Brightening the darker months.

Hands up those who notice themselves feeling a little “off” during these darker, colder, and consistently rainy months? It’s common to feel energy dips, motivation wobbles or our mood just feeling flatter. If this is sounding familiar to you, you are absolutely not alone.

Here in the UK we have had consistently rainy days for much too long and it’s amazing how different your mood instantly feels when you open your blind in the morning and the sunlight and blue skies are beaming through your window.

Shorter days and reduced sunlight at this time of year can really impact how we are feeling. It can impact our circadian rhythm (our internal body clock) and can influence hormones such as melatonin and serotonin which are linked to mood and sleep.

The good news is that nutrition and lifestyle can play a powerful role in supporting you through it, so let’s explore how you can gently boost your mood from the inside out.

Why light (or a lack of it) matters

Sunlight exposure helps regulate serotonin which is often referred to as our “feel-good” neurotransmitter. Reduced daylight can mean lower serotonin activity and this can contributing to low mood, irritability, and carb cravings.

Less light also affects melatonin production, which can leave us feeling sluggish during the day and wired at night. It can be a frustrating cycle.

While we can’t control the weather, we can support the systems that help regulate mood through a nourishing diet, lifestyle habits and supportive supplements.

Mood-Boosting Nutrients to Focus On.

Saffron

Saffron isn’t just a beautiful spice, it has fascinating mood-supportive properties. Research has shown that saffron may help to support anxiety and depression by helping to balance the fight or flight response. It can also help to support low mood and balance emotions. You can add saffron into warming risottos, Spanish paellas or curries or take it as a supplement.

Magnesium

Magnesium is an important mineral that plays a part in many bodily processes with the nervous system being one of them. Magnesium helps to calm nerves, support relaxation and low magnesium levels have been linked to increased anxiety and low mood.

Magnesium can be found in foods such as, dark leafy greens, nuts, seeds, whole grains and even dark chocolate (yes you heard that right!). A good magnesium supplement or Epsom salts (which contain magnesium) in the bath can also be really helpful.

L-Theanine

L-Theanine is an amino acid found in green tea. It is a wonderful nutrient that can help to calm and support the nervous system. It can help to balance the brain chemistry, helping with the production and release of serotonin and GABA which are neurotransmitters that help to regulate mood, anxiety and sleep. L-Theanine can be taken via a warming cup of green tea or in supplement form.

Omega-3

Omega-3 fatty acids are crucial nutrients which help to feed and support the brain and also help the brain develop in childhood. Studies suggest Omega-3 can be helpful in supporting low mood, emotional regulation and depression through its role in lowering neuroinflammation. Omega-3 can be found in oily fish such as Salmon, Mackerel, Anchovies, Sardines and Herring as well as Chia seeds, Flaxseeds, walnuts, Eating Oily fish 2-3 times a week can be really helpful but if you’re worried you are not getting enough Omega-3, there are some fab supplements out there.

The Power of Eating Balanced Meals

This sounds so simple but it is so very important. Eating balanced meals ensures our blood sugar levels are also balanced and balanced blood sugar levels mean balanced mood and stable energy. When mood dips, it’s so tempting to reach for quick carbs and sugary snacks. However, while they may offer a short lift, they often lead to blood sugar crashes and this worsens irritability and fatigue.

Aim for balanced meals which include a source of protein, healthy fats, complex carbohydrates and an array of colourful vegetables.

Balanced snacks with a source of protein are also just as important! Think hummus and carrots, an apple and peanut or almond butter, greek yogurt and berries, crackers and cheese.

Movement as Medicine

It’s so easy to lose motivation to exercise when it’s grey or raining outside, but gentle, regular movement can significantly boost mood by increasing endorphins and improving circulation.

You don’t need intense workouts. In fact, during the lower-energy seasons, gentler movement can be more supportive.

Consider exercise such as yoga or pilates classes, a walk in nature, or even dancing round the kitchen. Moving the body can be so impactful on our mood.

Starting off your day with a short 20 minute walk, exposing yourself to daylight, even if it is a grey day, helps regulate your body clock which is so important for helping to regulate our mood.

To Conclude

So, you may be feeling more tired, more sensitive, or less motivated at this time of year but  you are not alone and it certainly doesn’t mean you’re failing. It means you’re human.

Supporting mood isn’t about a single supplement or perfect routine. It’s a combination of layering small, consistent habits: eating nourishing balanced meals, incorporating key nutrients, and finding time for gentle movement.

Winter is the cosy season and it asks us to slow down so if we listen closely, it can also be an invitation to care for ourselves a little more intentionally.

If you have any questions, regarding low mood or would like further advice, please get in touch and I would be more than delighted to support you.