As we say goodbye to warmer months and head into seasons of shorter days and colder temperatures, it is common for those shifts to translate into some seasonal gloom. We feel the impacts of less perceived time in the day and less sunlight, and we may initially feel a bit less motivated in the way of our normal health habits.

With these changes in the season, our bodies are also experiencing temporary changes and this means a great opportunity to lean into our best self care practices. Our bodies and brains may be telling us that hibernation is what we would like to do most --  just hunker down and get back to our regular routines when we have more warmth and more sunlight to support us. But just like all areas of our health and nutrition, things do not have to be so black and white. During these colder months when we may find ourselves with less zeal for prioritizing our nutrition, getting those workouts in or staying mindful of our sleep and stress management, we can meet our bodies and brains where they are at and create winter action plans that still support us feeling our best and in flexible ways. 

MAKING NUTRITION OUR ALLY

Our personal nutrition is meant to be a support to our busy, changing lives all seasons of the year. This can be especially true in the winter months when our brains are a little more inclined to feel the winter blues. With a little bit of knowledge on how micronutrient intake can help keep our brains stay as emotionally balanced as possible, we can better understand how we can take care of ourselves through winter gloom.

All vitamins and minerals have many, many roles within our bodies and they are essential to our proper function, optimal health and longevity. Three main players that impact our happiness and mood in winter months: Vitamin D, Folate and Omega 3 Fatty Acids.


Vitamin D is critical for activating a gene that leads to the conversion of tryptophan (an amino acid & building block of proteins) to serotonin in the brain. This is mission critical for maintaining the level of neurotransmitter function that gives us our best shot at remaining emotionally and mentally balanced. Great dietary sources sources of Vitamin D: salmon, egg yolks, mushrooms & fortified dairy products

Folate, also known as B9, is critical for regulating and enhancing levels of BH4, a cofactor responsible for helping create serotonin and dopamine. Without ample amounts of folate in the diet, BH4 can never do its job most effectively and mood may be negatively impacted. Great dietary sources of folate: dark leafy greens like turnip greens, spinach and kale, broccoli, cabbage, asparagus, beans, peas and nuts.

Omega 3 Fatty Acids are often thought of in terms of heart, brain and eye health, but the impact of these essential fatty acids extends much further. In the brain, EPA and DHA (two of our most important Omega 3’s) are critical for the smooth transfer of serotonin. In the presynaptic neuron, ample amounts of EPA function to increase serotonin release by reducing inflammation that would otherwise make that release much harder or unable to function properly. In the postsynaptic neuron, once the serotonin has been able to effectively pass through, DHA acts to increase cell membrane fluidity which makes serotonin receptors more available, allowing serotonin to bind where it needs to bind. These are hugely important functions that help us regulate mood, digestion, and overall health. Great sources of dietary omega 3’s: cold-water fish such as salmon, mackerel and tuna, flaxseeds, chia seeds, walnuts and plant oils like flaxseed oil.

When thinking of our micronutrients and the incredible functions they have on our overall health, it’s important to note that in most cases, OTHER micronutrients are also doing an important job somewhere in the process so deficiencies in any form can slow or stall this fine tuned train that is our human body. Working to include regular dietary intake of all essential vitamins and minerals is the key to the positive effects they can reveal in our bodies.

SAVOR SEASONAL FRUITS AND VEGGIES

Utilize this time to enjoy many ingredients that are thriving during this time of year - carrots, beets, broccoli, grapefruit, persimmons, and delicious winter squash. Weekend trips to the local farmer’s market are a super fun way to enjoy your nutrition during this time and capitalize on all the new seasonal goodness that is at its peak during these winter months. It’s a great time of year to create fun new recipes -- hearty soups can make cold nights cozy and butternut squash boats filled with your favorite meat, rice and nuts can make this time of year feel so special and delicious. 

Recipe: Macro Friendly Turkey Chili

Recipe: Butternut Squash Pasta Bowl

Recipe: Butternut Squash Soup

Recipe: Stuffed Sweet Potatoes

SHIFTING OUR PLAN AND EXPECTATIONS FOR MOVEMENT

Win the morning with fitness if feasible as an earlier sunset can make evening workouts feel a bit more challenging. Creating a loose weekly schedule of when movement can happen can be a helpful tool in creating structure when motivation may be lower. Bundled up morning walks for a peek at the sunrise are a great way to start the day and time recognizing the seasonal change, rather than avoiding it, can be such a healthy practice in appreciating present moments. Allow workouts to look different in this season, create minimums, explore indoor workout settings that may be new and fun. (The key word here is fun!) When our normal habits feel a bit more challenging, we have every right to shift and expand our definitions of movement to include things that just sound enjoyable, like indoor cycling, hot yoga sessions, indoor climbing or maybe even family competitions with the Nintendo Wii.

Create accountability:

Let your support system know what your goals may be and how you’d like to achieve. Stay in communication with family or peers on your endeavors. In the gloomy season, even having one buddy that I can communicate with about what I’d like to accomplish for the day or week can make all the difference in the world! Create shared goals with a partner, even if they aren’t local or you aren’t able to meet in person. When my team knows that movement is important to me and that I want to stay accountable to my body feeling and working it’s best, it can often smash the roadblock of relying on self-will alone. 

IMPORTANT NOTE: the above mentioned nutritional information regarding proper serotonin and dopamine function should not replace current antidepressant use, but can be something that works in conjunction with existing medications and help mediate or improve long term effects. I am not a medical doctor, but an RD-to-be and within my scope is education on how nutrition can give our brains and bodies their best shot at working properly and towards long term prevention of negative health implications. A prescribing medical doctor should always be consulted regarding the need for antidepressant help to offset depressive symptoms. These are just examples of how our nutrition can be our ally in ameliorating some underlying causes.

We are committed coaches who work with committed clients and love nothing more than helping our clients find a sustainable approach to nutrition that allows them to work towards their goals without white-knuckling their way through yo-yo diets. Learn more about our KLN team here!