Do you struggle with dry itchy skin and battle cracking skin each winter? According to the National Health Interview Survey (NHIS), 81 million Americans report experiencing dry, itchy or scaly skin during the winter months.

Why is the winter so brutal on our skin?

In the winter humidity drops and with that there’s in increase in water loss from our skin. Healthy skin is compromised of 20-35% water yet in the winter months it can drop to 10%!

That drop in water content leaves our skin dry, itchy and extremely vulnerable as our outer layer of our skin, the stratum corneum, loses some of it’s ability to protect us from viruses, bacteria and skin damage.

Our skin cells are linked together in sheets in a fashion much like tiles and mortar. The cells being the tiles and the mortar being the nutrients that you must have ample amounts of to keep that skin layer intact. The cells of outer layer of skin contain the protein keratin and substances called natural moisturizing factors (NMFs). The keratin and NMFs work together to hold water in the skin, while attracting more water to maintain skin hydration and flexibility. The only problem is that keratin and NMFs are water soluble and can become dehydrated with excess showering, swimming, hot tubbing and hand washing.

The mortar between our “skin tiles” contains nutrients that are key to preserving skin hydration. The most important of those nutrients are ceramides. Ceramides are a combination of fatty acids and cholesterol. Ceramides combine with sweat to create an acid mantle barrier to keep out bacteria and viruses while they prevent water loss from the natural moisturizing factors in the skin cells. Ceramides are responsible for maintaining smooth skin texture. Examples of ceramides are:

  • When the skin is dehydrated and has and fewer fatty acids to lubricate and maintain it’s protective barrier the skin is not able to exfoliate properly.
  • When the skin can’t exfoliate it allows for a build up of dead skin that results in an “ashy”, white hazy, flaky appearance.
  • When the skin is “ashy” it’s vulnerable, prone to infection and will start to age faster as it’s not able to heal itself at this point!


  1. Grab an exfoliant - I like Eminence’s Strawberry Rhubarb Dermafoliant – it’s marketed for the face but works well on the entire body – after all it’s all the same type of skin! Use it daily.
  2. Get a glycerine based, ceramide rich moisturizer or serum. I love HydroPeptide’s Firming Moisturizer – it provides long lasting hydration and works to prevent wrinkles, scars, and skin discoloration that can come with friction induced injuries when the skin is dry. Note: It’s marketed as a slimming cream however, it’s my go to with Le Mieux’s Derma Relief Serum for preventing winter itch!

I also have used Skin Active’s ELS (Every Lipid Serum) with great success as well. Check it out at:

You’ll want to grab a few bottles as you’ll go through it faster when using it on the entire body.


You can make your own exfoliants as well as moisturizing serums.

Rice Flour Exfoliant – Grab some Organic Rice Flour – put a tablespoon in your palm and drop some water into the palm till you make a paste. Massage into the skin in a circular motion.

Moisturizing Aloe Oil:

  • 1/2 cup + 2 tablespoons aloe vera juice
  • 2 1/2 teaspoons vegetable glycerin
  • 5 teaspoons jojoba oil (carrot seeds oil is great here too)
  • 30 drops lavender oil or other essential oils (optional)
  1. Put all of your ingredients in your blender and blend on low for just a couple of seconds. You can also place the ingredients in a glass jar and give it a good shake.
  2. Place the mixture in a glass jar and store in the fridge. Give the jar a good shake before each application.
    Keeps in the fridge for a few weeks.


Daily exfoliation

Twice daily application of the moisturizer, oil or serum of your choice

Drink at least 64 ounces of water a day

Get in good fats into your diet to help with your body’s reserves of fatty acids for the skin cells – I add in 4 tbsp of expeller pressed olive, unrefined coconut or avocado oil daily into dressings, cook with it and drizzle it over veggies from November to March.

Itching and bumps? Add in carrot seed oil to your daily regimen or consider using Say Yes to Carrots Moisturizer in addition to one of the ceramide rich options above.

Consider going low histamine for a while as histamines are proteins that can increase itching in the body. Here’s a list of all the high histamine foods – avoid these for a month or at the least try not to eat more than one of the items on the list in a day and see how the skin responds.

Histamine-Rich Foods (including fermented foods):

  • Alcoholic beverages, especially beer and wine.
  • Anchovies
  • Avocados
  • Cheeses, especially aged or fermented cheese, such as parmesan, blue and Roquefort.
  • Cider and home-made root beer.
  • Dried fruits such as apricots, dates, prunes, figs and raisins (you may be able to eat these fruits - without reaction - if the fruit is thoroughly washed).
  • Eggplant
  • Fermented foods, such as pickled or smoked meats, sauerkraut, etc.
  • Mackerel
  • Mushrooms
  • Processed meats - sausage, hot dogs, salami, etc.
  • Sardines
  • Smoked fish - herring, sardines, etc.
  • Sour cream, sour milk, buttermilk, yogurt - especially if not fresh.
  • Soured breads, such as pumpernickel, coffee cakes and other foods made with large amounts of yeast.
  • Spinach, tomatoes
  • Vinegar or vinegar-containing foods, such as mayonnaise, salad dressing, ketchup, chili sauce, pickles, pickled beets, relishes, olives.
  • Yogurt

Histamine-Releasing Foods:

  • Alcohol
  • Bananas
  • Chocolate
  • Eggs
  • Fish
  • Milk
  • Papayas
  • Pineapple
  • Shellfish
  • Strawberries
  • Tomatoes

Note: I do not receive any compensation from the companies mentioned in this post. I love their products and want to share the knowledge.

