The Winter Uglies: How Cold Weather and Flu Season Affect Your Skin

The combination of flu season and winter weather creates the perfect storm for skin health, leading to what social media has aptly dubbed “the winter uglies.” According to NYC dermatologist Dr. Rodaina Ahmed, this phenomenon represents a noticeable decline in skin appearance during colder months. When temperatures drop, our skin becomes dry, dull, and flaky due to a compromised skin barrier. This isn’t merely a cosmetic concern—it reflects how our skin struggles to maintain its health during winter’s challenging conditions. The fluctuation between freezing outdoor temperatures and overheated indoor environments puts tremendous stress on our skin, while the lack of sunlight further diminishes our complexion’s natural vibrancy. For many of us, these seasonal changes transform normally manageable skin into something that feels foreign and frustrating, making winter not just a challenge for our mood but for our appearance as well.

The winter uglies emerge from a perfect storm of environmental and physiological factors that collectively undermine skin health. Dr. Ahmed explains that water levels in the body—essential for plump, healthy skin—drop dramatically during winter due to low humidity and indoor heating systems that further dry the air. When combined with common winter ailments like colds and flu, our skin faces even greater challenges. Illness brings inflammation, fever, dehydration, poor sleep patterns, and elevated stress hormones, all of which reduce the body’s natural oils and slow skin repair processes. This combination creates skin that’s noticeably drier, duller, more sensitive, and frustratingly slower to heal. Even more concerning is how our typical responses to winter discomfort often make matters worse: hot showers, which feel wonderful in the moment, actually strip moisture from the skin, while decongestants and antihistamines we take for seasonal illnesses further dehydrate our bodies, extending the cycle of skin deterioration.

Fortunately, protecting your skin during winter doesn’t require elaborate skincare routines or expensive products—simple prevention strategies can make a significant difference. Dr. Ahmed recommends focusing on barrier repair as your primary goal, starting with avoiding harsh soaps and excessively hot showers that strip natural oils from the skin. A rich barrier-repair moisturizer should become the cornerstone of your daily regimen, particularly formulations that lock in hydration rather than just temporarily soothing dryness. During winter, it’s also wise to scale back on potent active ingredients like retinoids or high-concentration acids that might irritate already compromised skin. Environmental adjustments can be equally important: running a humidifier in your home adds moisture to dry indoor air, creating a more skin-friendly environment. For those experiencing severe dryness, consider taking cooler (or at least shorter) showers and applying moisturizer while skin is still slightly damp to maximize hydration retention. These simple adjustments create a protective strategy that prevents winter skin issues rather than just treating them after they appear.

Hydration emerges as perhaps the most crucial element in combating winter skin concerns, but it requires both internal and external approaches. Dr. Ahmed emphasizes the importance of drinking adequate water throughout the day, even when you might not feel as thirsty as during warmer months. Externally, winter skin benefits from upgrading to thicker, more occlusive moisturizers than those used in summer—products containing ingredients like shea butter, ceramides, and hyaluronic acid can provide the extra protection needed. Special attention should be paid to lips and hands, which have thinner skin and fewer oil glands, making them particularly vulnerable to winter dryness and cracking. Many social media users have discovered their own favorite products for battling winter dryness, with one TikTokker praising Bio-Oil’s dry skin bundle as her “secret to not getting crusty all winter.” This $30 set includes body lotion, skincare oil, and dry skin gel—a combination that Post reporter Miska Salemann describes as “the exact trifecta my skin desperately needed,” reporting that after consistent application, her skin “finally feels nourished and revitalized.” Finding the right products for your specific skin concerns might require some experimentation, but the investment in effective moisturizers pays dividends in skin comfort and appearance.

The winter skin equation isn’t just about what you apply externally—internal factors play a crucial role in maintaining skin health during colder months. Dr. Ahmed points out that vitamin D production typically decreases during winter due to reduced sun exposure, which can indirectly affect skin health. Proper supplementation becomes important, with the Recommended Dietary Allowance being 600 international units (15 micrograms) daily for adults 19 years and older, increasing to 800 international units (20 mcg) for those over 70. Beyond supplements, your dietary choices can significantly impact how your skin weathers the winter months. Foods rich in water content—like cucumber, watermelon, celery, and strawberries—support overall fluid balance while providing antioxidants and vitamins that enhance skin texture and elasticity. These hydrating foods work from the inside out, complementing your external moisturizing efforts and helping maintain that elusive winter glow when skin typically appears dull and lifeless.

The strategic consumption of specific nutrients can further support skin health throughout the challenging winter season. Vitamin C, found abundantly in citrus fruits, strawberries, papaya, and bell peppers, plays an essential role in collagen synthesis and skin repair—processes that naturally slow during winter months and periods of illness. Meanwhile, vitamin E, available in sunflower seeds, almonds, and wheat germ oil, helps protect the skin from environmental stressors and premature aging, creating a defensive shield against winter’s harsh effects. By thoughtfully combining these nutritional approaches with appropriate skincare practices, you can significantly reduce your susceptibility to the dreaded “winter uglies.” While we can’t control the weather or completely avoid seasonal illnesses, these proactive strategies create resilience in your skin barrier, helping maintain a healthier complexion despite winter’s challenges. The holistic approach of external protection, internal hydration, and nutritional support creates a comprehensive defense system that allows your skin to remain vibrant and comfortable even during the coldest, driest months of the year.