Do the shorter, darker days leave you feeling more than just winter blues? You're not alone. As the seasons shift and sunlight becomes scarce, many women notice significant changes in their mood, energy, and overall wellbeing. This isn't just about feeling a bit down – it's about a complex interplay between seasonal changes and your body's hormone balance.
What makes this particularly relevant for women is how Seasonal Affective Disorder SAD intertwines with our hormonal systems, creating a cascade effect that impacts everything from our mood to our menstrual cycles. Understanding this connection isn't just fascinating – it's essential for taking control of your winter wellness journey.
The relationship between seasonal changes and hormone balance is deeply rooted in our evolutionary biology. Our ancestors relied on natural light cycles to regulate their daily rhythms, and while we now have artificial light at our fingertips, our bodies still respond profoundly to these seasonal shifts. For women, this sensitivity is often heightened due to the complex interplay between our reproductive hormones and the light-sensitive hormones that regulate our circadian rhythms.
In this guide, we'll explore how the winter months affect your delicate hormonal balance, why your body responds the way it does, and most importantly, how you can support your body naturally through these seasonal changes.
How Winter Affects Your Hormone Balance
The reduced sunlight during winter months triggers a series of hormonal changes that can significantly impact your overall wellbeing. Let's break down exactly what happens in your body:
Melatonin Production: Your pineal gland typically produces melatonin in response to darkness, helping regulate your sleep-wake cycle. During winter, the extended darkness can lead to excessive melatonin production, even during daylight hours. This disruption can affect not just your sleep, but also your ovulation and menstrual cycle timing, as melatonin plays a crucial role in reproductive hormone regulation.
Serotonin Levels: Often called the 'happiness hormone,' serotonin production is directly linked to sunlight exposure. During winter, levels can drop by up to 30% compared to summer months. Low serotonin doesn't just affect mood – it can also influence appetite, digestion, and even your body's sensitivity to pain. Women are particularly vulnerable to serotonin fluctuations due to how this neurotransmitter interacts with oestrogen.
Cortisol Patterns: Winter's darkness can disrupt your body's natural cortisol rhythm. Normally, cortisol peaks in the morning to help you wake up and gradually decreases throughout the day. In winter, this pattern often becomes irregular, leading to fatigue during the day and alertness at night. This disruption can also affect your body's insulin sensitivity and thyroid function.
Thyroid Function: The thyroid gland, often considered the master controller of metabolism, tends to become less active during winter months. This evolutionary adaptation, while once beneficial for conserving energy during scarce times, can now lead to unwanted symptoms like weight gain, dry skin, and decreased energy levels.
Signs Your Hormones Need Support During Winter
Understanding the signs of hormonal imbalance during winter can help you take proactive steps toward better health:
Irregular Sleep Patterns: Your sleep-wake cycle is regulated by melatonin, often called the 'sleep hormone.' During winter, reduced daylight exposure can lead to melatonin production at unusual times, causing you to feel sleepy during the day and restless at night. This disruption often manifests as difficulty falling asleep, waking frequently, or feeling unrested despite adequate sleep hours. Women particularly report these changes during the luteal phase of their menstrual cycle, when progesterone levels are already fluctuating.
Unexplained Fatigue: Winter fatigue goes beyond just feeling tired. When your hormone balance is disrupted by seasonal changes, your thyroid function may slow down - a condition known as subclinical hypothyroidism. This affects your metabolic rate and energy production at a cellular level. You might notice feeling exhausted even after a full night's sleep, having difficulty concentrating by mid-afternoon, or experiencing unusual muscle fatigue during your normal activities.
Changes in Appetite and Cravings: The winter decrease in serotonin can trigger intense carbohydrate cravings, as your body attempts to boost serotonin levels through diet. This isn't just about comfort eating – it's your body's biochemical response to hormonal changes. You might notice stronger cravings in the late afternoon and evening, particularly for sweet or starchy foods. These cravings often coincide with your menstrual cycle, becoming more intense during the premenstrual phase.
Mood Fluctuations: Hormonal changes during winter can amplify emotional sensitivity. The combination of lower serotonin, disrupted cortisol patterns, and changes in reproductive hormones can create more pronounced mood swings. Many women report feeling more irritable, anxious, or overwhelmed, particularly during times when oestrogen levels are naturally lower, such as just before menstruation.
Natural Solutions for Winter Hormone Balance
Let's explore evidence-based approaches to supporting your hormonal health during winter months, with detailed explanations of why and how each solution works:
1. Light Therapy and Natural Light Exposure
Morning Sunlight Exposure: The first two hours after waking are crucial for setting your circadian rhythm and hormone balance. Even on cloudy days, natural morning light contains specific wavelengths that trigger serotonin production and suppress excess melatonin. Aim for at least 20-30 minutes of outdoor morning light, ideally combined with gentle movement. This exposure helps regulate your cortisol awakening response, which has a ripple effect on thyroid function and reproductive hormone balance throughout the day.
