“I just love it when it’s 20 below!” said no one to me. Ever.

Many people enjoy winter activities such as skiing and snowmobiling. When brisk winds push the perceived temperature even lower, however, even the most enthusiastic outdoor adventurers retreat indoors. Many of my retired neighbors become snowbirds and head south for a few months.

I was thinking about those negative temperatures as I sat in my recliner, wrapped in a blanket, holding a warm dog, sipping tea and reaching for a back scratcher.

Unfortunately, my skin is paying the price for days spent in dry, heated air. We move from heated vehicles into the cold and back into heated buildings, often multiple times a day. Our skin — our body’s largest organ — feels the effects of this constant moisture loss.

Skin is our first line of defense, and it consists of several layers that protect us from infection, injury and dehydration.

Most of us know how to dress for winter by wearing layers, hats, scarves and mittens. We also recognize the importance of a winter survival kit in our vehicles. But how often do we think about protecting our skin in other ways?

Your skin may send “I’m here!” reminders, such as sandpaper-like hands and heels or an itchy back begging for attention.

While a long, hot shower may feel comforting, dermatologists recommend shorter showers — about five to 10 minutes — using warm, not hot, water. Choose mild cleansers and apply thicker creams or petroleum jelly to hands and feet. Cotton gloves and socks worn overnight can help seal in moisture.

According to the American Academy of Dermatology, winter is also a good time to minimize products containing glycolic acid or retinol, as these ingredients can further dry or irritate skin. Apply moisturizer while skin is still damp to help trap moisture. Look for products that contain hyaluronic acid, glycerin, lanolin or shea butter.

Don’t forget sunscreen in winter. Exposed skin, such as your nose and cheeks, can still be damaged by the sun’s rays, even on cloudy days.

Nourish Skin from the Inside

Nutrition also plays a key role in maintaining healthy skin. A variety of foods helps meet nutrient needs and supports the body’s protective barrier.

• Enjoy colorful fruits and vegetables daily for vitamins A and C.
• Obtain healthful fats from nuts, seeds, legumes, eggs, and olive, canola or peanut oil.
• Include omega-3-rich foods such as fatty fish, ground flaxseed and walnuts.
• Choose lean meats and other protein-rich foods to build and repair tissues.
• Consume whole grains for fiber and nutrients.
• Include calcium-rich foods such as dairy products.

Most people get more than 80% of their fluids from beverages, but foods also count. Fruits and vegetables are at least 90% water. Drink more water and fewer sweetened beverages. Alcohol can promote dehydration, puffiness, redness and dull-looking skin.

Keep water nearby as a reminder to sip regularly. Coffee counts toward fluid intake, although caffeine-free beverages may be more hydrating. If plain water isn’t appealing, add cucumber slices, lemon or berries to a pitcher of water to boost flavor and encourage drinking.

Warm, nourishing meals also help on cold days. This hearty soup is rich in vegetables, fiber and fluids. While it has many ingredients, the results are worth the chopping.

Loaded Minestrone Soup

1 tablespoon olive oil or your favorite oil
1 small onion, diced
1 large carrot, chopped
2 celery stalks, chopped
4 garlic cloves, minced
½ medium zucchini, diced
1 (14.5-ounce) can fire-roasted tomatoes with juice
1 (8-ounce) can tomato sauce
1 (15.5-ounce) can kidney beans, drained and rinsed
1 tablespoon Italian seasoning
1 bay leaf
3 cups reduced-sodium vegetable broth (or chicken broth)
1 cup water
1 cup whole wheat small pasta
1½ cups spinach
Salt and pepper to taste
Parmesan cheese and fresh basil (optional)

In a large pot, heat oil over medium-high heat. Add onions, carrots and celery. Cook, stirring often for 5-7 minutes or until onions are translucent. Add garlic and cook for 30 seconds. Add all ingredients from through water into pot and cover. Bring to a boil, reduce heat and cover. Simmer for 15 minutes or until vegetables are tender. Add pasta and cook until al dente. Remove from heat and take out bay leaf. Stir in spinach. Serve with Parmesan cheese and fresh basil if desired.

Makes eight servings. Each serving has 150 calories, 2.5 grams (g) fat, 25 g carbohydrate, 5 g fiber and 350 milligrams sodium.

(Julie Garden-Robinson, Ph.D., R.D., L.R.D., is a North Dakota State University Extension food and nutrition specialist and professor in the Department of Health, Nutrition and Exercise Sciences.)

NDSU Agriculture Communication – Jan. 29, 2026

Source: Julie Garden-Robinson, 701-231-7187, julie.garden-robinson@ndsu.edu

Editor: Dominic Erickson, 701-231-5546, dominic.erickson@ndsu.edu