With the change of season, our skin undergoes a transition that requires extra care & attention. The crisp air & lower humidity can leave our skin feeling dry, dull, & more sensitive. Adjusting your skincare routine to align with the season is essential for maintaining a healthy, radiant complexion.

The skin is the body’s largest organ, serving as a protective barrier against environmental aggressors like pathogens, UV radiation, & pollutants. It regulates temperature, prevents water loss, & supports immune function. Composed of three main layers — the epidermis, dermis, & hypodermis — it continuously regenerates to maintain resilience & repair damage. Beyond its physiological roles, skin health reflects overall well-being.

Natural treatments that can enhance skin health

Dietary choices: Incorporating foods rich in omega-3 fatty acids, oily fish like sardines & salmon can help protect the skin from sun damage & alleviate conditions like eczema & psoriasis. Antioxidant-rich foods like tomatoes & green tea help combat UV-induced damage & improve inflammatory skin conditions.

Probiotics: Beneficial bacteria have been shown to aid in managing skin conditions like eczema & acne by restoring balance to the gut microbiome, supporting immune functions, & reducing inflammation.

Collagen supplements: Studies suggest that collagen supplements can improve skin elasticity & hydration, potentially preventing loss of bone density, slowing osteoporosis & strengthening hair & nails.

Shedding summer skin: exfoliation & renewal

After months of sun exposure, sunscreen build-up & environmental pollutants, autumn is the perfect time to shed summer skin & start fresh. Gentle exfoliation helps remove dead skin cells, unclog pores, & promote skin renewal.

Opt for:

Enzyme-based exfoliants: Papaya & pineapple enzymes naturally dissolve dead skin cells without irritation.

AHAs & BHAs: Lactic acid & salicylic acid help refine skin texture & clear out impurities.

Dry brushing: Helps to stimulate circulation & lymphatic drainage while gently exfoliating.

Hydration & protecting the skin barrier

Strengthening the skin barrier is key to preventing dryness, irritation & sensitivity. Incorporate these into your routine:

Hyaluronic acid: Draws moisture into the skin, keeping it plump & hydrated.

Ceramides & fatty acids: Strengthen the skin barrier & reduce moisture loss. Foods high in ceramides include dairy products, eggs, soybeans, sweet potatoes, wheat germ, corn, & brown rice.

Facial oils: Rosehip, argan, & jojoba oils provide deep nourishment & antioxidant protection.

Nutritional support

What you eat has a direct impact on your skin’s health. Include these skin-loving foods to nourish your skin from within:

Healthy fats: Avocados, nuts, seeds, & oily fish support the skin’s lipid barrier.
Antioxidant-rich foods: Berries, pomegranates & dark leafy greens help combat oxidative stress & maintain skin elasticity.

Vitamin C sources: Citrus fruits, bell peppers & kiwis aid in collagen production & brighten the complexion.

Collagen-boosting bone broth: Rich in amino acids that support skin structure & hydration.

Herbal & nutritional supplements for radiant skin

Supplements can play a vital role in maintaining skin health during the cooler months.

Consider adding:

Omega-3 fatty acids: Reduce inflammation & enhance skin hydration.

Vitamin A: Nourishes the upper & lower layers of skin. Prevents skin becoming dry, itchy & bumpy.

Vitamin D: As sunlight exposure decreases, supplementing vitamin D helps support skin function & overall health.

Zinc: Aids in skin repair & wound healing while controlling breakouts.

Adaptogenic herbs: Withania (Ashwagandha) & Holy Basil can help the body adapt to seasonal stress & maintain hormonal balance, which is essential for clear skin.

Topical treatments for autumn skin

Transitioning to richer, more protective skincare products is beneficial.

Consider:

Cream-based cleansers: Avoid stripping the skin’s natural oils by opting for hydrating cleansers.

Hydrating serums: Look for niacinamide, peptides & plant-based humectants to boost skin resilience.

Barrier-repairing night creams: Ingredients like shea butter, ceramides & squalane help restore hydration overnight.

Protection against autumn elements

Even though the sun may not feel as intense, UV rays & environmental stressors can still impact the skin. Apply SPF daily to prevent premature aging & hyperpigmentation. Layering hydrating mists or sprays throughout the day can also help counteract the drying effects of indoor heating.

The power of ritual & consistency

Embracing a mindful skincare ritual can enhance both your skin & overall well-being. Take time to massage in your serums & moisturisers, practice self-care through facial gua sha or lymphatic massage & enjoy the calming benefits of herbal teas like chamomile & nettle for skin nourishment from within.

By making seasonal adjustments to your skincare, nutrition, & self-care routine, you can support your skin’s natural rhythm and maintain a healthy, radiant complexion throughout the cooler months.

By Peter Rule
BHSc Naturopath