What Heating, Stress and Winter Food Have in Common

We often assume winter skin problems are just a matter of “dryness”, a little flaking, tightness, maybe a bit of redness from the cold. But what if the problem goes deeper than that? What if your winter skin is actually inflamed, not just thirsty?

This week we’ll explore how cold air, indoor heating, and even your winter eating habits can lead to low-grade skin inflammation. More importantly, you’ll learn how to calm things down.

Why does skin act up in winter?

Your skin is a first line of defence, and winter throws a lot at it. Dry, cold air outside. Heated, dry air inside. Less sunlight. Changes in diet. More stress. Less movement.

Each of these factors can weaken your skin’s barrier, the outer layer that keeps moisture in and irritants out. But there’s another layer to this: when your barrier function weakens, it doesn’t just dry out, it triggers an immune response.

That means your skin goes into mild alert mode. Think of it like low-level inflammation simmering under the surface. It might show up as redness, flakiness, dullness, itchiness, or even breakouts.

And while it’s tempting to just slather on a heavier moisturiser, topical treatments can only go so far when the real cause is systemic.

The invisible triggers: What’s fuelling skin inflammation in winter?

There are three main culprits:

1. Environmental stress: Cold air and central heating zap moisture from the skin and disrupt its natural oils. This dries out your barrier and makes your skin more vulnerable to irritants and microbes.

2. Nutrient stress: In winter, we tend to eat fewer fresh, colourful vegetables and more comforting (often inflammatory) foods. The result? Your body gets fewer antioxidants and essential fatty acids, nutrients your skin needs to repair and stay resilient.

3. Emotional stress: With shorter days, less light, and more time indoors, our mood can take a hit. And emotional stress elevates cortisol, which in turn increases inflammation, both in your body and your skin.

The combination of all three is why your skin might look older, duller, and feel more reactive, even if you’re doing all the “right” things.

So what can you do? 10 simple shifts to soothe your skin from within

Hydrate inside and out, but don’t overdo the water
Drinking water helps, but guzzling litres isn’t the fix. Instead, focus on hydrating foods like cucumber, citrus, bone broth, and herbal teas, which hydrate more effectively. Use a humidifier indoors if your air feels dry, it can make a huge difference.

Eat more healthy fats
Your skin’s barrier is made of lipids. Omega-3 fatty acids help rebuild it from the inside. Think wild salmon, flaxseed, walnuts, and avocado. Don’t be afraid of fat, it’s your skin’s best friend in winter.

Cut back on sugar and ultra-processed foods
These foods spike insulin and trigger inflammation, both of which can affect your skin. If your skin feels puffy or blotchy after sugar-heavy meals, that’s your body talking.

Get your Vitamin D levels checked
Less sunlight means lower Vitamin D, which is critical for skin immunity and repair. If you’re low, consider a supplement. Your GP can help guide the right dosage.

Support your gut
Your gut and skin are connected via the “gut-skin axis.” Fermented foods like kimchi, sauerkraut, kefir, and plain yoghurt help maintain balance. A happy gut often equals calmer skin.

Move regularly, even if it’s gentle movement
Exercise helps improve circulation and lower inflammation. Even light stretching or walking boosts blood flow to the skin and helps flush out toxins. You don’t need a gym, just movement.

Choose the right skincare products 
Heavy creams might seem like the answer, but occlusive products can clog pores if they’re too rich. Look for ingredients like ceramides, hyaluronic acid, and niacinamide. Think barrier-supporting, not suffocating.

Avoid long, hot showers
They feel good, but they strip your skin. Keep your showers short and warm, not scalding. Apply moisturiser right after while your skin is still damp to lock in hydration.

Make stress reduction non-negotiable
Stress shows up on your face. Mindfulness, slow breathing, or simply getting outdoors daily can reduce cortisol and support calmer skin.

Prioritise quality sleep
This is when your skin does its most repair work. Poor sleep elevates inflammation and worsens skin issues. Aim for 7–9 hours of uninterrupted sleep in a cool, dark room.

Your skin is a messenger. If it’s dull, itchy, reactive or red this winter, it’s likely not just dry, it’s inflamed. And inflammation doesn’t always start at the surface.

By taking a whole-body approach, nourishing your skin from within, managing stress, and being smart with your routines, you can rebuild a strong skin barrier and help your skin feel comfortable, clear, and vibrant again.

Winter doesn’t have to mean dull, tight skin. With the right habits, your skin can thrive through the season and beyond.

The information provided in this newsletter is for general guidance and educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult with a healthcare professional before making significant changes to your health and wellness routine.

Wishing you good health,

The Wellness Valet Team

Recipe of the Week: Roasted Chicken Thighs with Carrot Ginger Puree and Wilted Winter Greens

Ingredients:

• For the Chicken Thighs:

  • 4 free-range chicken thighs, bone-in and skin-on

  • 2 tbsp olive oil

  • 1 tsp smoked paprika

  • 1 tsp garlic powder

  • 1 tsp sea salt

  • ½ tsp ground turmeric

  • Black pepper to taste

  • A few sprigs of thyme or rosemary

  For the Carrot-Ginger Purée:

  • 4 medium carrots, peeled and chopped

  • 1 tsp fresh ginger, grated

  • 1 tbsp olive oil or ghee

  • Salt to taste

  • A splash of unsweetened almond milk or broth (for blending)

  For the Wilted Greens:

  • 2 cups chopped kale or Swiss chard

  • 1 garlic clove, minced

  • 1 tbsp olive oil

  • Juice of half a lemon

  • Pinch of chilli flakes (optional)

Method

• Preheat the oven to 200°C (390°F).
  Pat the chicken thighs dry. Rub them with olive oil, smoked paprika, garlic powder, turmeric, salt, and pepper. Tuck in the rosemary or thyme.

• Roast the chicken.
  Place the thighs skin-side up in a baking tray and roast for 35–40 minutes, or until the skin is golden and crispy, and juices run clear.

• Make the carrot-ginger purée.
  While the chicken roasts, boil or steam the chopped carrots until very tender (about 15 minutes). Drain and blend with grated ginger, olive oil (or ghee), a pinch of salt, and a splash of almond milk or broth until smooth and creamy.

• Wilt the greens.
  In a frying pan, heat olive oil over medium heat. Add the garlic and sauté briefly, then toss in the greens. Cook until just wilted (about 3–4 minutes). Finish with lemon juice and chilli flakes if using.

• Plate and serve.
  Spoon the carrot-ginger purée onto each plate, top with roasted chicken, and nestle the wilted greens alongside.

This warming dish is packed with skin-loving nutrients like vitamin A, C, zinc, and omega-rich olive oil to support skin repair and reduce inflammation from the inside out.