Before the Winter Blues Hit: Nutrition and Lifestyle Shifts to Start Now
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Do you find yourself smoothing things over for everyone else, putting others’ needs first, then feeling exhausted or a little low when the days get shorter? You’re not alone. Many women (and people in general) experience a dip in energy or mood during the fall and winter months, sometimes called the “winter blues.” In more persistent or severe cases, it’s called Seasonal Affective Disorder (SAD).
While I’m not a psychiatrist or psychologist, as a registered dietitian, I see firsthand how nutrition and lifestyle tweaks can support your body (and mood) during the darker months. As someone who ALSO struggles with the winter months, I was excited to write this one!
Below is a deeper dive into what’s happening in your body, and concrete strategies you can begin now, before the cold and darkness settle in.
What’s Going On: Winter Blues vs. SAD
First, a quick note: “winter blues” is a generic term, while SAD is a recognized mood disorder with more consistent, recurring patterns. But even mild seasonal dips are worth paying attention to. You know yourself better than anyone, making sure you do what you need to, to improve your mood is imperative.
Some of the biological changes that tend to occur in people with winter-pattern mood shifts include:
Less daylight = lower serotonin activity. Reduced daylight exposure can interfere with the production or regulation of serotonin, a neurotransmitter tied to mood.
Changes in melatonin and circadian rhythm. Darkness cues melatonin production. In people sensitive to seasonal changes, melatonin might be produced at odd times (or in excess), making them feel sleepy or lethargic.
Lower vitamin D. Since vitamin D is synthesized in skin exposed to UVB light, shorter, cloudier days often mean lower vitamin D levels. Some research links vitamin D deficiency with worsened depressive symptoms.
Cravings for carbs, disrupted eating patterns. Many people naturally gravitate toward more carbohydrate-heavy or “comfort” foods in darker months, likely as a way to boost serotonin.
Energy, sleep, and appetite shifts. Some feel more fatigued, sleep more, or gain weight; others may have trouble sleeping or eat less.
If the above symptoms sound like you, then you definitely want to keep reading.
It is important to know that even though nutrition changes are helpful, they are NOT a replacement for psychological or medical treatment when needed.
What nutrition and lifestyle can do is act as complementary support, help your body stay more resilient, possibly reduce symptom severity, and give you tools to feel your best through the season.
Why It Makes Sense to Start Before Winter Hits
I know we are usually running on half empty, but preventive action is powerful. Once the days shorten and skies turn gray, it’s harder to “catch up.” By building habits now, you give your system a head start. So even while the weather is still warm and daylight is generous, here are the changes to begin now.
Omega-3 fatty acids: especially EPA and DHA found in fatty fish (like salmon, mackerel, sardines). These fats support brain health, anti-inflammation, and possibly mood regulation.
Lean protein + tryptophan sources: eggs, poultry, beans, lentils, dairy (if tolerated). Tryptophan is a precursor to serotonin.
Colorful vegetables & fruits: rich in antioxidants, vitamin C, folate, and phytonutrients. These help counter oxidative stress and support overall brain health.
Whole grains and fiber-rich carbs: whole oats, quinoa, brown rice, legumes. These help stabilize blood sugar and provide slow, steady fuel (so you’re less reactive to mood swings).
Foods with B vitamins/vitamin C / magnesium: B6, folate, B12, vitamin C, and magnesium are often linked in mood studies.
Include natural sources of vitamin D: like fortified dairy or plant milks, egg yolks, oily fish, and mushrooms (especially UV-exposed types). (Though food alone often isn’t sufficient in low-sun months.)
A caveat: Some RCTs (Randomized Controlled Studies) of vitamin supplementation (ex: B or D) have mixed results when it comes to directly treating SAD symptoms. But it’s reasonable to aim to get enough through your diet and supplements when blood work suggests it.
2. Time your eating with intention (THIS ONE IS IMPORTANT)
Avoid skipping breakfast. A balanced morning meal (protein + fiber + healthy fat) helps stabilize mood and blood sugar.
