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A recent study revealed that a large majority of American adults experience “winter blues”—but what exactly are the winter blues?
During the winter months, we experience extended periods of darkness and chilly weather. With this comes less exposure to daylight (especially in our 9 to 5 work culture) and fewer trips outside, leading to feelings of general sadness. More serious cases of this experience can be diagnosed by a health professional as seasonal affective disorder or SAD (fitting, right?) and can affect how one thinks and behaves based on the time of year. This year, New York ranked 10th in the country for having the most adults experience the winter blues out of all 50 states.
Winter blues can be caused by a variety of reasons, some as simple as not getting enough fresh air! Other times, especially for those living in the Northeast, winter blues may be caused by a vitamin D deficiency. With little sunlight exposure, vitamin D deficiency can cause changes in mood, emotions, and energy levels. There is significant evidence to suggest that vitamin D plays a large role in mental health and well-being. This can be easily treated with a supplement during the winter months, but there are also ways to combat feelings of sadness in the moment through diet and lifestyle.
The study discusses how most Americans cope with the winter blues. Among the most popular strategies are watching TV and movies, wearing cozy attire, and listening to music. The study also notes that if these activities don’t provide relief, many turn to comfort foods like cookies to lift their spirits.
Watching a movie may sound perfect on a snow day, but if indulging in cookies and sedentary activities becomes a daily habit during the winter (which lasts a full three months), it can be detrimental to both our mental and physical health over time. Research shows that sedentary behaviors disrupt key metabolic processes, including lipid and carbohydrate metabolism. These changes can have long-term effects on longevity and performance, with muscle atrophy being a major concern for metabolism. Evidence also suggests that muscle mass is a significant predictor of longevity in older adults—and can serve as a powerful motivator to stay active, even when it’s chilly outside!
Alongside sedentary habits, indulging in comfort foods was the preferred method for combating winter blues for a significant 51 percent of survey participants. While foods that make us feel good are important, relying on those that negatively impact our health in an attempt to soothe emotional distress can lead to harmful habits—habits that may persist even after winter ends. Data shows a clear link between emotional eating and recurrent weight gain, which can, in turn, worsen mental health struggles. Additionally, we know that sugar can exhibit addictive properties, and using “self-soothing” tactics like cookies and candy throughout the winter can have lasting effects on our brain function all year long. But don’t worry—there are proactive ways to cope with the winter blues.
Some of the most effective ways to manage feelings of sadness are through community, physical activity, and mindfulness. These practices can be further supported by a healthy diet, which provides the energy needed to stay active and engaged. These are a few of my favorite strategies for combating the winter blues while also boosting overall health year-round:
- Reach out to your loved ones. It can be as simple as a text message, a phone call, or even meeting for coffee with a friend. Community plays a vital role in emotional and mental well-being. When we’re feeling down, we may be less inclined to connect with others, but taking that step can have a profound positive impact on your mood!
- Journaling or reading. Our brains are constantly flooded with dopamine from phones and devices, which can affect our mood, especially during the winter months. These two mindful activities offer our brains a much-needed break and can help prevent emotional responses like comfort eating.
- Move your body. Whether it’s for 10 minutes or an hour, try to incorporate movement into your daily routine. Regular activity helps prevent a sedentary lifestyle and offers long-term benefits for your body. Consider options like yoga, walking on a treadmill, or indoor cycling.
- Supplement with vitamin D. As discussed previously, many Americans become deficient in vitamin D during the winter months. By supplementing with an appropriate dose for your age and gender, you can support your mood and energy levels all winter long.
- Food for thought. Foods that support a positive mood include fatty fish, poultry, eggs, nuts, berries, and bananas. Try incorporating these foods throughout the winter for a boost of fiber to curb hunger, brain-healthy fatty acids, and a good dose of tryptophan. Tryptophan, an amino acid found in poultry, has been shown to enhance serotonin production.
In conclusion, the winter blues are real—and many of us experience them during the colder months. While the survey highlighted some common ways Americans cope with feelings of sadness, many of them may not be the healthiest options. A more effective approach to supporting your well-being year-round is to connect with loved ones, practice mindfulness, and maintain a balanced diet rich in micronutrients and low in added sugars. A cookie a day may not keep the winter blues at bay, but berries and fatty fish just might.
