How You Can Protect and Nourish Your Skin during Fall

Autumn is a time of contrasts, as it lies between the hot summer months and the cold winter. Large temperature differences on the same day are common, which can lead to skin problems during this time of year. To optimally protect your skin, we’ve compiled essential lifestyle and skincare tips for autumn.

Integrative skincare combines external and internal treatments. On the one hand, we recommend the ideal skincare routine for fall. Moreover, hand, factors such as diet, exercise, skin care products, and social interaction significantly influence our health and, therefore, our skin in fall.

What does the skin need in autumn?

Frequent and rapid weather changes can damage the skin in autumn if it isn’t well prepared for these new circumstances. “What does the skin need in autumn?” is a question that doesn’t have a single answer.

First, the skin needs sunlight and vitamin D. The reduction in the number of hours of sunlight per day, as well as the reduced intensity of UV rays, can lead to a sharp drop in vitamin D levels in the body. This vitamin is actually a hormone and plays an extremely important role in our body and skin.

If the skin is exposed to too much sun in the summer, a sudden drop in temperature in the fall can lead to a loss of moisture and elasticity in the skin. Factors such as heated indoor spaces and hot showers can further dry out the epidermis.

Premature skin aging is always a complex process. Even if vitamin D levels are ideal thanks to supplementation, certain lifestyle habits should also be considered in the fall to maintain the health and youthful appearance of your skin.

Tips for lifestyle and autumn skin care

Our daily habits often change in the fall, as the days are shorter and workloads tend to be heavier. Unfortunately, this has a negative impact on our social lives, diet, and how much time we spend outdoors. These factors can all have a negative impact on our health and, consequently, our skin. We’ve compiled the most important lifestyle and fall skincare tips that have a positive impact on our mood, body, and skin.

1. Spend time outdoors

Even though the summer days are over, you can still enjoy time outdoors. Of course, a little more planning is required to enjoy the fall sunshine with family and friends in the fresh air. Outdoor exercise or long daily walks strengthen the immune system and improve emotional well-being.

If it’s warm and sunny enough, you can try to produce vitamin D through your skin by exposing not only your face, but also your arms and décolleté. Depending on your geographical location, vitamin D synthesis through the skin is more difficult during the colder seasons, as the necessary UVB rays are much weaker.

But even a small amount of vitamin D from the sun is good for the skin and trains the melanocyte cells. During the sun-drained months, most people need to take vitamin D supplements. The amount you need can be determined through a blood test and a doctor’s recommendation.

If the UV index is still high, you can use a biological sunscreen to protect your skin while still synthesizing vitamin D. The European Union confirms that an SPF factor between 15 and 20 provides adequate skin protection.

If you enjoy sitting by your window in the fall and sunbathing, you should be aware that window glass usually doesn’t allow UVB rays, which are needed for vitamin D synthesis, to pass through. If you enjoy sitting by your window in the fall and sunbathing, you should be aware that window glass usually doesn’t allow UVB rays, which are needed for vitamin D synthesis, to pass through. Therefore, whenever possible, you should always open the window or go outside when the sun is shining.

2. Pay attention to your diet

In summer, the diet often includes plenty of fresh fruits and vegetables, which are high in vitamins and water and hydrate the skin from within. In autumn, fresh produce is often harder to find.

Since people often spend more time at home or in the office in the fall, they tend to reach for processed carbohydrates like baked goods, pasta, chips, and sweets. This dietary change is compounded by a less active lifestyle, which can affect the body on several levels.

To counteract this tendency, one should consciously consume seasonal fruits and vegetables, which provide the body with important vitamins and minerals, thereby nourishing, protecting, and moisturizing the skin from within.

Sweet potatoes are a good example of high-quality carbohydrates that are not industrially processed and strengthen the immune system through their vitamin A content. Green beans and carrots also contain vitamin A and additionally vitamin K, which promotes blood circulation.

For a good dose of vitamin C, don’t reach for a pill; instead, eat apples, pomegranates, and tomatoes. Apples are rich in fiber, which, although not absorbed by the body, is very important for digestion and satiety.

Good, organically certified proteins are also an important dietary component. Lean meats like chicken or turkey, or plant-based options like beans, chickpeas, and tofu. Black beans, for example, can have a positive effect on the gut flora and thus improve digestion.

Don’t forget your daily water intake. Your daily fluid intake should be around 2 liters. The water in fruits and vegetables can provide additional hydration to the body and skin.

3. Pay attention to your feelings

Combination of factors can lead to increased anxiety, feelings of anxiety, or even depression in the fall. This type of emotional stress also affects the body and, consequently, the skin.

Vitamin D has a strong influence on hormones and, consequently, on our mood. The feeling that summer and sunny days are over can exacerbate symptoms like fatigue and irritability. Returning to work or study—which usually involves an increase in workload and tasks—can also lead to increased stress and, consequently, affect our skin.

The colder temperatures cause us to spend less time outdoors and instead more hours in front of our mobile phones, laptops, or televisions. These changed habits often replace meeting or interacting with family and friends. Social contact is an important human need and significantly influences our emotions.

When our mood drops, we often neglect our diet and replace healthy foods with processed options, which in turn make our bodies tired and irritable. It’s important to recognize this vicious cycle and consciously establish habits that, while challenging at first, have a positive impact on our health and our emotions. Exercise, outdoor activities, social interaction, and a nutrient-rich diet are key to reducing stress and increasing serotonin levels.

Autumn is the best time to strengthen your body and establish positive habits so that you can get through the winter healthy and full of energy.

4. Meditation for looking inward

Autumn is part of nature’s natural renewal cycle. It’s a good time to look inward and connect with your own essence. Meditation and yoga relax the body and mind, calming the nervous system and reducing stress in the body.

A good sleep rhythm is important for the entire body and determines energy for the next day. A good night’s sleep gives your skin a natural glow in the morning.

These fall skincare tips have a positive impact on your skin on multiple levels. Good habits lead to a healthy body and mind, which is a prerequisite for healthy skin during this time of year.