5 Simple Ways to Support the Body During the Darker Months
3 Min read
Long before artificial light and fast-paced living, we moved in rhythm with the seasons. The shift from fall to winter signaled slowing down, nourishing deeply and conserving energy through the winter months.
A nod to the wisdom of these age-old practices, here our dietitian nutritionist, Erin Ogden, shares 5 simple tips to help your body thrive during America’s dark months.
1. Lean into seasonal eating
One of the best ways to support the body during the darker months of the year is to utilise what nature provides - it is truly remarkable, providing just what the body needs as each season unfolds.
During the dark winter months, we’re more susceptible to common illnesses, shifts in mood and changes in energy levels. Choose nutrient-rich produce, such as citrus fruits and root vegetables found in winter, to support immunity, energy and overall wellness.
Nutritionist tip: Eating a rainbow of winter fruit and vegetables is one of the best ways to help your body cope through the darker months. Embrace cozy season as you stay warm and nourished with stews and homemade soups made from nature’s goodness.
What’s in season during the winter?
+Citrus fruits - full of vitamin C to support the immune system and body’s natural immune defenses
+Cranberries and pomegranates - winter fruits rich in immune-supporting antioxidants
+Winter root vegetables like carrots, beets and yams are packed with fiber
and are nutrient and energy-dense
+Winter greens like broccoli, kale and brussels sprouts – provide vitamins and minerals that support energy production and immune function and pair well in warm soups and stews
+Squash and pears – their high fiber content supports a healthy gut, where 70% of our immune system resides.
2. Support Vitamin D levels
It’s estimated that up to 40% of Americans may not get enough vitamin D in winter. Shorter days and less sun exposure reduce the body’s ability to make vitamin D, an essential nutrient that supports energy levels and mood.
Incorporating foods like fatty fish and eggs into the diet, along with moments outdoors when sunlight is available, are a few ways to naturally support vitamin D during the darker months of the year.
Nutritionist tip: When sunlight is limited, lean on winter rituals that let the light in, such as a short daily walk. Thoughtful vitamin D supplementation can offer gentle support and help combat seasonal mood changes.
3. Embrace rest and gentle movement
During the winter months, it’s natural for the body to conserve energy and crave more rest. While the colder months can make it difficult to stay active, consider embracing other forms of movement like yoga or Pilates that can be done indoors. While it can be tempting to retreat indoors, community remains key, especially in wintertime, so finding a group exercise class to participate in can be another great option to keep moving and stay connected.
Nutritionist tip: Even in wintertime, mindful movement boosts endorphins, natural mood lifters that can counteract winter blues linked to less sunlight and promote better sleep.
4. Adopt warming rituals to support the body’s natural shift inward
Another way to help the body get through the dark winter months is to carve out quiet moments of pause - a hot beverage or comforting soup to help warm the body and support hydration during the winter months.
True Nightcap, thoughtfully formulated with warming ginger and lemon, makes a cozy and nourishing wintertime rest ritual, perfect for supporting wellbeing throughout this season.+
5. Weave in the winter wellness allies: collagen and creatine
At Ancient + Brave, we see collagen and creatine as daily allies for overall wellbeing, with benefits particularly relevant for the colder months, when dry skin, joint discomfort and shifts in mood can feel more noticeable.
True Collagen provides hydrolyzed collagen peptides that support skin hydration and joint comfort from within, while True Creatine+ supports mood and cognitive function.* Together this dynamic duo works in harmony to help you feel nourished, resilient and supported through the winter.+
Do you struggle during the dark months of the year? You’re not alone; many Americans notice a dip in their mood, energy and motivation during the winter. If you are prone to SAD or winter depression, it remains important that you seek guidance from your health care team.
That said, we hope that the tips that we have shared in this article help you embrace the darker days - spring is on the way, and there are brighter days ahead.
References:
Cui A, Xiao P, Ma Y, et al. Prevalence, trend, and predictor analyses of vitamin D deficiency in the US population, 2001-2018. Front Nutr. 2022;9:965376. Published 2022 Oct 3. doi:10.3389/fnut.2022.965376