Finding Your Sunshine: Ways to Maintain Your Health and Wellbeing Through Winter by Dr Annika Vels, ND
- Dr Annika Vels, ND
- Jan 1
- 3 min read
As the skies go grey and we get used to waking up in the dark, winter brings with it additional challenges to your health. Along with the stress and anxiety brought on by changes to routine, new responsibilities, and/or navigating the holiday season, the loss of daylight causes fluctuations in serotonin, melatonin, and other neurotransmitters and hormones, which can exacerbate these issues you already face. Whether you experience Seasonal Affective Disorder (SAD) or are affected by the stress and anxiety of the holiday season and the changes it brings, maintaining your mood and energy through the winter can become a task that requires more conscious effort than normal.
I’ve included a brief overview of some ways to help you navigate winter, but there are many more options out there. Talking to a Naturopathic Doctor, as well as the rest of your healthcare team, can help you put together an individualized plan to maintain your health.
Stay Moving
As the weather gets worse, finding the motivation to stay active can be hard. However, physical activity can help you to cope by promoting the release of endorphins that lift your mood and reduce stress hormones such as cortisol. If you can bundle up and brave the cold to get active outdoors that’s great; otherwise, find time to try a new indoor activity such as an exercise class, or dancing or stretching at home.
Vitamin D
As the sun gets weaker and we spend less time outside, our ability to passively absorb vitamin D from the sun decreases and supplementing becomes necessary. Having adequate Vitamin D is integral to maintaining many aspects of health, including strong bones, a robust immune system, proper hormonal function, among others. However, keep in mind that vitamin D can interact with other medications and supplements and that too much vitamin D can be as bad for you as not enough vitamin D. Talk to your healthcare team before taking any new supplements. A Naturopathic Doctor can help you find the product and dose of vitamin D that is right for you.
Light Therapy
If you can’t get enough sunshine naturally, store-bought is fine! Bright light boxes, also known as SAD lamps, have gained popularity over the last few years as a treatment for SAD and winter-related mood challenges. SAD Lamps help regulate your circadian rhythm and melatonin production, which work to regulate your mood and energy in the absence of natural light cues. However, not all products are created equal, and using light therapy may not be safe for people with certain health conditions or taking certain medications. Talk to your healthcare team about what treatment may be right for you.
Staying Connected
Social connection is essential to maintaining health and well-being. Winter can be isolating, and the lack of social interaction can exacerbate winter’s negative impacts on physical and mental health. Meeting your neighbors, reaching out to old friends, trying a new group activity, or volunteering are some ways to re-establish that much needed social connection.
Take Time to Reflect and Be Kind To Yourself
Finally, let yourself rest and be cozy this winter. Take this time to reflect on what serves you and what doesn’t. As nature around you sleeps so that it can grow again in spring, what do you want to let go of and what do you want to let grow? There can be a lot of judgement and expectation around the holidays, so take the time and set the intention to be kind so yourself and engage in some self-care to get you through the winter.
There are many ways to help maintain your health as you navigate through winter and its challenges. By considering your unique goals, history, concerns, your healthcare team can help you establish a personalized game plan that works specifically for you and your unique needs this winter.
References and Further Reading:
General:
Physical Activity:
SAD Lamps:
Tao L, Jiang R, Zhang K, et al. Light therapy in non-seasonal depression: An update
meta-analysis. Psychiatry Res. 2020;291:113247. doi:10.1016/j.psychres.2020.113247
Social Connection:
Wickramaratne PJ, Yangchen T, Lepow L, et al. Social connectedness as a determinant of mental health: A scoping review [published correction appears in PLoS One. 2024 Nov 15;19(11):e0314220. doi: 10.1371/journal.pone.0314220]. PLoS One.
2022;17(10):e0275004. Published 2022 Oct 13. doi:10.1371/journal.pone.0275004
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