Winter brings shorter days, colder temperatures, and less natural light, all of which can take a toll on both physical and mental health. For many, the shift into winter can cause a dip in mood, lower energy, and, at times, can contribute to conditions like Seasonal Affective Disorder (SAD). Here are some essential steps to keep your body and mind in balance, along with key lab tests that can help identify and address common winter deficiencies affecting well-being.

1. Prioritize Quality Sleep

The quality and consistency of sleep have a huge impact on mood, stress management, and overall energy levels. As the days get shorter, it’s tempting to stay indoors and stay up later than usual, but it’s essential to maintain a regular sleep routine. Aim for 7-9 hours of sleep each night, ideally going to bed and waking up at the same times daily.

Winter Sleep Tips

  • Limit screen exposure in the evening to minimize blue light, which can interfere with melatonin production.
  • Keep your bedroom cool and dark, and consider using a white noise machine to promote deeper, uninterrupted sleep.

2. Exercise and Move Daily

Exercise is one of the most effective ways to combat winter lethargy and boost mood. Even moderate exercise like walking can release endorphins and reduce stress. Aiming for at least 30 minutes of movement a day, indoors or outdoors, can significantly improve mood and energy levels.

Tip: If weather permits, aim for some exercise outside in the daylight to gain the added benefit of natural light exposure.

3. Mindful Eating for Mood Support

The foods we eat play a critical role in stabilizing our energy and mood. Focus on whole foods, incorporating plenty of omega-3 fatty acids from sources like salmon, walnuts, and flaxseeds. Omega-3s support brain health and have been shown to reduce symptoms of depression.

  • Complex Carbohydrate: Whole grains, root vegetables, and legumes help stabilize blood sugar and provide lasting energy.
  • Antioxidants: Foods rich in antioxidants, like berries, leafy greens, and nuts, reduce inflammation, which has been linked to mental health issues.

Tip: Limit sugar and processed foods, which can lead to energy crashes and mood swings.

4. Support Your Mental Health with Stress-Relief Practices

Winter can bring additional stress, whether from holiday obligations, financial pressures, or simply the lack of sunlight. Incorporating stress-relief practices can help maintain mental well-being. Consider mindfulness techniques like deep breathing exercises, journaling, or gentle yoga. These practices reduce cortisol levels, improve mood, and enhance mental resilience.

5. Relevant Lab Tests for Winter Wellness

To address deficiencies and monitor factors that may influence your mental health, the following lab tests may be considered by your ND:

  • Vitamin D: Low levels are common in winter due to reduced sunlight. Vitamin D is critical for mood and immune health, so checking your levels and supplementing if needed can help boost both. A note that supplementing should always be guided and monitored by a qualified health care provider as vitamin D levels that are too high can be detrimental to your health.
  • Iron Panel: Including ferritin and total iron-binding capacity (TIBC) to assess iron stores, as low iron is often linked to fatigue, anxiety and depressive symptoms.
  • Vitamin B12: Important for energy and cognitive function, especially if you’re prone to fatigue or mood changes in winter.
  • Thyroid Panel: Hypothyroidism symptoms can worsen in winter, so testing TSH, free T3, and free T4 can help ensure your thyroid is functioning optimally.
  • Complete Blood Count (CBC): To screen for anemia and overall immune health.

6. Turning Knowledge into Action

Knowing what contributes to a healthy life is one thing, but putting these habits into practice can be challenging. If you find it hard to implement some of these habits, it may be related to imbalances in neurotransmitters like dopamine and serotonin, which play a crucial role in motivation, focus, and emotional well-being. Low levels of these neurotransmitters can make it difficult to stick with routines, even if you understand their benefits.

If you’re facing these challenges, our Naturopathic Doctor’s would be happy to support you in problem-solving and creating a plan that works for you. Addressing underlying issues like neurotransmitter imbalances can make the journey toward better health easier and much more sustainable.

Ready to book your FREE 10-minute discovery call with Dr. Sylvie Smets?