5 Holistic Ways to Ward Off Seasonal Depression
As the days shorten and temperatures drop, many people notice a change in mood, energy, and motivation. This shift, often called Seasonal Affective Disorder (SAD) or the “winter blues,” is more than just feeling tired — it’s a recognized form of depression linked to reduced sunlight exposure during the colder months.
Thankfully, there are several natural, evidence-based ways to support your mood and energy throughout winter. Here are 5 holistic strategies we often recommend to help prevent seasonal depression and keep you feeling your best.
Prioritize Light Exposure (Sunlight & Red Light Therapy)
Light plays a powerful role in regulating your circadian rhythm — your body’s internal clock that influences sleep, hormones, and mood. During winter, reduced sunlight can lower serotonin (the “feel-good” neurotransmitter) and increase melatonin (the sleep hormone), leading to fatigue and low mood.
To support your body’s circadian rhythms:
Get outside daily, even for a short walk in the morning or at midday. Daylight exposure, even on cloudy days, helps boost serotonin and dopamine.
Try red light therapy to counteract reduced sunlight. Red and near-infrared light support mitochondrial energy production, reduce inflammation, and may improve mood and stress resilience. Just 15 minutes daily can make a noticeable difference, plus it’s excellent for energy production, skin health, pain, inflammation & more!
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Work near a window whenever possible to maximize natural light exposure.
Support Vitamin D Levels
Vitamin D deficiency is common, especially in Canada, from late fall through early spring. More than just a nutrients, this hormone plays an essential role in mood regulation, immune function, and hormone balance — and low vitamin D levels are strongly associated with depressive symptoms.
We recommend testing your vitamin D levels and supplementing with a high-quality vitamin D3, typically around 4,000+ IU daily, depending on individual needs. Pair vitamin D3 with vitamin K2 to enhance absorption and support bone and cardiovascular health.
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Include Key Mood-Supportive Nutrients
Your brain relies on key nutrients to produce mood-regulating neurotransmitters. During winter, focus on foods and supplements that help stabilize mood and energy, such as:
Omega-3 fatty acids: Found in fatty fish or fish oil, omega-3s support brain health and reduce inflammation. Studies show they can improve symptoms of depression.
B vitamins (especially B6, B12, and folate): Essential for neurotransmitter production and energy metabolism. Choose a quality B-complex supplement or include foods like eggs, leafy greens, and red meat.
Magnesium: Known as the “calming mineral,” magnesium supports relaxation and mood. It’s found in nuts, seeds, leafy greens, and avocados. We love magnesium glycinate for it’s high absorption, calm and hormone support.
Protein: Include quality animal protein at each meal to provide amino acids that form serotonin and dopamine.
Move Daily to Boost Mood
Regular physical activity is one of the most effective ways to prevent and ease symptoms of depression. Exercise boosts endorphins, supports mitochondrial health, and helps regulate sleep and stress hormones.
Try incorporating:
A daily walk outdoors during daylight.
Pilates, stretching, or resistance training to improve circulation and ease tension.
Uplifting music or podcasts to make movement more enjoyable.
Even 10–20 minutes of gentle movement per day can help improve mood and energy.
Build a Mood-Supportive Routine
Routine and rhythm help stabilize mood during the darker months. Simple daily habits can make a big difference:
Start your morning slowly with a protein-rich breakfast, hydration, and a few moments of calm before work.
Use aromatherapy with uplifting scents like citrus, peppermint, or rosemary to enhance focus and positivity.
Stay connected — schedule regular social interactions to maintain emotional wellbeing.
Prioritize sleep, aiming for 8–9 hours nightly and a consistent bedtime.
Don’t Let Winter Bring You Down
Low moods don’t need to be your normal this winter. By supporting light exposure, optimizing vitamin D and nutrient intake, moving regularly, and maintaining a consistent routine, you can naturally lift your mood and energy all season long.
✨ Ready for deeper support? Contact us today to book your initial visit with one of our nutritionists for personalized guidance.
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Asher Kleiber
Registered Holistic Nutritionist
