Why the Cold & Flu Season Is Stealing Your Skin’s Glow

When your immune system takes a hit, your skin often does too. Here's how to spot it, support it, and recover naturally.

As the chill of winter settles in, so does that predictable wave of illness - coughs, fevers, sore throats, and endless tissues. We all know what being sick feels like, but few of us realise how deeply cold and flu season can affect our skin.

Dullness, dryness, puffiness, congestion, and even the occasional breakout aren’t just surface problems. They’re signs of what’s going on inside: your immune system, lymphatic system, gut, and nutrient stores are all working hard to fight and recover from illness—and your skin reflects that stress.

Here’s what actually happens to the body (and your glow), how to care for your skin when you’re sick, and how to support a smoother, more complete recovery—inside and out.

The Timeline of Cold & Flu Skin

Days 1–3: The Subtle Start

You feel a little off—maybe a tickle in your throat, fatigue, or body chills. Even now, your body is already adjusting to early immune stress.

What’s happening internally:

• Your immune system is activating, increasing inflammation and cytokines

• The lymphatic system begins processing cellular waste more aggressively

• Nutrients are redirected to the immune system, leaving less for skin repair and hydration

Skin symptoms:

• Mild dullness or fatigue in the skin

• Subtle puffiness around the eyes or face

• Skin may feel tighter, more reactive, or dry

• Small blemishes might start to surface

Holistic support:

• Sip warm teas (nettle, tulsi, or ginger) to support lymph flow and reduce inflammation

• Prioritise sleep—your body uses this time for immune regulation and skin regeneration

• A warm compress or gentle gua sha can help with fluid buildup

  
  

Days 4–7: Peak Illness

This is the hardest part. You may have a full-blown cold or flu—low energy, congestion, fever, poor appetite. You’re probably taking over-the-counter medication, and possibly antibiotics if an infection’s involved.

What’s happening internally:

• Dehydration from fever, mouth breathing, and reduced water intake

• Heightened inflammation from immune activity

• Gut disruption if antibiotics are used, or if diet shifts to more processed/convenient foods

• Lymphatic slowdown from lack of movement and fluid congestion

What medications can do to your skin:

• Antihistamines, cold & flu tablets (like pseudoephedrine) dry out sinuses—but also dehydrate your skin, leaving it tight, flaky or inflamed

• Paracetamol/ibuprofen reduce inflammation but can also tax the liver, potentially slowing down skin detox pathways

• Antibiotics, while essential in some cases, often disrupt the gut microbiome—leading to post-inflammatory breakouts, redness, or sensitivity weeks later

Skin symptoms:

• Dullness and uneven tone

• Flaky, cracked areas (especially around nose and lips)

• Puffy under-eyes and congestion

• Oiliness or dryness (or both) as skin struggles to self-regulate

• Lingering blemishes or stress-triggered breakouts

Holistic support:

• Stick to basics: a gentle cleanse + nourishing moisturiser

• Hydrate with warm lemon water or broths

• Eat simply—easy-to-digest foods support liver and gut function

• Don't worry if you can’t keep up your full skincare routine—just protect the barrier

Days 8–14: Recovery in Progress

You’re feeling better, but your skin is still playing catch-up.

What’s happening internally:

• The immune system is coming down from high alert

• Lymphatic drainage is slow but steady, clearing inflammation and leftover waste

• Gut flora is still imbalanced if antibiotics or heavy medications were used

• Collagen production and cell turnover are slower due to depleted vitamin C, zinc, and B vitamins

  
  

Skin symptoms:

• Dryness, dehydration, or unusual oiliness

• Healing breakouts or lingering red patches

• Uneven tone or texture

• Sensitivity or dullness, even if energy is back

Holistic support:

• Reintroduce nutrient-dense foods: pumpkin seeds, leafy greens, berries, fermented vegetables

• Gentle movement (walks, yoga) helps stimulate lymphatic clearance

• If breakouts persist, don’t over-exfoliate—support the barrier and let the skin heal

• Focus on hydration, inside and out

Weeks 3–4: The Skin Catch-Up Phase

You’re fully functioning again—exercising, working, eating—but your skin still looks tired, uneven, or stressed. This is common, especially if you were on medication.

What’s happening internally:

• Liver and kidneys are clearing medication metabolites

• Gut bacteria may still be imbalanced, affecting inflammation and nutrient absorption

• Lymphatic system continues to clear stagnant fluid

• Skin is in delayed repair mode, needing support to fully bounce back

Skin symptoms:

• Lingering dullness

• Dehydration despite drinking more water

• Uneven tone or texture

• Post-breakout marks or dry flaking

• Skin that just doesn’t “glow” like normal

HOT TIP - Now is the Ideal Time to Book a Custom Facial

Your skin is stable again—but it’s still recovering. A custom facial at this stage can give your skin the targeted support it needs to fully reset and restore balance.

What it does:

• Stimulates lymphatic drainage to clear puffiness and toxin buildup

• Deeply hydrates and rebalances skin still recovering from medication

• Calms inflammation and restores glow to tired, dull skin

• Supports collagen production and skin healing

• Clears out congestion or flaky buildup gently, without stripping

  
  

🌿 Sana Skin Clinic: Your Skin Recovery Partner

At Sana Skin Clinic, we understand that winter skin issues aren’t just about the weather—they’re often tied to internal stress, immune strain, and post-illness recovery.

Our expert team works both topically and internally, combining advanced skincare with the support of our in-house naturopath ( ues we also offer online support and shipping right to your door), who helps strengthen your immune system and restore gut-skin balance naturally.

Whether your skin is feeling dry, reactive, dull or congested after illness, we’re here to help you come back into balance—and back into your glow.

✨ Start your skin recovery journey today. Book your consultation or facial at www.sana-skinclinic.com.au and let us help you feel like yourself again—on the inside and outside.