5 Ways to Fight Winter Skin With Food

Winter skin is upon us. Was that a collective sigh I just heard? When the temperature drops, we all love rocking cozy sweaters, colorful scarves, and fuzzy earmuffs. But the flaky skin, scaly patches, and hard-to-reach itches are the not-so-beloved aspect of this season. Rather than succumbing to winter’s wrath, try combatting winter skin from the inside out. Eating certain healthy foods and applying others topically can give your skin a smooth, rosy glow no matter how cold it gets. 5 Ways to Fight Winter Skin With Food 1. Tea Baby, it’s cold outside! So why not curl up with a warm cup of tea? While you might not be as thirsty in winter as you were during the summer heat, staying hydrated in the cold is equally essential. Drinking 8–10 glasses of water or tea per day can help flush out toxins, prevent the skin from drying, increase cell turnover, and keep your skin young and fresh. Just be sure to combine drinking plenty of water and/or tea with applying plenty of moisturizer. Moisturizers help hold water in the skin’s top layer, so they work hand in hand with water. This translates into great, glowing skin despite the harsh winter weather. 2. Orange and Green Food No, we don’t mean M&Ms! Orange veggies, such as carrots, squash, pumpkins, and sweet potatoes, are full of carotenoids. Carotenoids increase our defense against the sun’s damaging UV rays (remember, it’s important to always use sunscreen for protection, even in winter). They also help prevent acne breakouts and flare-ups that can make your skin blemished and blotchy. Try a pumpkin yogurt mask for a little winter skin pampering. Green foods, such as kale and spinach, are full of vitamin C, which can act as a food equivalent of the fountain of youth. Vitamin C helps repair skin by building collagen that wards off those pesky wrinkles. Eat at least one orange and one green food every day and your skin will thank you! 3. Healthy Fats We love fat. We aren’t talking about the kind you find in pie and french fries, but rather the healthy fats found in salmon, avocados, and chia seeds. These foods contain omega-3 fatty acids, which aid in heart health and weight loss. But did you know they also give you healthy skin? They help reduce inflammation and prevent collagen breakdown (translation: less wrinkles). Looking for some healthy snacks? Simply mix 2 tablespoons of chia into your yogurt for an added 5 grams of omega-3s, or sprinkle some flax into a midday cup of oatmeal. One food that’s as good in your belly as it is on your face is avocado. Avocados contain monounsaturated fat and are rich in vitamins A and E. Vitamin E enhances your skin’s collagen production (leading to smoother skin) while sealing in vital moisture. Try this avocado face mask and let this double-duty powerhouse work its magic on your dry winter skin! 4. Colorful Fruit Fruits such as blueberries, blackberries, and cranberries are rich in antioxidants. Antioxidants not only fight damaging free radicals in your body, but they also can fight those winter skin blues! Antioxidants help protect your skin against damage caused by the sun and harsh cold weather conditions. Blueberries have the added benefit of containing compounds that slow wrinkles and the effects of aging. Think of antioxidants as your youth elixir, keeping you beautiful, ageless, and energized no matter what the weather has in store. 5. Salmon Not only is it a delicious source of protein, but salmon is also full of skin-enhancing omega-3 fatty acids. Omega-3s allow the skin’s ceramides to hold onto water more effectively. Ceramides act as the glue that keeps cells locked together, forming a barrier that keeps hydration in. When ceramides deplete, skin grows dry and irritated.  The healthy fats in salmon moisturize the skin from the inside out, reducing the inflammation that leads to dry skin and psoriasis. Salmon is also packed with vitamin E and zinc—both vital nutrients for maintaining supple skin (and strong hair and nails!).  Consuming salmon just twice weekly helps your skin hold onto its natural moisture, plumps your fine lines, speeds up the healing of breakouts and rashes, and prevents dehydration and roughness during harsh winter weather.  (Image: Shutterstock)

3 Healthy Things to Do Every Winter Solstice

The winter solstice comes once a year. Some of us don’t notice it. Some of us don’t even know what it is. But some of us look forward to it, knowing it’s the shortest day of the year and daylight will increase after it passes. Like many milestones and holidays of the year, this event can mark a moment for personal reflection and action planning. Take a moment to consider the choices you make as you live your most Nutritious Life. 3 Healthy Things to Do Every Winter Solstice 1. Sleep deep. Shortest day = longest night. Take advantage of this and plan for it to be a perfect night of sleep. Check in with yourself to evaluate your sleep hygiene. Sleep experts recommend that you establish a simple ritual before you go to bed to tell your body it is time to rest. Brush your teeth, wash your face, read a book or meditate for several minutes before you close the light. Make your slumber environment clear of stressors by making your room as dark as possible, turning off the television and silencing your phone. Set yourself up to be successful by making your bedroom a sanctuary for sleep. RELATED: 10 Foods That Help You Sleep 2. Sweat often. It’s dark when we leave for work and dark when we return home. It’s only normal that motivation to move wanes without the friendship of the sun. While it’s tempting to skip the gym in favor of extra time hunkered down, do your best to move each day, especially today. Walk an extra few minutes to a bus or subway stop further away, take the stairs, and walk the neighborhood to incorporate a little more movement into your daily routine. Also, you don’t have to be a weekend warrior to enjoy an hour or two of cross country skiing, a few minutes on the ice rink, or an afternoon sledding with the kids. Make time during the week for simple, active pleasure. The benefits will show in your mood first. Remember these little bits of movement can not only add up but can also motivate us to move more and get in a “real” workout. RELATED: Morning vs. Evening Workouts: Which is Best for You? 3. Live consciously. We spend a lot more time inside when it’s dark and cold outside. Spending time making your home or office a space that you like to be in will deflect some of the stress and help you lead a well and healthful life. Winter cleaning isn’t so bad when you play your favorite music and the result often makes you feel great. Carve out an hour to freshen up your space today. Light scented candles and shift some furniture around so you can enjoy it in a new way. Take a minute to look at what is and isn’t working in the space you live in so you can feel empowered in your world. Take time to appreciate your surroundings today—those in nature and those you created for yourself. Acknowledge the winter solstice this year, and every year going forward. Honor yourself and your work as you pursue your personal Nutritious Life ambitions for another season. Make it a day every year that you press the reset button amid the chaos of the holiday season, and focus on you. As you look forward to sunnier days, remember to enjoy the darker days, too!