As winter rolls in, many people notice their mood takes a hit. The days grow shorter, the temperature drops, and sunlight begins to feel like a long-lost friend.

For some, these seasonal shifts can drain their energy and motivation. In fact, roughly 5% of Americans struggle with seasonal affective disorder (SAD), often referred to as the “winter blues.”1 People who live in areas with long, dark winters feel it even more.

As a functional medicine doctor in the Chicago area, seasonal depression is no stranger to me. The winters here are brutal and can have a huge impact on your mental health. Luckily, you don’t have to wait until spring to start feeling better.

While you can’t change the weather, there’s a lot you can do to ease seasonal depression. Read on as I share my top tips for beating the winter blues. But first, let’s cover what SAD is and why it happens.

What is Seasonal Affective Disorder?

Seasonal affective disorder (SAD) is a form of depression triggered by seasonal changes. It typically shows up in late fall or early winter and fades in spring and summer.

Symptoms are similar to those linked with depression. However, SAD symptoms usually last for 4-5 months of the year.

Symptoms of SAD

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Signs of seasonal depression range in severity and vary from person to person, but may include:1

Feeling sad, depressed, or hopeless
Appetite changes (including eating more or carbohydrate cravings)
Fatigue and low energy
Weight gain
Trouble concentrating
Irritability or agitation
Loss of interest or pleasure in activities you used to enjoy
Sleep changes (typically oversleeping)
Thoughts of suicide (in severe cases)

Seasonal affective disorder can happen to anyone. But people living in colder climates farther from the equator tend to feel it most. Women are also more likely to be affected. Those with a family history of mental health conditions, like depression and bipolar disorder, also face a higher risk of SAD.2

What Causes Seasonal Depression?

It’s not entirely clear. Seasonal affective disorder isn’t thought to have one single cause. Researchers believe several factors may contribute to SAD, including:1,2

Decreased sunlight: Days become shorter in the fall and winter, leading to reduced sunlight exposure. This can affect the production of mood-boosting chemicals like serotonin.3
Serotonin imbalances: Serotonin is a neurotransmitter that plays a role in mood, sleep, and appetite. Reduced sunlight can cause serotonin levels to drop.
Circadian rhythm shifts: Less sunlight and darker darks can throw off your body’s internal clock. These shifts can affect your sleep, energy, and mood.
Vitamin D deficiency: Your skin makes this nutrient naturally through sun exposure. Low levels are linked with depression and anxiety.4 Since sunlight is scarcer in winter, vitamin D deficiency is more common at that time.5
Melatonin changes: This chemical regulates your sleep-wake cycle, and light influences its production. Darkness triggers your brain to make more melatonin. This can lead you to feel more sluggish or oversleep in the winter.

10 Ways to Beat the Winter Blues

Now that you understand why seasonal depression happens, let’s look at what you can do to feel better. Here are my top functional medicine tips to boost your mood during the winter months:

1 – Let the light in

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Aim to get as much natural sunlight as you can. Bundle up and head outdoors when possible, even if it’s just for a few minutes! If it’s too cold, try eating breakfast, sipping some tea, or reading next to a bright window.

For an extra boost, consider bright light therapy (BLT). This involves using a lightbox to help reset your body’s internal clock. Studies show BLT is an effective SAD treatment.6 Improvements may be seen in as little as 3-7 days.6

2 – Exercise

Research shows exercise reduces SAD symptoms.7 It boosts your mood, increases energy, eases stress, and helps regulate your sleep. So while exercise may not sound appealing in the winter, make it a point to move every day, even if it’s just a little.

If it’s too cold for outdoor exercise, think outside the box. Dance, do workout videos, get a walking pad, try a stationary bike, or join a gym. Or if you’re feeling adventurous, embrace winter sports like ice skating or snowshoeing.

3 – Stick to a regular sleep schedule

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Try to wake up and go to sleep at the same time each day. This helps stabilize your circadian rhythm, which can get thrown off in the winter months. When your internal clock gets disrupted, it can lead to sluggishness and depression.

Find it hard to wake up in the winter months? Consider investing in a dawn simulator. These special alarm clocks gradually brighten your room to mimic a sunrise. Research shows they can help ease seasonal depression, similar to bright light therapy.8

4 – Take a vitamin D supplement

Low levels of vitamin D can affect your mood. The shorter days of winter can make it harder to get enough sunlight, which can impact your vitamin D levels.

Eating more food sources of vitamin D, like fatty fish, eggs, and mushrooms, can help. But supplementation is often needed, especially here in the Midwest.

The right vitamin D dosage for SAD varies from person to person. Vitamin D levels should ideally be between 55 and 100 ng/mL. But the sweet spot is 70-90 ng/mL. I typically test my patients to get a baseline and find the ideal dose.

