Do you look forward to the coziness of colder months, or do you find yourself contemplating hibernation until spring, if only it were possible? About 15 percent of Canadians experience variations of the winter blues, and seasonal affective disorder (SAD) affects between 2 and 3 percent, with women and younger people being the most affected.
For some, adjusting to the overwhelming rain, snow, and dark is simply a matter of reframing their mindset. But short of thinking your way out of sadness, there are other ways to ease the seasonal journey.
Shades of (winter) blues
You can think of the winter blues as the milder, less overwhelming version of SAD, which is a depressive mood disorder associated with the change of seasons. SAD most often happens as we transition into the cold months, but, for some people, it can be a spring or summer occurrence as well.
On the one hand, the blues can make you feel slightly sadder, less motivated to do things, and more willing to burrow yourself into the couch with all your comfort foods nearby. On the other hand, SAD symptoms can be more debilitating: depression that interferes with your regular routines, social withdrawal as well as loneliness, and sudden irritability, as well as weight gain and a disrupted sleep schedule.
Winter myths that may get in the way
Cold temps = colds and flu?
Regular exercise is essential for a healthy lifestyle, and being outdoors can be a mood booster during the cold months (and no, you won’t catch a cold). It’s exposure to bacteria and viruses that can make us sick, rather than cold temperatures. However, skip the intense sessions during freezing temperatures (-15 C or below) as they can damage your lungs.
Ditch the sunscreen in winter?
Don’t toss the sunscreen. Sunlight is great to improve vitamin D levels, but snow and ice reflecting harmful sunrays can cause sunburns even in the winter. Ditto for sunglasses.
Take mega-doses of vitamin C?
While slightly higher amounts (around 1 g) than the recommended daily amount (75 mg) can reduce the duration of severe colds, larger doses of vitamin C can cause gastrointestinal upset. Prevention measures to rely on include adequate sleep, exercise, and nutritious foods.
Alcohol warms us up?
Folklore suggests that alcohol warms up your body, but it does the opposite, drawing heat from your core to the surface of the skin (hence the red cheeks). Alcohol can negatively affect your mood, sleep quality, and circadian rhythm. Choose alcohol-free options, including green and herbal teas or chai and hot chocolate made with vitamin D-fortified milk or dairy-free alternatives.
Light levels matter
Dwindling light levels can make it harder to regulate serotonin levels—a mood-balancing neurotransmitter. Lower light also causes an increase in melatonin, making us sleepier than usual. Researchers have found that low vitamin D levels, common during winter where there is less sunlight, are also associated with lower moods.
Some people feel better using light therapy, which involves using light sources significantly brighter than indoor lighting.
Plan for darker days
Finding the balance between hibernation and winter activities is worth the effort. Become deliberate about socializing by planning regular dinners, games, or movie nights with friends or family, and get out for daily walks. Talking through your feelings can also help; cognitive behavioural therapy (CBT) has been shown to be equally or more effective than light therapy.
Setting up for sleep
Too little sleep has negative effects on your mood, but so does oversleeping. As our circadian rhythms go haywire, it helps to maintain regular bedtime and waking hours, and to sleep between seven and nine hours. Having routines at both ends is especially helpful for taking advantage of the mood-boosting effects of routine sleep.
Eat to support your body (and theirs, too)
Much like sleep, regular eating hours can help your body (and your billions of friendly gut bacteria) adjust. Circadian rhythms in your gut are affected by routine mealtimes that can, in turn, positively impact mood. Take care of your microscopic friends by including lots of fibre, protein, fats, and unrefined carbohydrates in your diet—they’ll feed your gut bacteria and help boost your serotonin, too.
Taking care of ourselves during the cold months may still not spare us the occasional “down” day―and that’s alright. Observe, breathe deeply, and treat yourself to the occasional slow rhythm day. It’s all about balance, after all.
Foods to help with “the blues”
| Food | Key Nutrients | Health Benefits |
|---|---|---|
| Berries (frozen) | Polyphenols, fibre | Improved digestion and gut health; boost mental health; reduce inflammation |
| Fermented foods | High in probiotics (beneficial bacteria) | Immune support; improvement of gut microbiota |
| Dark leafy greens (kale, collards) | Fibre, vitamin K1, calcium | Cognitive health; immune support; reduced risk of osteoporosis and heart disease |
| Fatty cold-water fish (salmon, sardines, herring) | Healthy fats (EFA), protein, vitamin D | Immune support |
| Pumpkin seeds, dark chocolate, avocados | Magnesium, healthy fats | Nervous system regulation; may improve sleep quality |
| Vitamin D-fortified foods, UV-treated mushrooms | Vitamin D | Improves calcium absorption; immune support |
This article was originally published in the December 2024 issue of alive magazine.
Alexa Everett
Carime Lane
Adam Meyer
Emilie Richardson-Dupuis