Winter officially arrives at the Solstice on December 21st, 2025. The Winter Solstice is the shortest day of the year in the Northern Hemisphere, but luckily, from the 21st onward the days will gradually get longer again until we reach the Summer Solstice in June.
Late fall and winter can be difficult for many people for a variety of reasons. The short days not only affect our mental perception, but our physical chemistry is also impacted. Shorter days mean less exposure to sunlight. Many people rise before or as the sun is coming up, and leave work as the sun is setting at this time of the year. In addition, cold and cloudy weather impact the likelihood that we go outside during any lunch breaks and have bare skin exposed to the atmosphere. This significantly changes the amount of Vitamin D our bodies are able to synthesize, and lower Vitamin D levels are correlated with symptoms of Seasonal Depression, also known as Seasonal Affective Disorder or abbreviated as SAD.
Seasonal Depression is a clinical diagnosis distinguished by feelings of low motivation, low affect, and depressive mood, with possible irritability, carbohydrate cravings, and weight gain occurring usually in late fall and winter months. It’s important, however, to know that these symptoms may overlap with other medical conditions like clinical depression or thyroid imbalances. If you are experiencing any of these symptoms, it is crucial to schedule an appointment with your Primary Care Physician and a Clinical Psychologist to ensure you are receiving the care you need.
Increasing Vitamin D intake is the first and most impactful step in mitigating feelings of Seasonal Depression. Vitamin D is synthesized endogenously from cholesterol when our bare skin is exposed to direct sunlight for at least 10 minutes. Since direct sunlight exposure on our skin is less likely to occur on a daily basis in the colder months, our endogenous production of Vitamin D decreases, and it is important to consume nutrient-dense sources of Vitamin D at this time.
The foods that contain the highest concentrations of naturally occurring Vitamin D are fatty fish like salmon, mackerel, herring, cod, and cod liver oil. Vitamin D can also be found in smaller amounts in beef liver, eggs, and cheese.
I do not recommend supplementing with Vitamin D unless you have had bloodwork recently completed that displays a clinical need for supplementation. Out of all the vitamins, Vitamin D is most likely to be supplemented with in excess, and excess in this case results in toxicity. Repercussions of over-supplementation include calcification of soft tissues like blood vessels, kidneys, heart, lungs, and tissues around joints. This causes atherosclerosis (the hardening of arteries), kidney stones, and bone structural issues.
⁍ Moving your body in a way that brings you joy. This will help combat SAD through endorphin and endocannabinoid release. Aerobic exercise in particular—including running, dancing, cycling, HIIT, and hiking—releases these feel-good chemicals in large amounts. Sex, listening to your favorite songs, laughing, and eating delicious food also stimulate various amounts of endorphin and endocannabinoid release.
⁍ If you are craving carbohydrates, seek out whole-food carbohydrates like apples, berries, grapefruits, and other fruits, root vegetables, and whole grains like rice, quinoa, and buckwheat. Pair carbohydrates with fiber from non-starchy vegetables and protein to curb blood glucose spikes.
⁍ Work with a holistic nutrition practitioner like myself, to also support circadian rhythm regulation, neurotransmitter production, stress load, and other individualized care.
⁍ Work with a physiologist and a physician for integrated support including prescriptions as clinically appropriate, cognitive-behavioral therapy, and more.
⁍ Allow yourself more time to rest, recover from the events of the year that has passed, and hibernate.