5 – Optimize nutrition

Certain nutrients can help support your mood. Eating more foods rich in these nutrients may benefit your mental health:

Consider upping your intake of:

Omega-3-rich foods: Omega-3 fatty acids reduce inflammation and act as fuel for your brain. Salmon, sardines, flaxseed, chia seeds, and walnuts are all rich in omega-3s.
Tryptophan-rich foods: This amino acid is converted into the feel-good chemical serotonin. Turkey, chicken, edamame, and eggs are all good sources of tryptophan.
Foods rich in B vitamins: B vitamins play a role in brain health and affect your mood. Eating more fish, poultry, legumes, whole grains, and avocados can help you get your fill.
Antioxidants: Antioxidants protect the brain from oxidative stress, which is linked with depression.9 Citrus, leafy greens, and berries are all antioxidant-rich.
Fermented foods: Your gut health influences your mental health. In fact, 95% of serotonin is made in your gut.10 Fermented foods like yogurt, sauerkraut, and kefir replenish your friendly flora to help keep your gut balanced.

6 – Shift your winter mindset

Attitude is everything. Take a cue from nature and try to embrace the slower pace of winter. Cozy up by the fire with some warm tea, curl up with a good book, or snuggle under a blanket and watch a movie. Try to shift your mindset and see winter as a time to recharge, not something to endure.

If this feels like a stretch and you could use some inspiration, explore the Danish concept of “hygge” (pronounced hoo-gah or hue-gah). It’s all about being present and creating a feeling of cozy comfort. And winter is the perfect time to “get hygge.” To learn more, check out this article.

7 – Stay connected

Isolation is common in the wintertime. When it’s blistering cold and dark by dinner, it’s easy to go into hermit mode. But if Covid taught us anything, it’s that connection is crucial for your mental health.11

We’re social creatures and crave connection. Studies show that lower social activity increases the risk of depression.12 So do best to stay connected, no matter the season. Meet for a coffee date, schedule a video chat, or plan group get-togethers.

8 – Get a massage

If the winter blues have you feeling down, consider treating yourself to a massage. Massage therapy helps balance the nervous system and reduces the stress hormone cortisol.13 It also boosts oxytocin, the “love hormone” that makes you feel calm and connected. And during the winter, we could all use more of that!

If you’re looking to get a massage in Orland Park, Anchored in Health is here for you. Book your session here.

9 – Try acupuncture

Research shows acupuncture may help ease depression, too.14 Part of traditional Chinese medicine, this ancient practice involves placing thin needles on specific points of the body. The goal? To restore the flow of energy in the body to promote balance and well-being.

Acupuncture is shown to boost levels of feel-good chemicals like serotonin and endorphins in the body.15 This can have a positive effect on your mood. If you’re looking to get acupuncture in Chicago, we offer it at our Orland Park clinic.

10 – Visit a functional medicine doctor in Orland Park

Cold, dark months aren’t the only thing that can trigger the winter blues. Seasonal depression often has many layers, and everyone’s experience is unique. That’s why functional medicine takes a holistic approach to treating SAD. Nutrient deficiencies, hormone imbalances, chronic stress, dehydration, mold exposure, gene mutations, and gut infections can all play a role in how you feel.

By looking at what’s going on beneath the surface, we can create a plan that truly supports you. This may include nourishing your body with the right foods, improving sleep and stress resilience, or adding targeted supplements to help your brain and body stay balanced.

Beat the Winter Blues with Functional Medicine in Orland Park, IL

Feeling sad or sluggish during the colder months doesn’t need to be your norm. As a functional medicine doctor in Orland Park and Chicago, my goal is to help my patients feel their best year-round, no matter the season.

Functional medicine uncovers the root causes of seasonal depression. By addressing factors like nutrient imbalances, stress, hormones, and gut health, we create a plan to help you stay healthy and balanced throughout the winter.

Ready to take control and feel better this season?

Here’s how to get started:

Contact us with questions.
Book your first functional medicine visit here.
Get the support you need to feel your best this winter.

Other Health & Wellness Services Offered at Anchored in Health in Orland Park, IL

At Anchored in Health, functional medicine is just one way we support your health. We also provide acupuncture, massage therapy, chiropractic care, and the Shape Reclaimed program. In addition, we offer Vibrant Wellness testing, thermography, and genetic testing to uncover the root cause of stubborn health issues. Whether you want to boost your mood, ease stress, or optimize your well-being, our team is here to help.

Live in Chicago and ready to take the next step toward better health? Reach out to us today!

Disclaimer: The information provided on this blog is for educational and informational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. The content is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of a qualified healthcare provider with any questions you may have regarding your health or a medical condition.

Reading this blog does not establish a doctor-patient relationship between you and Anchored In Health or any of its practitioners. Reliance on any information provided in this blog is solely at your own risk.

How to Beat the Winter Blues: A Functional Medicine Guide