Your Winter Skin Health Guide
Winter is fast approaching and with it comes cold air, wind and lower humidity. Combine that with hot indoor heating and your skin can become dry, rough, cracked and brittle, sometimes leading to eczema.
Your skin is your body’s largest organ and its major role is to act as a physical barrier to the outside world. When your skin is healthy it protects you from allergens and infections, but in winter the skin barrier can become compromised and cause eczema and dermatitis flare ups.
When it comes to caring for your skin during winter, you need take a 3-way approach;
- Protect your skin barrier from the OUTSIDE
- Nourish your skin barrier from the INSIDE
- Manage your food and airborne triggers with Positive Association Technique (PAT)
What is the skin barrier?
The two most upper parts of the skin are the stratum corneum and acid mantle. Their purpose is protection, they form a barrier to the outside world.
The stratum corneum is the outer layer of your skin and consists of a series of cells that are constantly shedding. They are tougher than most cells so it can protect the inner layers of skin and is referred to as a ‘brick wall’ as the cells are layers like bricks mortared together by lipids (fats) to create an outer water barrier. If the skin is dehydrated the stratum corneum cells curl up like a dead leaf so the barrier can become weakened.
The acid mantle sits on top of the stratum corneum and is a protective film made up of natural oils and amino acids. Its main function is to keep the moisture locked into your skin and stop bacteria getting in and pollution damaging your skin. It does this by being at a PH level of 4.5-5.5 which helps to prevent infection, as bacteria prefer a more alkaline environment. The PH also supports our skin microbiome, which crowds out harmful bacteria.
How to protect your skin barrier
Unfortunately many skin care products like cleansers and toners contain foaming agents like sulfates or alcohols that strip away the acid mantle and change the PH. Exfoliating products can also disrupt the acid mantle which can lead to unbalanced skin that causes dryness, eczema, rosacea, psoriasis and acne.
If you don’t already have a skin care range that is working well for your skin, the Australian company ‘Yours Only’ has been getting amazing results. The founder has had food intolerances and skin conditions her whole life and as she couldn’t find anything out there that didn’t contain the substances she needed to avoid, she decided to make them herself. The ingredients contain no salicylates, gluten, nuts, soy, fragrance, parabens, triclosan, mineral oils, petrolatum, sulfates, colourants, and animal derived products.
In addition to topical skincare, there are some other cautions to take during winter to help protect your skin barrier;
Avoid rapid changes in temperature
In winter we jump between the icy cold outdoors and the sometimes overheated inside. The cycle of cold, hot, cold can make the skin dry and cracked. Where possible try to avoid big heat changes and layer up so you can take garments off so you don’t get too hot while indoors. Protect sensitive areas from rapid changes of temperature by wearing hats, gloves and scarves when outside to reduce the skin getting cold.
Keep your skin dry
Remove wet clothes straight away. Cold damp environments can encourage fungal growth and wet clothes can irritate eczema because as they dry they cause moisture to evaporate away from your skin. Perspiration can also be irritating to the skin, if you have worked up a sweat, have a quick shower and get into dry clothes.
Avoid hot baths and showers
The heat can cause the skin to dry out and can take the protective oils out of your skin. Add some moisturizing products to the bath to help keep the skin moist and limit the bath time to 5 to 10 minutes. Also no hot showers, as after a hot shower the body cools down too quickly.
After a shower or bath don’t rub yourself with the towel as it may scratch and irritate the eczema. Pat the body dry instead and put moisturizer on straight away while the skin is still damp.
Wear non-irritating clothing
Some fibers such as polyester, rough wool, nylon, can irritate skin or cause overheating, which can trigger a flare up. Dress in breathable fabrics like cotton, bamboo, soft wool like merino and make sure your bed covers are breathable as well. Make up layers of lightweight blankets instead of one thick heavy duvet to stop overheating.
How to nourish your skin barrier
Some foods and supplements can help reduce eczema symptoms and flare ups as they are anti-inflammatory, reduce histamine and help to hydrate the skin from the inside.
Essential Fatty Acids (EFA’s)
Research shows that people with eczema have an altered essential fatty acid and prostaglandin metabolism. Linoleic acid levels can be increased while polyunsaturated fatty acids and EPA/DHA is low. These changes lead to a greater tendency to allergies and inflammation.
Supplementation with fish oils helps with the prostaglandin abnormalities – the ratio of omega-3 to omega-6 fatty acids are found to be significantly lower in people with eczema.
Omega 3 fish oils can also improve respiratory function as are anti-inflammatory by shifting leukotriene synthesis from high inflammatory series 4 to less inflammatory series 5. They can reduce the production of IGE which are the antibodies that cause allergic reactions and asthmatic symptoms.
Foods high in Omega 3 include – seafood, fish, especially oily fish salmon, mackerel, trout, herrings and sardines,cod liver oil, flax seeds, hemp seeds, walnuts, chia seeds and egg yolks.
Flavonoids
These are antioxidants, quercetin in particular can inhibit histamine release from mast cells and the manufacture of allergy related compounds, including leukotrienes. Quercetin also has a vitamin c sparing effect and a direct stabilizing effect on membranes, including mast cells.
Foods high in flavonoids include – broccoli, parsley, onion, kale and apple.
Vitamin C
Vitamin C plays an important role in maintaining skin health and supporting the immune system. Skin needs high concentrations of vitamin C as it is used for the formulation of the skin barrier and collagen. It is a potent antioxidant protecting our skin from oxidation and as we can’t make it in our bodies we need to consume on a daily basis to keep our stores up. When vitamin C has been depleted cells don’t function properly and the immune system becomes impaired. High doses can lower histamine levels, by preventing the secretion of histamine by white blood cells and increasing the detoxification of histamine. Vitamin C will only lower blood histamine levels if taken over time so it is best to take around 200 mg a day. (2)
Foods high in Vitamin C include – capsicum, papaya, strawberries, broccoli, pineapple, kiwifruit, citrus fruits and fermented vegetables.