Light Therapy Lamps: When natural light is limited, therapeutic light boxes can help. Look for devices providing 10,000 lux of full-spectrum light, which mimics natural sunlight without harmful UV rays. Studies show that 30 minutes of light therapy in the morning can increase serotonin production by up to 25% and help normalise melatonin rhythms. Position the lamp at eye level or above, about 16-24 inches from your face, while eating breakfast or working.
Workspace Lighting Optimization: Beyond natural light, your indoor environment plays a crucial role in hormone balance. Cool, bright light during the day and warm, dim light in the evening helps maintain healthy cortisol patterns. Consider full-spectrum LED bulbs for your workspace, which provide a more natural light spectrum compared to standard fluorescent lighting. Position your desk near windows when possible, as even indirect natural light can help maintain healthy vitamin D levels and support proper hormone production.
2. Nutrition for Hormonal Support
Vitamin D-Rich Foods: During winter, your body's ability to produce vitamin D from sunlight decreases significantly. While supplements may be necessary (consult your healthcare provider for proper dosing), focus on incorporating these natural sources:
-
Fatty fish like salmon and mackerel (provide both vitamin D3 and omega-3s)
-
Egg yolks from pasture-raised hens (contain more vitamin D than conventional eggs)
-
Mushrooms exposed to UV light (unique plant source of vitamin D)
-
Fortified organic dairy or plant-based alternatives
Omega-3 Fatty Acids: These essential fats are crucial for hormone production and receptor sensitivity. During winter, your body may require more omega-3s to maintain hormone balance and combat inflammation. Key sources include:
-
Wild-caught small fish (sardines, anchovies)
-
Chia and flax seeds (particularly important during different phases of your menstrual cycle)
-
Walnuts and hemp seeds
-
Algae-based supplements for vegetarians/vegans
Complex Carbohydrates for Serotonin Support: Your brain needs the right carbohydrates to produce serotonin effectively. Focus on:
-
Sweet potatoes and winter squash (provide stable energy and beta-carotene for thyroid support)
-
Quinoa and buckwheat (complete proteins that help stabilise blood sugar)
-
Oats and barley (contain specific fibre that supports beneficial gut bacteria, crucial for hormone metabolism)
-
Legumes (provide both complex carbs and protein for sustained energy)
Hydration with Purpose: Winter dehydration can concentrate hormone levels and stress your endocrine system. Warm herbal teas can provide both hydration and therapeutic benefits:
-
Chamomile (supports GABA production for relaxation)
-
Rooibos (rich in antioxidants that support adrenal function)
-
Nettle (provides minerals essential for hormone production)
-
Spearmint (shown to help balance androgen levels)
Movement and Exercise for Hormonal Harmony
Understanding how different types of movement affect your hormones during winter can help you create a more effective exercise routine:
Morning Movement Principles: Exercise timing affects your hormonal response. Morning movement, particularly before 10 AM, helps:
-
Reset your cortisol rhythm for the day
-
Increase production of mood-boosting endorphins
-
Improve insulin sensitivity for better blood sugar control
-
Support thyroid function through increased circulation
Choose activities that gradually energise rather than exhaust. Consider:
-
Brisk walking in natural light (combines light therapy with gentle cardio)
-
Dynamic stretching sequences (promotes lymphatic drainage and reduces morning stiffness)
-
Light jogging or cycling (increases body temperature and boosts metabolism)
Strategic Strength Training: Resistance exercise becomes particularly important during winter as it:
-
Maintains muscle mass despite seasonal metabolic changes
-
Supports growth hormone production
-
Improves insulin sensitivity
-
Enhances mood through endorphin release
Focus on:
-
Compound movements (engage multiple muscle groups)
-
Moderate weights with proper form
-
2-3 sessions per week, allowing for recovery
-
Adapting intensity to your menstrual cycle phases
Stress Management and Self-Care for Hormone Balance
Creating effective stress management strategies is crucial during winter when your hormonal system is under additional pressure:
Sleep Hygiene Optimization: Your sleep quality directly impacts hormone production and regulation. Create a sleep sanctuary by:
Temperature Regulation:
-
Keep bedroom temperature between 16-18°C (60-65°F)
-
This range supports optimal melatonin production
-
Use breathable, natural fabrics for bedding
Light Management:
-
Install blackout curtains or use an eye mask
-
Remove all blue light sources
-
Consider red light bulbs for evening use (these don't suppress melatonin)
Timing Considerations:
-
Aim to sleep and wake at consistent times
-
Align with your natural circadian rhythm
-
Allow for 7-9 hours of quality sleep
Mindfulness and Meditation Practices:
