Beat the Winter Blues
Feb 24, 2025
Winter can be challenging, especially in northern climates where sunlight is limited, days are short, and nights are long. The colder months often encourage us to hibernate, using indoor time to reconnect with ourselves. However, reduced light exposure and craving heavy, processed “comfort foods” can affect mood and even lead to seasonal depression. Here are three ways to care for your body and mind during the winter season.
- Fuel Your Body with Whole Foods Rich in Fats and Proteins
Support your brain and body by focusing on nutrient-dense, whole foods:
- Healthy Fats: Your brain is 60% fat, so nourish it with omega-3 and omega-6 essential fatty acids found in salmon, eggs, avocado, olive oil, and coconut oil. These fats have been shown to reduce depression and improve cognitive functions like memory, speech, and motor skills. They may also help with conditions such as ADHD, depression, and bipolar disorder.
- Quality Proteins: Include a variety of hormone-free, antibiotic-free, free-range, and organic animal proteins to provide essential amino acids. These support neurotransmitter production, which plays a key role in mood and mental health.
- Colorful Vegetables: Aim for a “rainbow” of vegetables daily—9 cups if possible! During the winter, you may find cooked veggies easier to digest than raw ones. Experiment and listen to your body’s preferences.
- Limit Processed Foods and Sugars: Reducing added sugar can significantly benefit your mood and gut health, as 90% of serotonin is produced in the gut. Use natural sweeteners like honey, maple syrup, or monk fruit when making treats, and take advantage of the slower winter months to explore healthier recipes.
- Create Warmth and Connection (Hygge)
Strong social relationships are vital for emotional well-being. Combat the winter blues by fostering coziness and community:
- Embrace Hygge: The Scandinavian concept of creating a warm, inviting atmosphere can help you love the winter season. Light candles, cozy up with blankets and pillows, and share tea or a meal with friends or family. Board games by the fire can also add a fun, nostalgic touch.
- Volunteer: Giving your time to a meaningful cause can lift your spirits, especially if the winter months leave you feeling unmotivated. Helping others creates a sense of purpose and connection.
- Move Your Body Daily
Regular exercise is a natural mood booster and stress reliever:
- Exercise for 30 Minutes: Physical activity releases endorphins, or “happy hormones,” that leave you feeling good for hours. It also helps manage weight and ease symptoms of anxiety and depression.
- Make It Fun: Try winter sports like cross-country skiing, snowshoeing, or ice skating. Take walks with friends or join a yoga, Pilates, or fitness class. For double the benefits, aim to exercise outdoors in the sunshine whenever possible.
- Soak Up the Sun: Make time for quick “sun breaks” during the day to absorb natural light, which can help regulate mood and energy levels.
Bonus Tip: Address Seasonal Affective Disorder (SAD)
Seasonal Affective Disorder (SAD) is a type of depression triggered by seasonal changes, often due to reduced sunlight. Symptoms can include fatigue, mood swings, and difficulty concentrating. If you think you may have SAD, consult your doctor for additional support.
By incorporating nourishing foods, creating a cozy home environment, connecting with others, and staying active, you can thrive throughout the winter months. Remember, self-care is essential for both body and mind!
By Karen Mitchell, NBC-HWC, FNLP
Functional Nutrition Health Coach
References
Mayo Clinic https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/syc-20364651
Dr. Gregg Jantz, Food for the Brain. How Eating Healthy Fats Can Make You Smarter https://www.aplaceofhope.com/food-for-the-brain-how-eating-healthy-fats-can-make-you-smarter/
Amen Clinics, Dr. Amen “8 Mood Foods That Fight Depression” https://www.amenclinics.com/blog/8-mood-foods-that-fight-depression/
14 Effective Ways to Beat Winter Blues
https://bebrainfit.com/winter-blues/
What is serotonin and what does it do?
https://www.medicalnewstoday.com/articles/232248.php