Try to maintain a relatively consistent eating schedule to support circadian rhythm. I know it can be hard and life is busy, but this one thing is EXTREMELY important.
Be mindful of evening heavy carb binges or snacks, especially late at night; they might disrupt sleep or lead to energy crashes.
When eating carbs, choose whole grains, fruits, oats, and beans rather than refined, high-sugar treats.
3. Consider supplementation (check with your healthcare provider before)
Vitamin D: If your levels are low (based on a lab test), supplementing might help support mood (though evidence is mixed).
Omega-3 (EPA-focused): Some studies suggest using omega-3 supplements to support brain and mood, but it’s best used with diet and lifestyle changes, not as a standalone.
B vitamins: Especially if lab work suggests deficiency; B6, folate, and B12 are often explored in mood-related studies. Always make sure you consult with your healthcare professional prior to starting a new supplement.
Lifestyle & Behavioral Strategies to Pair with Nutrition
Nutrition is only one piece of the puzzle. Here are some lifestyle practices that you can try before the weather changes.
1. Maximize daily light exposure
Morning light is especially helpful. Enjoy a few minutes outside in the morning and start your day in a refreshing way!
2. Move your body regularly
Aim for consistent movement, multiple days per week. Exercise supports endorphins, circadian alignment, and helps buffer stress. Being physically active also helps with Insulin Resistance, making the Insulin your body already produces work more efficiently.
Outdoor walks (when daylight permits) combine movement + light exposure.
Even light or moderate activity is beneficial; you don’t always need high-intensity workouts, but being consistent is key!
3. Prioritize sleep hygiene & circadian cues
Go to bed and wake at consistent times (yeah girl, even on weekends).
Avoid blue-light exposure (phones, screens) in the evening about an hour before bed.
Try keeping your sleeping environment cool, dark, and quiet (sometimes I use my kid’s sound machine).
4. Social connection, joy, and scheduling
Because SAD can drive withdrawal, it’s helpful to “pre-book” enjoyable activities or social commitments. You know, during that time, it is harder to reach out to those who can help; getting it set up beforehand can make it a bit easier.
Stay connected with friends or family, don’t wait until your mood dips.
Plan small hobbies, creative outlets, and time outdoors (even if brief).
5. Stress management, mindfulness, and self-compassion
Trying simple breathing exercises, gratitude journaling, and guided relaxation. Two of my favorite apps for this are Headspace and Calm.
Remember, self-care is not selfish but is part of being better able to care for others.
Here is a more organized checklist for those of us who like a checklist 😉
Your “Prep-Now” Checklist
Target Area
What to Begin Now
Why It Helps
Morning light
Take a 10–15 min walk in the morning (or sit by a bright window)
Helps entrain circadian rhythm, boosts serotonin
Balanced meals
Include protein + fiber + healthy fat at every meal
Stabilizes blood sugar, supports neurotransmitter production
Omega-3 and fish
Eat fatty fish 2×/week (or add chia, flax, walnuts)
Provides anti-inflammatory and brain-supportive fats
Vitamin D check
Once the weather is warmer or on a routine check, request 25(OH)D labs
To know whether supplementation is needed
Movement habit
Pick 2–3 “anchor” movement times per week (walks, yoga, strength)
Builds consistency before winter slows energy
Sleep schedule
Set consistent wake-up and bedtime (plus wind-down ritual)
Preserves circadian stability when daylight wanes
Social plan
Pre-schedule weekly calls, meetups, or group activities
Helps counter isolation when motivation dips
Mindfulness & gratitude
Start a short daily practice (ex: 3 min breathing, journaling)
Builds resilience internally before stressors mount
You’re not alone
The winter blues or seasonal mood shifts can feel heavy, especially when you’re already giving so much to others. But by starting NOW with food, light, movement, sleep, and simple self-care, you can give your body and mind a stronger foundation to weather those shorter, grayer days. I know during that time it feels never-ending, but I promise it will get better. Embracing that we struggle during this time is not a weakness. Planning a few events, activities, and enjoying the warm, cozy food and drink of this time of year can make things a bit more amenable.