Zinc
Low zinc levels are common in people with eczema and it is important for essential fatty acid metabolism. Zinc is lost through sweat and is very important for the immune system, hormones, insulin and muscle growth. Not enough zinc for even a week retards muscle growth and weakens immunity. It is needed in protein synthesis and collagen formation.
Foods high in zinc include – oysters, lamb, grass fed beef, scallops, sesame seeds, pumpkin seeds, prawns.
Vitamin D
It is more difficult to get Vitamin D in winter as there is much less sun and we spend more days inside or covered up when outside. Vitamin D is known as the sunshine vitamin as you can’t make it on your own without exposure to sunlight. Often people don’t get enough during summer as we use sunscreen which blocks our bodies from metabolizing it.
It is very important for the immune system as it activates and mediates the body’s immune function. It helps to reduce inflammation in the body as it inhibits proteins that trigger an inflammatory response in people with chronic inflammatory diseases like eczema and asthma.
Studies have shown vitamin D supplementation can help ameliorate the severity of eczema and atopic dermatitis. Low blood levels of vitamin D have been linked to an increased risk of asthma attacks. (3)
Foods high in Vitamin D include – oily fish, cod liver oil, egg yolks, red meat, and mushrooms.
Collagen
Our body makes all of our collagen naturally up until our early 20’s. After that we produce less and less every year. Because of this we start losing our ability to repair connective tissue, bones, ligaments, tendons, cartilage, tissue, skin, hair and nails. Collagen plays a role in strengthening and hydrating the skin, and one of the amino acids glycine is anti-inflammatory. Collagen is a major component of our skin so it helps with the healing process. It reduces the signs of roughness and dryness in the skin. It also helps to repair the gut lining, helping with food sensitivities and allergies.
Foods high in collagen include – bone broth, seaweed, fish with the skin on, fish bones.
Manage your food and airborne skin triggers
For some people, eczema is a year round problem as they have a genetic condition associated with a skin protein called filaggrin, that causes their skin to lose moisture and allow allergens and bacteria to enter the skin more easily. Other people with eczema have irregularities with specialized white blood cells called mast cells that cause them to release higher amounts of histamine and other allergic compounds compared to people without eczema.
Food allergies and eczema
Many studies have now documented the major role of food allergies and eczema, especially in infants and young children. The most common food allergies are milk, eggs, and peanuts. In one study these three foods accounted for roughly 81% of all cases of childhood eczema! The presence of food allergies may be a result of increased gut permeability, creating an added load on the immune system. The breakdown of the skin barrier also contributes to an allergic response when a food allergen is consumed.
Food chemical intolerance
A food chemical intolerance occurs when your body has trouble digesting the naturally occurring chemical in food, which can trigger symptoms similar to allergies.
The most common food chemical intolerances are to salicylates, amines and glutamates, which are in a wide range of fruits, vegetables and fermented foods. These naturally ocurring chemicals can often contribute to chronic skin conditions and flare-ups.
Find out more about ‘Food Chemical Intolerance’ here
Mould and eczema
Dry itchy and scaly skin can be a result of mould spores coming in contact with the skin. It also aggravates asthma symptoms. Children with eczema often have open sores on their skin from scratching. These can allow viruses, bacteria and fungi to enter the skin which can result in an infection worsening the eczema.
Mould spores are thought to be a major contributor to “Discord eczema”, otherwise known as ringworm eczema. This presents as a coin shaped patch of dry, scaly skin which may or may not itch. Mould on the skin can also alter the skin’s microbiome and possibly weaken its physical barrier making it more susceptible to skin irritation and damage. A study published in The Journal of Allergy and Clinical Immunology has found that mycotoxins released by mould can also trigger inflammation and damage the skin.
Read our ‘Mould, CIRS & Salicylates’ blog here
Dust mites and eczema
Dust mites are a year round problem but can be worse in the winter months as more blankets and beddings are used which are a breeding ground for them. Dust Mites breed most successfully at temperatures above 20C and humidity above 50%. So to control dust mites, your home needs to be dry and cool.
The biggest source of house dust mite allergy reactions come from bedding. Young children can be in their beds for up to 14 hours a day, so it is important to air their bedding daily across hard surfaces like the back of a chair dries it out and stops the activity of dust mites. Pillows can be aired by propping them up on an open backed chair.
The enzymes in the droppings are the main cause of allergic reactions from dust mites. Wash duvets and pillows as well as their liner in 60c hot wash for bedding, as warm washing won’t remove house dust mite droppings.
Natural Allergy Treatment
At Health & Wellness Australia & Auckland (HWA), we use a technique called muscle testing (or kinesiology) to help identify reactions to food and environmental substances that may be triggering or exacerbating your skin issues.
Following testing, you can work with your practitioner to address reactions to your food and airborne skin triggers using a natural allergy treatment called Positive Association Technique (PAT).
Get in touch
- Call us on 1300 853 023 / 09 479 5997 (NZ) to chat to our friendly staff
- Send us your question HERE
- Request a Free PAT Information E-PACK HERE
Written by our expert PAT Naturopath – Jenny Bates
Jenny (Adv Dip Naturopathy, Dip Nutrition) has been a Naturopath performing PAT since 2004. Over that time, she has worked with countless clients in both our Sydney and Auckland clinics, and now trains and mentors PAT practitioners all over Australia and New Zealand.
Please note that this blog post contains general information only. Always consult your health care professional before changing your diet, starting new supplements or regarding any medical condition.