Morning Rituals:
-
Start with 5-10 minutes of deep breathing
-
Practice gratitude journaling
-
Include light exposure and gentle movement This combination helps regulate cortisol and supports thyroid function
Daytime Stress Management:
-
Take regular 'breathing breaks' (3-5 minutes every 2-3 hours)
-
Use progressive muscle relaxation during high-stress periods
-
Practise mindful eating to support digestion and nutrient absorption
Evening Wind-Down:
-
Gentle yin yoga or stretching
-
Meditation or guided relaxation
-
Journaling to process the day's emotions These practices help lower cortisol and support melatonin production
Professional Support and When to Seek Help
While natural approaches support hormone balance, know when to seek professional guidance:
Red Flags to Watch For:
-
Severe mood changes lasting more than two weeks
-
Significant sleep disruption despite interventions
-
Unexpected weight changes
-
Persistent fatigue despite lifestyle changes
-
Irregular menstrual cycles
-
Severe skin changes or reactions
Types of Support to Consider:
-
Naturopathic practitioners
-
Endocrinologists
-
Nutritionists specialising in hormonal health
-
Mental health professionals familiar with SAD
Your Winter Wellness Action Plan: A Practical Guide
While understanding the science behind seasonal hormonal changes is crucial, having a practical roadmap for implementation can make all the difference in your winter wellness journey. We've created this comprehensive quick-reference guide to help you put everything we've discussed into action.
Think of this as your winter wellness companion – a tool you can return to whenever you need guidance or reassurance. Whether you're just starting your hormone balance journey or looking to refine your existing routine, this guide will help you stay on track.
Winter Hormone Balance Essentials
Daily Non-Negotiables Checklist
🌅 Morning:
-
15-30 minutes morning light exposure (before 10 AM)
-
Warm lemon water
-
Protein-rich breakfast
-
Morning movement session
-
Full skincare routine with SPF
☀️ Daytime:
-
Hourly movement breaks
-
2L water minimum
-
Regular, balanced meals
-
Quick stress-relief practices
🌙 Evening:
-
Complete skincare routine
-
Screen-free hour before bed
-
Consistent bedtime
-
Cool, dark sleeping environment
Pro Tip: Consider bookmarking this guide or saving it to your phone for easy access. You might even want to print the daily checklist and keep it visible in your workspace or bathroom mirror as a gentle reminder of your wellness commitments.
Remember: Your hormone balance journey is unique to you. Use this guide as a flexible framework rather than rigid rules, adapting it to fit your lifestyle and personal needs. The key is consistency in the basics while remaining adaptable to your body's changing needs throughout the winter season.
REFERENCES
https://pmc.ncbi.nlm.nih.gov/articles/PMC9865912/
https://pubmed.ncbi.nlm.nih.gov/11735838/
https://pubmed.ncbi.nlm.nih.gov/22111663/
https://pubmed.ncbi.nlm.nih.gov/24156521/
https://pubmed.ncbi.nlm.nih.gov/23771919/
https://pubmed.ncbi.nlm.nih.gov/26580307/
https://pubmed.ncbi.nlm.nih.gov/28405608/
ABOUT HILARY
Hilary is the Co-Founder of the SABI, a Holistic Nutritionist, natural, whole foods Chef, product developer and advocate for women getting to know their bodies, cycles and selves better. Born in Los Angeles, California and raised in Baja California, Mexico, she now lives in Amsterdam, The Netherlands with her partner Kees, a curly-tailed rescue dog from Curacao, Flint and her rainbow baby, Paloma.
-
HORMONAL & PROUD
Created as a brand to help women navigate the toughest moments in pregnancy, childbirth, postpartum — and practically every stage of life –– The SABI aims to change the narrative around our hormones from one of taboo, embarrassment, and loneliness to awareness and pride. As more than a wellness brand, The SABI offers a carefully-crafted line of products to carry you through your hormonal journey, including rituals, supportive tools, and ancient herbal remedies that have been tested time and time again by women and now come backed by medicine. The SABI is a blend of science and nature conceived by women who have experienced the joys and deep struggles of bringing a child into the world, the pains of a heavy, difficult period, miscarriage, and difficulty conceiving.
We offer you an invitation to get to know your body and its cycles better –– an invitation to really understand what is going on inside. Learn to use your hormonal cycle to your advantage no matter your stage of life, and know that you can support and balance your hormone levels. Look for the right sources of information. Know that there is help, and know that you’re supported.
DISCLAIMER
The SABI blog and articles are not meant to instruct or advise on medical or health conditions, but to inform. The information and opinions presented here do not substitute professional medical advice or consultations with healthcare professionals for your unique situation.
