Measures against dryness in winter: Foods and lifestyles that hydrate from the inside out ~ Nutritionist's Column Vol. 128
The cold and dry winter season often causes problems for skin and hair.
Cosmetics and skin care are of course important, but taking care of your body from the inside out is also important.
By simply making some changes to your diet and lifestyle, you may be able to prevent and improve dry and rough skin.
This time, we will introduce foods that replenish moisture from the inside and tips on lifestyle habits that prevent dryness.
Foods that nourish your skin and body
Foods containing good fats
To combat dryness, it's important to eat foods that provide the oils your skin and hair need.
The following foods are especially recommended:
- Avocado : Rich in healthy fats and vitamin E , it helps maintain skin moisture and elasticity.
- Nuts (almonds and walnuts) : Rich in vitamin E and omega -3 fatty acids, they not only help keep skin and hair moisturized but also have anti-aging effects.
- Olive oil : Add a little to your salads and cooking for an easy way to get some good fat.
High-water content vegetables and fruits
Eating foods that are high in water content helps maintain a good balance of fluids in the body.
- Cucumber and celery : These are great for hydrating, low-calorie and easy to incorporate into your diet.
- Tomato : Contains the antioxidant lycopene, which supports healthy skin.
- Watermelon and melon : These fruits are rich in water and help hydrate dry skin (even in cold weather, if you can find them).
Foods containing vitamins and minerals
Dryness can also be exacerbated by nutritional deficiencies, so try to eat the following foods:
- Spinach and kale : Rich in vitamins A and C , they promote skin turnover.
- Citrus fruits (oranges and grapefruit) : Vitamin C helps produce collagen and prevents dry skin.
- Bananas : Rich in potassium, they help balance moisture and hydrate the skin from within.
Get plenty of protein
Protein is essential for maintaining healthy hair and skin.
- Fish (salmon and mackerel) : Rich in omega -3 fatty acids, they help keep skin hydrated.
- Beans (soybeans, lentils) : High-quality plant protein supports healthy skin and hair.
Lifestyle habits to prevent dryness
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Make hydration a habit
The key to preventing dryness is to drink plenty of fluids. Aim to drink 1.5 to 2 liters of fluids a day. Hot water or herbal tea is recommended over cold water. -
Maintaining proper humidity
To prevent your room from becoming dry, aim for a humidity level of 50 to 60 %. Using a humidifier is effective, but we also recommend hanging out wet towels or placing potted plants. -
Improves sleep quality
Skin turnover is more active at night. Getting quality sleep improves your skin's ability to recover. Turn down the lights in your room, avoid using your smartphone before bed, and get into bed in a relaxed state. You should also take measures to maintain humidity in your bedroom. -
Rethink your bathing habits
Hot water strips the skin of its moisture, so lukewarm water (around 38-40 °C ) is ideal. After bathing, use moisturizing cream or oil to lock in moisture in your skin. -
Moderate exercise
Exercise improves blood circulation and delivers nutrients necessary for skin and hair. By incorporating gentle exercise such as yoga, stretching, and walking, you can expect to create skin that is less prone to dryness.
The key to preventing dryness is to improve your diet and lifestyle.
Eating a balanced diet and practicing healthy habits can help keep your body hydrated from the inside out.
If you consciously practice these things, you will be able to stay comfortable even during the dry winter season.
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Nutritionist, Food Education Instructor, Food 6th Industry Producer Level 4
Ayako Ishihara
She is a nutritional advisor in the healthcare field and a professional in agribusiness. She is also involved in a variety of activities in the fields of beauty and health, including giving lectures to Miss World Japan candidates.
With the philosophy of "enriching the mind and body through food and realizing a vibrant society where people and communities are connected," he founded i-Field Co., Ltd. in 2013 and serves as its representative.
He is a core member of the food team for "DINING OUT," which holds outdoor restaurants in various regions, and also participates in fashion brand projects.
She is also involved in promoting local ingredients, product development and production specializing in "health" and "beauty," branding, concept design, food hygiene, sales promotion, and training planning and management. She is in charge of nutritional supervision for GRØN's product development, proposing ways to incorporate these ingredients more effectively into consumer health.
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