Are you like many people who notice changes in your habits in the winter months?

In the winter, when there is less sunlight, our serotonin (a “feel-good” brain chemical) levels may be lower. This, in conjunction with the cooler temperatures, can leave us feeling less motivated to stay active or stick to our usual routines.

Combine this with festive eating that starts before Thanksgiving and continues past New Year’s, as well as winter cravings for comfort foods, and it’s no surprise that many people notice shifts in their energy or mood during this season. The good news is that there are ways to support yourself and feel your best through the cooler months.

Exploring Winter Food Cravings

We inherit a unique balance of appetite control chemicals and have individual experiences that shape our food preferences and cravings. Winter food cravings can be influenced by several factors:

• When meals are skipped or eating patterns are overly restrictive, cravings can become more intense.
• Stress, strong emotions, or feeling overwhelmed—which are common during the winter holidays—can lead to cravings for comfort foods.
• Sleep disruptions or hormonal changes, such as premenstrual shifts, may amplify cravings.
• Habits and associations: Over time, we may associate certain foods with comfort or positive memories, such as holiday traditions or childhood experiences.

Many people find themselves craving carbohydrate-rich foods (like breads, chocolate, or chips) in the winter, especially when serotonin levels are lower due to reduced sunlight. Carbohydrates can help increase serotonin levels, improving mood and providing a sense of calm. Recognizing and honoring these cravings can help you approach them in a balanced and supportive way.

6 Steps to Feeling Your Best This Winter

1. Support Your Relationship with Food

Cravings are a normal part of life and can provide useful insight into your needs. Instead of viewing cravings as something to “control,” try these strategies:

• Eat consistently: Aim to have balanced meals and snacks every 3–5 hours to maintain steady energy and prevent intense hunger. Include whole grains, fruits or vegetables, and protein sources to feel satisfied.
• Pause and reflect: Before responding to a craving, take a moment to check in with yourself. Are you hungry, or is something else influencing your desire to eat (such as stress, emotions, or habit)? Either way, it’s okay—this pause can help you choose what feels most supportive.
• Be flexible: Let go of “all-or-nothing” thinking. Allow space for your favorite foods, enjoying them mindfully without guilt or restriction.

2. See the Light

Diminished sunlight in the winter can affect mood and energy levels. Spending time outdoors or engaging in winter activities like walking, skating, or skiing can boost serotonin levels and improve well-being. At home, open curtains and spend time near windows to maximize natural light. If you experience persistent low mood during winter, consider speaking with a healthcare provider about Seasonal Affective Disorder (SAD).

3. Stay Active for Energy and Joy

Staying physically active during the winter months is about feeling good, not meeting external expectations. Choose activities you enjoy, whether it’s bundling up for a walk, trying a winter sport, or doing something indoors like yoga or dancing. Movement can improve mood, reduce stress, and help you feel energized during the colder months. Here are tips to beat the winter blues through joyful movement.

4. Stay Hydrated Even in Winter

While it’s easy to remember hydration during warmer months, we often forget it in winter. Staying hydrated is essential for maintaining energy levels and supporting overall health.

• Warm beverages like herbal teas, broths, or hot water with lemon can be comforting and hydrating.
• Don’t rely solely on thirst; set reminders to drink water throughout the day.
• Incorporate hydrating foods like citrus fruits, cucumbers, and soups into your meals.

5. Nourish Your Immune System

Winter is also cold and flu season, so it’s a great time to focus on immune-supportive habits:

• Eat a variety of colorful fruits and vegetables for vitamins A, C, and E.
• Include probiotics in your diet with yogurt, kefir, or fermented foods to support gut health.
• Get adequate rest and manage stress to keep your immune system functioning optimally.

Check out this blog post for more information about immune boosting supplements.

6. Plan for Balanced Comfort Foods

Rather than avoiding comfort foods, plan meals that combine satisfying flavors with nourishing ingredients:

• Try making whole-grain versions of your favorite baked goods like muffins or bread.
• Add seasonal vegetables like squash or sweet potatoes to hearty dishes.
• Experiment with one-pot meals like stews or casseroles that are both warming and nutritious.

By making small, supportive adjustments to your daily habits, you can enjoy the winter season while feeling your best. Remember, there’s no need for perfection—just focus on what makes you feel good and works for your unique needs. What are your favorite ways to support yourself during the winter months? Share your tips in the comments!