11/05/2026
Do you get the winter blues? I’m right there with you. When it’s cold, gray, and dark before dinner, here are four things that help me.
1. Cut back on refined sugar. Research has linked higher sugar intake to depression, though the link is less clear for sugary foods on their own. Too much added sugar has also been linked to fat buildup in the liver. Try swapping sweetened cereal for oatmeal with berries and cinnamon.
2. Keep moving! On cold days, I like to use my walking pad or do a few loops around the house through the living room, bedroom, and kitchen. Put on a few of your favorite songs and start with 20 minutes.
3. Ask your primary care provider about vitamin D. If you’re concerned your level might be low, ask whether it makes sense to get it checked. For most adults ages 19–70, the recommended daily intake is 600 IU from food and supplements combined.
4. Drink your water! Staying hydrated helps keep your nose and throat moist. The mucus that lines them helps trap germs as part of your body’s natural defenses. Keep a glass nearby so you remember to sip, even on cold days.
If your mood drops every winter and everyday life starts to feel harder, ask your doctor about morning bright-light therapy. It has better evidence for seasonal depression than supplements do. Here’s an affordable light therapy lamp on Amazon. https://a.co/d/0amYTsvt You don’t have to tough it out alone.
Start with one thing today and give yourself a little grace. What helps you get through those cold, gray days?
