Does this sound familiar? As soon as the days get shorter and the sun makes fewer appearances, you might feel gloomier, less energetic, and perhaps have more of a craving for sweet snacks. You’re not alone! Millions of people experience a winter slump every year. Fortunately, there are ways to help yourself get through this dark time.
How can you tell if you're experiencing a winter slump?
In addition to feeling down and listless, you may notice during the dark months that you get less enjoyment out of activities you normally enjoy. Irritability, difficulty concentrating, an increased need for sleep, and changes in appetite can also be signs. These symptoms can make you feel less comfortable in your own skin.
What causes the winter blues?
The main cause of the well-known winter blues is a lack of sunlight. This is because sunlight has a major impact on the production of serotonin (the “happiness hormone”) and your biological clock.
Are you getting too little light? If so, your body produces less serotonin, which makes you feel more down. Your sleep-wake cycle also gets disrupted because your body produces melatonin at the wrong times. And your skin produces much less vitamin D without enough sunlight.
Not everyone reacts to this in the same way. For example, women are four times more likely to experience the winter blues than men, and it is more common among people between the ages of 20 and 40.
What can you do to combat the winter blues?
A winter slump doesn't have to be something you feel powerless to do anything about. These practical tips will help you get through the dark months.
1. Get some fresh air
This may sound obvious, but many people underestimate how important daylight is for your mood. So make sure to go outside for at least 30 minutes every day—even when it’s cloudy! The daylight you get outside is still 10 times brighter than the light inside your home.
Try to go outside, especially in the morning. This signals to your body clock that the day is beginning, which helps you sleep better at night. Don’t have time for a walk? Then sit by the window during lunch or have your coffee on the balcony. Every minute of daylight helps.
2. Keep moving
Physical activity has a direct effect on your mood. It doesn't have to be intense; even 20 minutes a day makes a difference. Try to exercise outdoors to get the added benefits of daylight and fresh air.
Not feeling so great? Then put on your favorite music and dance around your living room for 10 minutes. Or do some yoga exercises. Exercise causes your body to release endorphins, which are your natural feel-good chemicals.
3. Pay attention to your diet
Do you find yourself craving sweet and fatty snacks more during the darker days? That’s perfectly normal, but try to eat healthy as much as possible. Plenty of vegetables, fruit, whole-grain products, and enough protein will help you maintain your energy levels.
By the way, that extra craving for carbohydrates makes sense when you’re feeling a bit down in the winter. It’s your body’s way of trying to boost your serotonin levels. It’s best to choose healthy carbohydrates like oatmeal, whole-grain bread, or sweet potatoes instead of cookies and candy.
4. Omega-3
Especially in the winter, when your mood is under pressure, it’s a good idea to give your brain the right nutrition. DHA is good for the brain* and plays a role in brain function*.
Many people eat less fatty fish in the winter, but it’s actually an important source of omega-3. That’s why at Arctic Blue , we offer both fresh fish oil from wild cod and plant-based algae oil. Both are processed to ensure purity, and our fish oil has no unpleasant fishy taste—with a 100% no-refund-guarantee.
5. Vitamin D
In the Netherlands, you don't get enough sunlight during the dark winter months to produce sufficient vitamin D. Vitamin D supports the immune system* and contributes to normal muscle function*.
The Netherlands Nutrition Center therefore advises all adults to take a vitamin D supplement from October through March—so it’s certainly not a luxury during a winter slump. At Arctic Blue , you’ll also find omega-3 with vitamin D, available in both fish oil with vitamin D and algae oil with hemp seed oil. This way, you get both important nutrients in one go—convenient and effective.
6. Maintain social connections
Do you feel like withdrawing when you're feeling down? That's completely understandable, but social interactions are actually especially important for your mental health in the winter. So be sure to make plans with friends or family, even if you don't feel like it right now.
Make it easy on yourself: invite someone over for coffee, go grocery shopping together, or give your best friend a quick call. Sometimes, a good conversation helps more than anything else when you’re feeling down.
7. Looking Forward to Spring
Fortunately, the winter blues are temporary. Spring always comes around, and as the days get longer and there’s more sunlight, your symptoms will go away on their own. By taking good care of yourself with the right diet, supplements, and lifestyle, you can get through the winter much more comfortably. Before you know it, winter will be over and you’ll feel a lot better.
Finally: listen to your body.
Do your symptoms significantly affect your daily life, are they getting worse, or do they persist for a long time? If so, contact your primary care physician. They can discuss with you what’s going on and whether additional support—such as from a psychologist or another professional—might help.
*Health claims approved by the EFSA. The beneficial effects on brain function are obtained with a daily intake of 250 mg of DHA.
