As daylight hours diminish and temperatures drop, many individuals experience noticeable changes in their mood, energy levels and overall well-being. This seasonal shift affects millions of people annually, with research showing that approximately 5% of adults in the US experience Seasonal Affective disorder (SAD), while up to 20% may develop milder forms of seasonal mood changes known as a subsyndromal SAD or “winter blues”.
The transition from longer, brighter days to shorter periods of natural light triggers measurable physiological changes in the body. These can manifest as increased fatigue, difficulty concentrating, alterations in sleep patterns and shifts in appetite - particularly increased cravings for carbohydrates. For some individuals, these symptoms remain manageable lifestyle adjustments, while for others they can significantly impact daily functioning and quality of life.
Understanding the biological mechanisms behind these seasonal mood changes along with evidence-based strategies for managing them can help individuals navigate the darker months more successfully and recognize when professional support may be beneficial.
Practical Lifestyle Strategies
Light Exposure Strategies:
- Morning light exposure within the first hour of waking (even 10 to 15 min) can help regulate circadian rhythms
- Light therapy lamps: 10,000 lux for 20 to 30 min, ideally between 6 to 8 am
- Maximizing natural light throughout the day- working near windows taking brief outdoor walks even on cloudy days
- Light timing considerations (avoid bright lights in the evening hours)
Nutrition for Mood and Energy:
- Eat Seasonally: emphasizing warming, nutrient-dense foods rather than restricting comfort foods entirely. Think of sweet potatoes and squashes.
- Protein: Essential for making neurotransmitters like serotonin and dopamine. Incorporate protein at breakfast to stabilize blood sugar and neurotransmitter production. Try to get protein at every meal.
- B vitamins: Also essential for making neurotransmitters that keep us happy and motivated- food sources include animal protein, leafy greens, lentils, salmon, nuts and seeds.
- Omega 3 fats: EPA specifically has research support for mood regulation (1-2g/day) salmon, sardines, walnuts, and flax are all great sources of omega 3s
- Magnesium rich foods: have a calming effect – pumpkin seeds, leafy greens, beans.
- Vitamin D- Fatty foods, mushrooms, (sunlight). Testing is important to know if supplementation is needed here.
Most importantly, avoid processed foods and refined sugars which worsen energy crashes!
Other supportive practices:
- Movement - Especially outdoors when possible.
- Mindfulness or stress reduction practices (breathwork, prayer, journaling, gratitude, yoga, meditation).
- Consistent sleep and wake schedules.
If you notice your mood, energy, or sleep shifting as the seasons change, know that you’re not alone and it may be time to seek medical advice. Seasonal mood changes are a real physiological response, and you don’t have to simply endure them. Most individuals can significantly improve their winter well-being by implementing evidence-based strategies like morning light, targeted nutrition, and consistent sleep. The key is starting these interventions early in the season. However, some individuals may benefit from more comprehensive evaluation and personalized treatment plans from a professional.
If you’re experiencing persistent symptoms that interfere with your daily functioning, or if you have concerns, please seek out a trusted healthcare provider.
We are here to support you in creating a personalized approach to optimal wellness.
Get ahead of the seasonal mood shift and request an appointment with one of the Whole Health Institute providers today!