[Audio Transcript]
Hello, Dr. Jannine Krause here and today I’m going to talk about habits that might be causing your abdominal bloating. Now some of these might be da factors, but it’s always a great reminder to go back through these and rule out these as causes of your bloating. First and foremost, a lot of us eat to fast. Maybe we have two minutes, five minutes, 10 minutes on our way from one appointment to the other to eat. Guess what? We should be taking our time to eat. Why? Because if you inhale that Jimmy John’s, guess what goes with that? A bunch of air and big particles of food. So, for every bite that you take, every single bike that you take you need to chew at least 25 times. Meals should take about a half hour. Now I know what you’re thinking. I only have a 15 minute lunch, or a half hour holy cow what would I do with that. Well trust me you’ll feel a heck of a lot better and you’re going to be quite nice to your digestive system if you’re chewing more to help it up. Now, the other big thing that we often tend to do is we drink too much liquids with the meal. So what that does is dilute all of our digestive enzymes. Now on top of that in the US here we might also have a big old glass of ice water. Which is doesn’t just of suicide per se. Why? Because the ice just like if you put ice on your skin. It numbs your whole stomach and so it’s not going to be very effective at breaking down food. So later on, you might feel like you have gut bomb or you might end up with a little burping or you might end up with even a little more bloating or you might end up with some more issues like diarrhea. Another issue that you can have is you might be talking while you’re eating. Let’s face it most of us don’t like to eat alone and so sometimes we have a friend or we might be on the cell phone. Anytime you’re talking and eating you’re sucking in air. Guess where that air goes? Goes in and its got to come out someway. It’s gonna cause bloat or its going to come the other way or it’s going to come up this way. So then you won’t be too fun at a party in that case. Now the next thing is smoking or vaping in that case. Your sucking in air. That air has to go somewhere. If you like to suck on hard candy, that can also cause issues and cause some more bloating for you. Fizzy drinks. Of course we all know Soda is not the best option and so a lot of us turned to sparkling waters and things of that nature. Those are carbonated just as much. Those can be causing some bloating as well. Dentures, if you have dentures make sure you’ve got that gel in there to tighten those guys up the looser the dentures are the more you’re sucking on a little bit of air. Another biggy is alcohol. Sugar alcohols which you find in some of our sugar-free candies can cause a lot of gastric irritation, but also alcohol from just drinking. That can also cause some bloating. So keep that in mind if you drinking alcohol and eating a meal you need to take your time. Savor every bite and chew as much as you possibly can. That way the meal will last longer, you will have a longer enjoyment of that dinner and it will be even better for you in the long run. So one big thing to think about in that case is that alcohol definitely does cause some bloating. Now the last thing of course is the da factor. Beans, cabbage, cauliflower, broccoli all farty foods. That stuff can yes, cause some issues. So the bigger thing to remember is that if you have issues with those foods, eat them in moderation. You can actually change your way that your digestive system breaks down things such as beans, cabbage, cauliflower, broccoli. You can use a tablespoon a day for about two weeks and then you’re good to go. You can start too up the amount. Now, the average serving for these party foods is about a half a cup. If you go over that in the sitting you’re going to have some trouble. Pair that with eating too fast and now you’ve got digestive suicide. So, let’s just sum it up. Make sure to chew your food. Take your time chewing your food, and enjoy your meals so you don’t have as much bloating. Drink water. Drink other types of liquid but drink it at room temperature and drink it sparingly throughout a meal. Save it for before or for a short while afterwards. This is Dr. Jannine Krause you’ve watched my video on how to prevent bloating and all those habits that are causing your bloating. Have a great day!

Before you ask your question, we ask just one small favor....

Please join our community and provide your name and email address

You have Successfully Subscribed!

Like what your learning? Want to learn more?

Join our community and receive your FREE 8 Step Guide to Slow Down Aging

You have entered to win a 1 hour free consult! Please check your email and confirm your subscription to receive the link to your free 8 step guide to slow down aging!

Before you get your course, we ask one small favor

Please join our community and provide your name and email address

Thank you for joining our community!

Before you get your free resource, we ask one small favor

Please provide your name and email address

Thank you for joining the community! Please check your email and confirm your subscription to receive your link.

Join Our Community!

Join now and get started with my FREE 5 day energy e-course!

Thank you for joining the community! Check your email and confirm your subscription to start receiving the free 5 day energy course!

Subscribe and get my free 5 day energy boosting course

Please provide your name and email address

Thank you for joining our community!