicosanoids and ceramides, two crucial components of the skin barrier. Eicosanoids are signaling molecules that regulate inflammation and blood flow, while ceramides are sphingolipids that form a water-impermeable layer on the skin surface. By incorporating EFAs into our diet, such as oily fish and nuts and seeds, we can provide our skin with the raw materials it needs to build and repair its protective shield, and keep it healthy and hydrated.
Zinc, probiotics, and vitamins A, C, and E are also essential nutrients for a healthy skin barrier. Zinc acts like a shield, protecting the skin from harmful UV rays and pollutants. Probiotics are the friendly bacteria that help keep the skin's ecosystem in balance, preventing inflammation and infection. Vitamin A is the foundation of the skin barrier, ensuring the creation and repair of skin cells. Vitamin C helps to fight off free radicals and stimulating collagen production. Lastly, vitamin E acts as an antioxidant, helping to protect the skin from oxidative damage and promoting healing.
Research has shown that a deficiency in any of these nutrients can weaken the skin barrier, leaving it vulnerable to damage and infection. Ensuring an adequate intake of these nutrients can not only prevent this, but also improve the overall health and appearance of the skin.
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Supporting the skin barrier is essential for maintaining healthy skin, especially during the cooler months. By understanding the science behind the skin barrier and following these tips, you can help keep your skin hydrated, protected, and glowing through autumn and winter.
