For a great many of us, winter spells pretty bad news for our skin: the cold, wind and snow outside combined with heating inside, can leave skin feeling rough, dry, tight, irritated, and itchy - not to mention prone to fine lines and wrinkles. So, what to do? Shelter your skin from the elements where possible, use a gentle skin care routine with richer moisturisation (of the mildly acid variety) and pack a load of antioxidants and fatty acids into your diet, says SOPHYTO’s bioesthetician, Ishtar Magally.

How to nourish yourself on the outside

• Always bathe/shower with warm water. Cold water causes further vasoconstriction (constriction of the veins/arteries which stops blood flow to skin, making it look pale.) Hot water strips your skin’s natural oils more easily so keep bathing time to a minimum.

• Purchase a shower filter, if possible. Unfiltered water contains high amounts of chemical compounds such as chlorine and fluoride which alkalize water. Alkaline water severely alters the skin’s pH causing more dryness.

• Bathe/shower with a mildly acidic gel. Soaps are usually very alkaline and will disturb the skin’s pH balance. Sante, Logona and Dr Bronner are all good options.

• Rinse soaps and gels thoroughly as any residue can irritate the skin and prevent active ingredients from penetrating.

• Tone skin after showering/bathing with a mildly acidic solution. This is extremely important as it will hydrate the skin and restore its normal pH. You could use one of the SOPHYTO Organic Super Bioactives if you have it. Or, you can make up your own pH balanced toner by mixing 70% purified water + 30% apple cider vinegar.

• Exfoliate frequently (2-3 times times a week) to help remove all surface cellular debris and keep your skin soft and smooth.

• Moisturise with a lightweight, ultra-nourishing, mildly acidic lotion. Oils and butters with a heavy molecular weight can’t readily penetrate the skin and will likely clog it. Logona does lovely body butters that shouldn’t clog your skin. It is important to replace the natural oils that have been stripped after showering/bathing with a good moisturizer as these oils are responsible for hold-ing much of the Vitamin C stored in our bodies. If Vitamin C is allowed to escape, you will be more susceptible to colds and other viruses. Apply moisturizer at least twice a day, emphasizing face and hands. Use fragrance-free moisturizers because fragrances can sensitize the skin.

• Wear sunscreen daily (SPF 15 minimum). Even though winter sun is less intense it can still burn your skin; remember that snow reflects up to 85% of sun radiation. Re-apply every 2 hours.

• Dry brush skin everyday. This is an excellent way of massaging your skin. Dry brushing will not only remove all skin debris but it will also stimulate circulation and help flush toxins through the lymphatic system. Pay special attention to the rough areas: elbows, knees, feet, etc.

• Pamper yourself. Once or twice a week, apply a living food facial using nourishing fresh ingredients, to prevent surface build-up and provide deep moisturisation… not to mention, make you feel relaxed and refreshed.

• Do not forget your neglected areas. Apply 2-3 layers of moisturizer on the rough areas. Use emollient lip balms liberally and exfoliate your lips at least once per week with a toothbrush soaked in the vegetable oil of your choice (preferably organic). Moisturize your hands whenever you wash them. Smear organic coconut oil on your hands and feet at night and cover them with a pair of gloves/mittens and socks, respectively.

• Dress warmly to prevent further vasoconstriction and encourage healthy blood flow which, in turn, keeps skin cells oxygenated.

• Exercise regularly to increase blood flow to every single organ of your body, including the skin.

• If possible, purchase a humidifier as these can help combat dryness caused by indoor heating.

How to nourish yourself on the inside

• Drink at least 8 glasses of water per day. Water is the most important nutrient and it also helps transport other nutrients throughout our system.

• Eat more water. The water from fresh fruits and vegetables is more easily absorbed by our cells than drinking water and so are the nutrients they provide.

• Go easy on alcohol and caffeinated drinks. For every glass of alcohol/cup of coffee you drink, have an extra glass of water to avoid possible dehydration.

• Increase your intake of EFAs (Omega-3)-rich foods such as: salmon, flax seeds, walnuts, chia seeds, hemp seeds, purslane, scallops, cauliflower, cabbage, cloves, mustard seeds, halibut, shrimp, cod, tuna, tofu, kale, Brussels sprouts, collard greens, spinach, romaine lettuce and winter squash. These foods will keep the skin moisturized from the inside out.

• Supplement your diet if necessary. If the aforementioned foods do not meet your EFAs needs, then take mercury-free fish supplements. For vegetarians/vegans, you can now find several algae-derived Omega-3/DHA supplements available.

• Skin-boosting foods for winter include: avocados, bananas, blood oranges, chestnuts, clementines, cranberries, grapes (red), grapefruit, kiwi, kumquat, oranges, passionfruit, pears, persimmons, pomegranates, pommelos, radishes, rhubarb, winter squash, sweet potatoes, tangelos, tangerines, and ugli fruit.

So, go forth, tone, moisturise, wrap up warm and eat lots of colourful, (preferably organic) skin-nourishing foods.