How do you fight those winter time blues?
Fighting Winter Blues: The Vitamin D Connection & Natural Mood Boosters
The days grow shorter. Temperatures drop. Everything turns brown, and the sun seems to hide just beyond reach. All I crave during these months is warm sunshine penetrating my skin again.
Do you feel a little "down" during winter? I know I do and there's science behind why so many of us experience this seasonal shift.
The Vitamin D-Depression Connection
Here's something fascinating: research shows that depressed individuals consistently have lower vitamin D levels compared to those without depression, and those with the lowest vitamin D levels face the greatest risk of depression (source).
But here's the challenge: in winter, our skin makes little to no vitamin D from the sun at latitudes above 37 degrees north or below 37 degrees south of the equator. If you live in the shaded areas on the map above, your body simply can't produce adequate vitamin D during the colder months.
Why Vitamin D Matters So Much
According to Harvard Health Publishing, the sun's ultraviolet B (UVB) rays trigger vitamin D production in our skin. This "sunshine vitamin" is essential for:
Bone HealthWithout adequate vitamin D, your body can't absorb the calcium you consume. Instead, it steals calcium from your bones, increasing the risk of osteoporosis and fractures. Vitamin D also helps maintain healthy phosphorus levels—another crucial bone-building mineral.
Beyond BonesResearchers have discovered that vitamin D is active in many tissues and cells throughout the body. It controls an enormous number of genes, including some associated with cancers, autoimmune diseases, and infections (source).
Now that we understand our vitamin D production is severely limited in winter, let's explore how to get the vitamin D we crucially need.
Food Sources Rich in Vitamin D
Our bodies store vitamin D in fat cells, which means it can build up to toxic levels if we over-supplement. The good news? There are simple, delicious foods naturally high in vitamin D:
Fatty fish like salmon (wild-caught)
Seafood - oysters and shrimp (wild-caught)
Organic mushrooms
Egg yolks (pasture-raised)
Cod liver oil (wild-caught)
Lard for cooking (pasture-raised)
This week, I added shrimp, salmon, and mushrooms to my grocery list and made a delicious gluten-free hearts of palm, shrimp, and mushroom alfredo! [Recipe included in original post]
My Personal Winter Wellness Toolkit
Beyond nutrition, here's how I fight those winter blues and resist the urge to hibernate:
Keep Moving
My biggest energy and mood booster is keeping my body active during the day and strength training at Outerbelt CrossFit, preferably three days a week. I'm incredibly thankful for that community! As a mother who works from home much of the time, it's wonderful to get out of the house and have adult conversations. If you're local, I'd love for you to join me!
Daily Self-Care Rituals
Even on days when I'm not leaving the house, I get ready and take care of myself. There's something about preparing for the day that boosts my self-esteem and motivation.
Get Outside (Yes, Even When It's Cold!)
I'll be honest—I'm working on this one because I'm not a fan of being cold! But bundling up for fresh air, nature walks, and outdoor exploration with the kids is so important. We love doing this during warmer months, so it's time to get out of our comfort zone and embrace a little chill.
Create a Cozy, Inviting Home
Other ways I fight winter blues:
Declutter and bring in things that spark joy
Pink Himalayan salt lamp - creates a beautiful warm glow in my living room
Handmade beeswax candles - sets a warm, inviting atmosphere
Soft blankets everywhere - and yes, a heated blanket is a game-changer!
Family cuddles at night when it's time to unwind
Naturally caffeine-free herbal tea - perfect for evening relaxation
Evening bath ritual - soaking with Spa Rose Petal Bath Salts, followed by magnesium body butter application, then lights out!
Your Turn!
Who else feels that tug to hibernate this time of year? I'd love to hear what you do to fight those winter blues—please share in the comments below! 💚
Love Always,
Carmen Saum, BSN, RN, HWNC-BC
OneBody OneMind LLC
https://www.health.harvard.edu/staying-healthy/time-for-more-vitamin-d .
