Your Inside out guide

Seasonal Skin SOS: Nourishing Your Body's Largest Organ Through Winter

Winter - cozy and comforting but what the hell happened to my summer glowing, supple skin? In winter our skin is dry and flaky - then throw perimenopause into the mix and WOW, next level. If you're in perimenopause or beyond, this seasonal skin struggle becomes even more pronounced. The combination of dropping estrogen levels and harsh winter conditions creates the perfect storm for dryness, flakiness, and that uncomfortable tight feeling that no amount of surface moisturiser seems to fix.

But here's what most women don't realize: true skin hydration starts from the inside out. Your skin is your body's largest organ, and just like your heart or liver, it needs proper nourishment to function optimally. When we focus only on what we're putting ON our skin, we're missing the deeper healing that happens when we nourish it from within.

Why Winter + Perimenopause = Skin SOS

During perimenopause, declining estrogen affects our skin's ability to retain moisture and produce natural oils. mix this with winter's low humidity, indoor heating, and harsh winds, and your skin is essentially fighting a battle. Your body is already producing less collagen and hyaluronic acid (the natural compounds that keep skin plump and hydrated) so winter just amplifies what's happening hormonally.

No, it's not about vanity. Dry, compromised skin can become itchy, inflamed, and susceptible to irritation and infection.

Internal Hydration: The Foundation of Winter Skin Health

Start Your Day with Warm Water and Sea Salt Before your morning coffee, drink warm water with a pinch of quality sea salt. The minerals help your cells actually absorb the water instead of just passing it through.

Embrace Ghee This golden elixir is packed with skin-loving vitamins A, D, E, and K. Add a teaspoon to your morning coffee or use it for cooking. Bonus: it supports gut health, which shows up as healthier skin.

Omega-3 Rich Foods Salmon, sardines, walnuts, chia seeds, and flaxseeds keep your skin flexible and hydrated from within. Aim for these at least three times per week.

Bone Broth The collagen and minerals support your skin's structure. Sip a warm mug when you'd normally reach for a snack. Store-bought is fine if homemade feels overwhelming.

Herbal Teas Swap some water for nettle, red clover, or marshmallow root tea. They hydrate while providing targeted skin support.

Foods That Love Your Skin Back

Avocados: Rich in healthy fats and vitamin E, they're like internal moisturizer for your skin.

Sweet Potatoes: High in beta-carotene, which converts to vitamin A—essential for skin cell turnover and repair.

Pumpkin Seeds: Loaded with zinc, which supports skin healing and can help with any winter breakouts from heavy creams.

Coconut Oil: Use in cooking or add to smoothies. The medium-chain fatty acids support overall skin barrier function.

Simple External Support Rituals

Dry Brushing Before Your Shower Gentle strokes toward your heart stimulate lymphatic drainage and remove dead skin cells. Then shower with lukewarm (not hot) water.

Two-Minute Oil Massage Before showering, massage sesame or coconut oil into your skin. Let it absorb, then shower. Your skin will feel soft and supple instead of tight and dry.

Humidify Your Environment Indoor heating strips moisture from the air and your skin. A bedroom humidifier makes a huge difference to how you feel when you wake up.

The Mind-Body Connection

Remember, stress shows up on your skin too. When you're constantly in fight-or-flight mode, your body prioritises survival over skin health. Your nervous system regulation practices—whether that's meditation, gentle yoga, or simply taking three deep breaths before meals—all support your skin's ability to repair and regenerate.

Your Winter Skin Action Plan

1. Morning: Warm salt water, then your usual routine with added healthy fats

2. Midday: Herbal tea instead of your second coffee

3. Afternoon: Bone broth or omega-3 rich snack

4. Evening: Dry brush, oil massage, lukewarm shower

5. Bedtime: Humidifier on, room slightly cool

The Bigger Picture

Your skin tells you what's happening inside your body. Chronic dryness might signal dehydration, missing nutrients, or hormonal changes. This inside-out approach addresses root causes instead of just covering symptoms.

Winter doesn't have to mean uncomfortable, dry skin. Nourish from within and support gently from outside - your skin and overall wellbeing will thank you.

Remember, these suggestions are meant to complement, not replace, any medical advice. If you're experiencing severe skin changes, always consult with your healthcare provider.