Protect Your Skin From Harsh Winter Weather

Protect your skin from harsh winter weather

  • Contributed by: Kristen O’Connor, RD, LD - Kristen is a registered dietitian with a degree in medical dietetics from The Ohio State University.

  • Runners may feel the effects of the harsh winter weather more than anyone else. As runners, our faces especially take a beating during this season. Aquaphor does wonders, but can only do so much… As a dietitian, I know that “you are what you eat,” meaning that your body on the outside can and will reflect what you put in it. So in addition to your topical skin treatment, eat up for healthier skin! Here are my top 6 foods for glowing and protected skin from the inside out!

  • 1. Salmon

    • The omega-3 fatty acids in this and other fatty fish help skin seal moisture in, preventing dryness, and keep toxins out! It helps decrease redness and inflammation too! Drink plenty of water to hydrate and eat your salmon (at least 2 servings per week)!
  • 2. Almonds

    • 1 oz. of these nuts contain half of your daily needs for vitamin E. Vitamin E acts as an antioxidant and may protect the skin from the rays of the sun. It also reduces oxidative stress which can cause skin aging.
  • 3. Red pepper
    • Vitamin C helps collagen production which supports the skin and can help keep skin firm. It also acts a strong antioxidant that fights free radicals. Just 1 Cup of red pepper slices contain more than double your daily value needed!

4. Green tea

    • Green tea contains antioxidants called catechins which have anti-inflammatory and anti-cancer properties. These antioxidants may also prevent some of the damage from the sun. Sip on green tea throughout the day (1-2 cups)!

5. Blueberries (or berries in general)

    • Contain antioxidants called flavonoids, specifically anthocyanins, which give blueberries their color. These antioxidants protect the skin cell membranes and fight inflammation!

6. Spinach

    • 1/2 C cup of cooked spinach is only 25 calories and provides more than 220% of your daily value needed of vitamin A (from beta-carotene)! Vitamin A helps cell formation, can help control acne and reduces treat fine lines and wrinkles!

For more information or diet related questions, email Kristen O’Connor, RD, LD at or find her on twitter @ramblingsofanrd.  Kristen is a registered dietitian with a degree in medical dietetics from The Ohio State University.

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