Thrive Through Colder, Darker Days: Functional Medicine Strategies for Winter Wellness

As the days shorten and temperatures drop in Northern latitudes, many of us feel the weight of colder, darker days of this seasonal transition from fall to winter. Fatigue, low mood, and weakened immunity can creep in which is often linked to reduced sunlight and seasonal changes. At Well North Functional Medicine, we address root causes, not just symptoms. Here’s how to thrive through colder, darker days this fall and winter! 

Optimize Light Exposure (Even When It’s Scarce)

Seasonal Affective Disorder (SAD) affects up to 10% of people in northern climates. Combat it with:

• Morning light therapy: Use a 10,000-lux light box for 20–30 minutes daily.
• Outdoor time: Bundle up for a 15-minute walk at sunrise and midday, UVB rays trigger vitamin D synthesis and help to set our circadian rhythm. 
  Pro tip: optimize vitamin D levels all year long – more on that on last week’s blog HERE.

Fuel Yourself for All-Day Energy

Darker days can mean less energy which can leave us in a funk, optimize energy by:

• Getting in good movement daily. Outside if possible to get some sunshine but any type of movement will keep energy levels up.
• Nourish your body. Think hearty soups or salads with seasonal produce to keep your blood sugar stable and energy levels up. Balance blood sugar by getting enough fiber and protein at each meal.
• Prioritize rest. These cold, dark days make for a perfect time to slow down and really focus on rest. 

Boost mood naturally

Low serotonin from reduced sunlight? Try:

• Vitamin D: test, don’t guess on your personalized dosing but many people need 2000-5000IU during to thrive through colder, darker days of winter! 
• Omega-3s (EPA/DHA: these anti-inflammatory and neuroprotective fatty acids can work wonders on mood!
• Natural light exposure: are you seeing a pattern here? Getting outside can work wonders for our mood so get some real sunshine at some point each day!

Strengthen Immunity Before You Need It

70% of immune function starts in the gut so we need to create a diverse and abundant microbiome! Winter prep for optimal gut health:

• Spore-based probiotics like Microbiome Labs MegaSporeBiotic can help re-seed the gut. I also love Saccharomyces boulardii to have on hand in winter in case anyone in the house needs antibiotics for any reason!
• Fiber! This crucial macronutrient helps our gut microbiome thrive. Diversity is key so get in a variety of different fibers each day – think fruits, veggies, nuts, seeds, beans, and more!
• Phytonutrients that come from fruits, veggies, teas and spices help to nourish and feed the gut microbiome so they can thrive inside of us! Eat the rainbow! 

Move—Even When It’s below zero!

Exercise boosts BDNF (brain-derived neurotrophic factor), nature’s antidepressant. Daily movement, even when it is cold out is crucial to help our bodies thrive through colder, darker days of winter!

• Mini movement counts! 10 minutes of stretching or yoga, 5 minutes of dancing in the kitchen all counts! Even if you can’t get outside, sprinkle in these mini bursts of exercise for better health!
• Swap outdoor for indoor workouts in bad weather: think bodyweight or dumbell strength workout, a walk on the walking pad (add a weighted vest for more challenge!), a 20 minute HIIT workout. 
• Bundle up and get outside! I have become a bit of a fair weather runner compared to when I lived in Michigan and Wisconsin but I will still bundle up and head out in the snow for a run! Thankfully here in Denver we get a lot of winter sunshine that often helps the snow melt quickly! 

Ready to Thrive This Winter?

Don’t just survive, let’s thrive through colder, darker days—optimize them. Schedule a free 15-minute discovery call below with Well North Functional Medicine to create your personalized winter wellness plan!