Why your skin and scalp are so dry in winter, according to a naturopath

As soon as winter rolls around, many of us notice the same thing. Our skin feels tighter, our scalp gets itchier and those mysterious flakes seem to just appear – on our skin, scalp, and everywhere else.

If you've ever wondered why your skin and scalp seem perfectly fine one month and suddenly dry, flaky and irritated the next, you're not imagining it.

To help us understand what's really happening, we sat down with Jessie Hoeschle, Naturopath and Customer Service Coordinator at The Beauty Chef, to talk about why winter can be particularly challenging for sensitive skin and scalps, and what you can do to stay comfortable through the colder months.

What exactly happens to our skin and scalp during winter?

Environmental changes: The transition to winter results in a number of environmental changes that put additional stress on the skin. The drop in temperature usually coincides with a drop in humidity, which means that we sweat less and have less surface hydration on the skin.

Increased exposure to indoor heating: During winter we also tend to spend more time within heated indoor environments, which dries the air further and exacerbates skin moisture loss. Moving between heated indoor and cold outdoor environments can strip the skin of its natural oils, disrupt the skin barrier, and cause dehydration, chapping, irritation, and increased sensitivity.

Changes to your skin’s circulation: When temperatures drop in winter, the body prioritises maintaining its core temperature, so it directs circulation toward the vital organs rather than the peripherals and skin (icy hands and feet, anyone?).

Your skin barrier is compromised: Dry skin is often linked to a compromised skin barrier and a reduction in moisture retention. The outer protective layer of the skin relies on a balance of water, lipids (fats) and natural moisturising factors (like hyaluronic acid and ceramides) to retain hydration and stay healthy. When this barrier is disrupted, it can increase moisture loss, causing skin to become dehydrated.

Are there any nutrient deficiencies that can cause dry skin? 

Yes. While there are several factors that can contribute to dry skin, there are specific nutrients that can help to – directly or indirectly – support skin hydration: 

• Essential fatty acids (like omega 3): Helps to maintain the skin’s lipid barrier while also reducing inflammation. 
• Vitamin C: Important for collagen production and antioxidant protection.
• Collagen (and amino acids): Supports skin elasticity and hydration from within.
• Zinc: Supports skin healing and the integrity of the skin barrier.
• Vitamin A: Supports skin repair and skin barrier function.
• Water: While not technically a nutrient deficiency, inadequate water intake can contribute to overall skin dehydration.

How does gut health influence skin hydration?

Gut health can influence skin hydration, thanks to the gut-skin axis. 

When the gut is healthy, this allows nutrients that are required for skin health to be properly absorbed. However, if gut health is compromised, this can reduce absorption and lead to a deficiency in the nutrients that support skin hydration. 

Additionally, imbalances in the gut microbiome can contribute to systemic inflammation and drive immune responses that can cause or exacerbate inflammatory skin conditions, such as eczema (which can present as dryness and sensitivity). 

For skin that is particularly dry, flaky and sensitive, are there any specific foods or nutrients that can support our skin via our diet? 

Yes. Supporting skin from within involves focusing on a diet that’s rich in anti-inflammatory, nutrient-dense and hydrating foods such as:

• Protein and collagen-rich foods: Eggs, bone broth, slow-cooked gelatinous cuts of meat.
• Healthy fats: Oily fish (e.g. salmon, sardines), seeds and nuts.
• Antioxidant-rich (colourful!) fruits and vegetables: Berries, leafy greens, citrus and  carrots.
• Hydrating foods: Cucumber, zucchini, soups and broths.

On the flip side, are there any foods or bad habits to avoid as they can contribute to dry skin? 

Yes, absolutely! There are several diet and lifestyle habits that can contribute to dry skin.

Foods that can exacerbate dry, flaky skin:

• Excess sugar and processed foods can drive inflammation.
• Alcohol is dehydrating and can impair skin barrier function.
• High sodium intake can contribute to dehydration.

Lifestyle factors to avoid:

• Hot showers strip the skin of natural oils.
• Over-exfoliation disrupts the skin barrier, leading to increased dryness and sensitivity.
• Heated indoor environments can reduce humidity and dry out the skin.
• Inadequate hydration from not drinking enough fluids throughout the day.

Jessie Hoeschle is the resident Naturopath at The Beauty Chef – an Australian wellness brand that specialises in supplements and the "inner beauty" category.