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Do you find yourself feeling more fatigued, unmotivated, withdrawn, or even losing interest in activities you normally enjoy during winter?
This is not a personal failing, but a common physiological phenomenon known as Seasonal Affective Disorder (SAD).
Reduced daylight → Lower serotonin, higher melatonin
Shorter days and reduced sunlight in winter affect two key hormones:
- • Serotonin (↓): Regulates mood, appetite, and sleep
- • Melatonin (↑): Promotes sleepiness and reduces alertness
Research shows that insufficient winter light exposure naturally lowers serotonin levels while prolonging melatonin secretion, increasing the likelihood of fatigue, depressive mood, and reduced motivation.[1 Mathias Adamsson et al. (2016).][2 M L Rao et al. (2007).]
Who is more susceptible to winter depression?
Studies indicate a higher risk among:[3 K V Danilenko et al.][4 Kyeongmin et al.]
- • Women
- • Young adults
- • Individuals living at higher latitudes (e.g., Northern Europe, Canada)
- • People with easily disrupted circadian rhythms
6 Evidence-Based Strategies to Warm Both Body and Mind
1. Morning light exposure: reset your biological clock
Light exposure is one of the most effective interventions for SAD.
Open your curtains immediately after waking to let in natural daylight. On overcast days, a light therapy lamp can be beneficial. Research shows that light therapy increases serotonin levels and improves mood and sleep–wake regulation.[2 M L Rao et al. (2007).]
2. Keep moving—even in winter: not for weight loss, but for well-being
Physical activity stimulates the release of endorphins, the brain’s natural “feel-good” chemicals.
No high-intensity training is required. Effective options include:
- • A 20–30 minute daily walk
- • Indoor yoga
- • Jump rope or light home workouts
These activities can significantly improve mood.
3. Maintain social connections and avoid “winter isolation”
Cold weather often encourages staying indoors, but loneliness can worsen low mood. Try:
- • Having a hot coffee with friends
- • Taking a walk with family
- • Staying connected through video calls
Small social interactions can provide meaningful emotional warmth.
4. Keep a regular routine and let sleep support your mental health
Long winter nights can disrupt circadian rhythms. Recommended practices include:
- • Consistent bedtimes and wake-up times
- • Reducing blue light exposure before sleep (phones, computers)
- • Relaxing with reading, meditation, or soft music
These habits help restore physiological balance.
5. Choose nutrients that support mood regulation:Vitamin D, Omega-3 fatty acids, B-complex vitamins, and antioxidant-rich foods
Nutrition is a foundational factor in emotional health.
● Vitamin D
Sources: salmon, egg yolks, mushrooms
Winter sunlight deficiency often leads to low vitamin D, which is closely linked to mood regulation.
● Omega-3 fatty acids
Sources: deep-sea fish, flaxseeds, walnuts
Support neurotransmission, reduce anxiety, and stabilize mood.
● B-complex vitamins
Sources: whole grains, dark leafy greens
Essential for nervous system function and brain health.
● Colorful fruits and vegetables (antioxidants)
Rich in phytochemicals that reduce chronic inflammation and oxidative stress.
6. Restore vitality by supporting gut health : Gut Health× Fucoidan
Reduced activity and irregular eating patterns in winter can slow intestinal motility and weaken immunity. Gut health is closely linked to emotional well-being via the gut health.
● Research highlights on fucoidan from Fucus vesiculosus
Studies suggest that fucoidan derived from brown seaweed may:
- • Modulate gut microbiota
- • Reduce oxidative stress
- • Improve lipid profiles
- • Support liver and kidney function
- • Increase short-chain fatty acid (SCFA) production
- • Potentially provide adjunctive benefits for inflammatory bowel disease (IBD)
These effects may enhance overall vitality and indirectly support emotional stability.[5 Qianwen Z. et al. (2023).][6 Yinglean Q. et al. (2015).]
Winter low mood is not your fault: find your personal “winter wellness formula”
There is no single solution for winter depression. Improvement comes from a multidimensional approach involving:
- • Light exposure
- • Physical activity
- • Daily routines
- • Social connection
- • Nutrition
- • Gut health
When necessary, seeking support from mental health professionals is also recommended.
Winter is not only a season of cold—it can also be a time for self-awareness and recalibration.
When you learn to listen to your body’s rhythms and respond with care, you may discover that even on the coldest days, warmth and strength can arise from within.
References :
[1] Mathias Adamsson et al. (2016). https://pubmed.ncbi.nlm.nih.gov/27435153/
[2] M L Rao et al. (2007). https://pubmed.ncbi.nlm.nih.gov/2374773
[3] K V Danilenko et al. (1994). https://pubmed.ncbi.nlm.nih.gov/7986318/
[4] Kyeongmin et al. (2025). https://www.sciencedirect.com/science/article/pii/S0165032725012492
[5] Qianwen Z. et al. (2023). https://pubmed.ncbi.nlm.nih.gov/37625739/
[6] Yinglean Q. et al. (2015). https://pubmed.ncbi.nlm.nih.gov/26083103/
