Winter Wellness

Tools for keeping away those seasonal slumps!

It’s officially winter!! (ew) time to put a little more effort toward immune system-boosting herbs and ingredients that will help keep the seasonal scaries away! 

In winter, for those of us farther from the equator, the reduced sunlight exposure and temperatures disrupt our circadian rhythm, lowering serotonin levels and producing more melatonin. It's natural! However, these shifts often lead to lower moods, motivation, energy, and an increase in sugar/carb cravings. Let's stay ahead of the game this season and nourish our bodies to the best of our abilities!

Key Vitamins and Nutrients

Vitamin D3, which is actually a prohormone, is well known for its mood-boosting benefits. 

Low levels are strongly linked to seasonal symptoms. Although you can source this through the skin when exposed to sunlight and some foods, many people still need supplementation.

Food sources: salmon, sardines, egg yolks, cod liver oil, beef liver, and even UV-exposed mushrooms

Omega-3 Fatty Acids, especially EPA (eicosapentaenoic acid), support neurotransmitter function and reduce inflammation. Helpful for lifting the mental fog + emotional heaviness that comes with winter.

Food sources: wild fatty fish for AHA and DHA, chia, flax, walnuts, algae for ALA

B-Complex Vitamins, B6, B9, and B12 are essential for serotonin and dopamine pathways. So beneficial for when you feel low energy, low motivation, or brain fog. (I blame this every time in feening for a Celsius) 

Foods: leafy greens, eggs, beef, lentils, fortified nutritional yeast, and whole grains.

Magnesium, our fave nervous-system relaxer & sleep support. A happier nervous system = better emotional resilience. Magnesium glycinate is a great supplement option.

Foods: cacao, pumpkin seeds, almonds, leafy greens.

Herbs 

St. John’s Wort - One of the most studied herbs for mild to moderate depression. Helps regulate serotonin & light-related mood changes. 

⚠️ Interacts with many medications, always check first

Rhodiola Rosea - An adaptogen that boosts mental energy and stress tolerance. Amazing for winter sluggishness & motivation dips.

Ashwagandha - Helps calm a dysregulated stress response. Supportive if winter brings anxiety & low mood together.

Lemon Balm - Brightens mood gently, helps with tension held in the body & sleep. 

Saffron - A small daily dose has strong research behind it for mood support. Often works surprisingly quickly for emotional heaviness.

More nourishing foods 

Focused on supporting neurotransmitters and the gut-brain axis 

Complex Carbs: sweet potatoes, quinoa bowls, oats with nuts. (sustained energy)

Fermented Foods: Kimchi, sauerkraut, kefir, miso, yogurt. (gut health!)

Colorful Veggies & Berries: beets, carrots, red cabbage, frozen berries. (antioxidants) 

Dark Leafy Greens: Spinach, kale, chard, beet greens  (high in folate, magnesium, iron)

High-Tryptophan Foods: Turkey, bananas, cashews, eggs, seeds. (serotonin pathway)

 Lifestyle Support!!!

Just as important as what you're putting into your body! How are you moving? How is your environment? Are you getting the right amount of sleep? 

Let that morning cold wake you up! Don't let the cold scare you out of 10–20 minutes of early-morning light daily. Even having your coffee near a sunny window can do wonders. No sun? Maybe try out a light therapy lamp (10,000 lux). And of course, movement is important now more than ever! Maybe even trying something new can keep things interesting this winter. think weight lifting, pilates, yoga, hot yoga ( life saver for me in winter), and maybe even add some dancing into your morning routine.  Maybe you have some saunas near you, or make a switch to a gym that has more amenities like saunas & steam rooms.

Of course, another way to make it through winter is through social warmth & connection. I am so sooo flaky in winter. I find myself being so quick to turn down plans and stay in. Don’t get stuck like me! You can be lazy with friends too, and they’ll always brighten the day a bit ❤️

References: 

Ellison DL, Moran HR. Vitamin D: Vitamin or Hormone? Nurs Clin North Am. 2021 Mar;56(1):47-57. doi: 10.1016/j.cnur.2020.10.004. Epub 2020 Dec 28. PMID: 33549285.

Swanson, D., Block, R., & Mousa, S. A. (2012). Omega-3 fatty acids EPA and DHA: Health benefits throughout life. Advances in Nutrition, 3(1), 1–7. https://doi.org/10.3945/an.111.000893