Many of us associate the winter months with cosy nights spent with friends and family, enjoying a meal together by the roaring fire or snuggled up watching a film. But it’s no secret that the shorter days, lack of sunlight and seemingly endless cold can all be impactful on our physical and mental health. In fact, the winter blues even have a medically recognised name: seasonal affective disorder.

The good news? You’ve already got through the longest day of 2024. From now on, every day is going to get marginally lighter and brighter, heralding the arrival of spring in less than three months’ time. But if you feel like you’re in the winter trenches, and the lack of blue skies and sunshine is impacting your routine, from circadian rhythms to nutrition habits, you’ve come to the right place. 

The NHS defines seasonal affective disorder (SAD) as ‘a type of depression that comes and goes in a seasonal pattern’. SAD is often known as the ‘winter depression’ or the ‘winter blues’, with common symptoms including persistent low mood, lack of energy, craving carbohydrates and difficulty concentrating. If you recognise any of the above symptoms, it is, of course, important to contact your doctor for proper medical advice, but there are a few simple at-home things you can do to relieve SAD. Read on for tips from medical researchers, mental wellbeing experts and nutritionists to help you get through the winter months. 

Eat the rainbow

Although there is no known underlying cause for SAD, vitamin D deficiency is commonly reported in those with the condition. Vitamin D is typically absorbed via sunlight but, during the grey, dark months of winter, there are alternative sources to turn to. Stephanie Baker, in-house nutritionist at Purolabs – the UK’s leading supplier of premium vitamins and supplements – suggests increasing consumption of foods such as salmon, tuna, sardines, kefir, and mushrooms.

She explains: “Other nutrients which help support the symptoms of SAD are omega 3, due to its brain-boosting properties, and B12, which helps to support and regulate our nervous system. Avocado, dark chocolate, and leafy greens help regulate the nervous system and bring a sense of calm and rest, while nuts, bananas, oranges, and whole grains increase energy and counteract a common symptom of SAD which is fatigue.”

Studies have also linked microbiome health to mood and wellbeing, therefore adding more beneficial bacteria to the gut may help improve mental health. “Increasing your intake of probiotic-rich foods is essential to maintaining and growing a thriving diverse microbiota. You can take a gut health supplement if fermented foods aren’t your thing but also try bio-live yoghurt, sauerkraut, kimchi, and sourdough.”

Finally, Baker also suggests incorporating tryptophan-rich foods. “Tryptophan is an amino acid required by the body for the production of serotonin (our feel-good hormone) in the gut, making it a fantastic nutrient to increase and add to your daily intake. With the festive season coming, turkey is a potent tryptophan-rich food, therefore it may be worth considering adding a few more turkey sandwiches to your diet in the upcoming months.

“Almonds are also a rich source of tryptophan, and a comforting tryptophan-rich drink to make before bedtime is an almond milk golden latte: a mug full of almond milk combined with 1 tsp turmeric, 1 tsp cinnamon, 1 tsp black pepper, 1 tsp honey and mix in a pan on medium heat, until warmed through. Pour into your favourite mug and enjoy the mood-boosting goodness.”

Up your activity levels

Isn’t exercising just so much more fun and motivating when the sun is shining? You’re certainly not the only one dodging the gym or running plan during the winter months but getting active can help relieve SAD symptoms. John Young, professor of translational clinical/healthcare research at Teesside University, says: “It’s important to make the effort to keep active, as countless studies show the positive effects of even light exercise on our mental and physical health. For those bright, dry days, heading outdoors for a walk will not only give us the health benefits of exercise and fresh air, but will provide opportunities to socialise – important for combating loneliness and isolation which affects us all. 

“If the weather is poor, sports centres offer a wide range of activities for every age and ability [and even] medical charities such as the British Heart Foundation encourage turning housework into exercise and using free online exercise videos.” 

Take dietary supplements

While we’ve already detailed ways to up the vitamin intake in your diet, using vitamin D supplements can also help boost your body during the winter months. Baker says: “[SAD] most commonly affects populations in the northern hemisphere due to our long, dark, dreary winters which result in a lack of UV exposure. What makes UV exposure crucial for health is our ability to convert UV to vitamin D through the sun's rays – and vitamin D deficiency is commonly linked to low mood and fatigue. If we are deficient in this crucial nutrient then it can affect our health and wellbeing. The UK government recommends all adults in the UK to obtain 600IU daily vitamin D during the winter months to keep levels topped up, boost immune health and support wellbeing.”

“The colder weather brings seasonal illnesses, and many health professionals advise taking dietary supplements, such as zinc and vitamin C, to give our immune systems a boost,” adds Young. “ If you’ve got a long-term condition, it is, however, worth checking with your GP or a pharmacist whether a particular supplement is suitable for you.”

Limit alcohol consumption

Not convinced on Dry Jan? Well, we hate to break it to you but excessive alcohol consumption will do nothing for your SAD symptoms. Young explains: “Winter months see supermarket offers on alcoholic drinks, and we’ll often associate gatherings of friends and families with having a drink and a good time. For these and other reasons, people tend to drink more in the winter months but government advice is that to keep the risk from alcohol low, adults should not regularly drink more than 14 units of alcohol per week. There is no definitively ‘safe’ lower limit – no level of regular alcohol consumption improves health.”

Expose yourself to natural light

We know that one of the biggest causes of SAD is the lack of exposure to natural light – but why does this affect our mental health so much? Paul Guess, mental wellbeing expert at charity Caba, explains: “Low light levels are thought to affect the production of a brain chemical called melatonin, which can disrupt the body’s internal clock (or circadian rhythm). The pineal gland produces more melatonin during the hours of darkness, making you feel sleepy. However, some people who have SAD are thought to produce more melatonin than usual, making them feel tired throughout the day.”

The solution? “All it takes is a few minutes of daylight to tell our brain it’s time to wake up. Light, particularly sunlight, is the primary time setter for the brain and body as our eyes detect the light and dark cycle in our environment and adjust our body clock to match it. By simply opening up your curtains first thing in the morning, your body will start to know it’s time to wake up, which can have a positive impact on our mood throughout the rest of the day. Morning sunlight increases the production of serotonin, a hormone which can improve feelings of wellbeing, and help relieve depression and anxiety.

“If you’re unable to get some natural light in the morning, you can try investing in a light therapy lamp or light box at home instead. Using one during the morning can also help boost serotonin production and improve your body’s internal clock. By improving the signals to your brain that it's time to wake up through light exposure, you can make your morning routine healthier and start the day feeling good, improving your alertness and focus throughout the day.”

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