Good things about winter: rugby, snow-capped mountains, snuggling up in front of the fireplace (or heatpump).

Bad things about winter: It’s COLD and DARK (and usually wet). And all of those things can really affect your mood. 

Why Winter Feels Heavier

We Kiwis like to think of ourselves as a fairly laid-back, resilient bunch. 

But our winters can be harsh, and the colder months can have a significant impact on our mental wellbeing. 

Feeling flat in winter is common. Studies show that colder temperatures combined with less sunlight and shorter days can take a toll on energy and mood. This is partly to do with changes in certain brain chemicals such as dopamine and norepinephrine, along with disruptions to the body’s internal clock. Less sunlight in winter may affect the way your body clock works, which can then affect sleep and mood.

Fortunately, these symptoms generally improve as the weather gets warmer, the days get lighter, and spring arrives. But that doesn’t mean you should just put up with feeling blue! There are also some great strategies to support your mental wellness naturally through these tough months. Diet and lifestyle are the most important, but there are a few supplements that are also worth considering. 

Food and your winter mood

Do you crave carbs when the temperature drops? That’s quite normal. Eating carbohydrates increases insulin, which can indirectly support certain brain functions involved in a healthy mood. 

Complex carbs support sustained energy and blood sugar, helping to prevent sugar crashes and mood fluctuations. They're also a good source of fibre, which supports digestive function and a healthy gut microbiome (also linked to better mental wellbeing!)
But when we say carbs, we don’t mean doughnuts and mince pies! We mean complex carbs, like: 

• Wholegrains (quinoa, brown rice, brown bread)

• Root vegetables (kumara, pumpkin, yams)

• Legumes (beans, chickpeas, lentils)

• Nuts and seeds

A mood-friendly winter menu should also include plenty of protein. Protein provides the amino acids that support brain activities such as mood, sleep, memory, and thinking.

Good sources of protein include:

• Lean meats (beef, chicken, fish, lamb)

• Seafood (fish, shellfish)

• Dairy (milk, yoghurt, cheese)

• Eggs

• Plant-based sources (legumes, nuts, tofu, tempeh)

Meal recommendations

When you need some nourishing comfort food - but you don’t feel like spending hours in the kitchen - go for soup! This One-Pot Chicken and Rice Soup is rich in protein, good carbs, and nutritious vegetables. Simply throw the ingredients into a pot and simmer until done. The easiest winter meal ever, ready in less than an hour. 

Ingredients

2 bone-in skinless chicken breasts

1 cup long-grain brown rice

2 medium carrots, chopped

1 onion, diced 

2 whole cloves peeled garlic
1 teaspoon salt

1/2 teaspoon ground black pepper

2L unsalted or low-sodium chicken stock

Juice of 1/2 lemon 

Method

1. Combine the chicken, rice, carrots, onions, garlic, salt, and pepper in a large pot. 

2. Add the chicken stock and bring to a boil over high heat. 

3. Reduce to a gentle simmer for about 25 minutes:

As the soup simmers, skim off any foam that collects on the surface with a spoon. Continue to simmer until the rice and vegetables are tender, about 25 minutes. Remove the soup from heat.

Shred the chicken and make the garlic paste:

Remove the chicken and garlic cloves and remove chicken bones. Crush the garlic to paste. Return both to soup, stir, and serve! 

Filling in the nutrients

Food should always be your main source of nutrition, but life can sometimes get in the way of making the right menu choices. Between work, school, chores, and other life admin, there’s not always time for creating meals that contain all the nutrients your body needs each day. 

And that’s why supplements can be a welcome addition to your health regime, especially in winter. The specific nutrients that have been shown to support healthy mood and overall wellbeing are often available in supplement form. In some cases, supplements can be a convenient way to support consistent nutrient intake, particularly during the winter months.

Nutrients known to support healthy mood:

Vitamin D

Vitamin D supports various pathways linked to good mood, healthy brain function, and the stress response. It also supports sleep and circadian rhythms, which may be linked to emotional wellbeing.

The body produces Vitamin D when exposed to sunlight, which is why our levels can decline in winter. Clinicians Vitamin C + Elderberry, Vitamin D & Zinc provides 1000 IU of active Vitamin D alongside other immune-supporting nutrients. 

Magnesium

Higher stress levels during winter may increase the need for magnesium, a key nutrient for nervous system function, muscle relaxation, and healthy sleep patterns. Nutra-Life Magnesium Complete combines three forms of magnesium plus zinc to support muscle health, nervous system function, and everyday calm. 

Omega-3s

Omega-3 fatty acids support the structure and function of the brain and may support healthy communication between brain cells. They also support mood, emotional balance and overall mental well-being. Solgar Full Spectrum Omega Salmon Oil Soft Gels provides essential fatty acids and vitamin D3 alongside Astaxanthin, an important antioxidant.

Ashwaghanda

Ashwagandha is a herb traditionally used to support feelings of stress and worry. It’s a good source of antioxidant compounds and may support the body’s natural stress response. Try the yummy Goli Ashwagandha Gummies made with KSM-66®, a high-concentration ashwagandha extract backed by research.

Other ways to survive the winter blues

• Get outdoors as often as possible - even if you need an umbrella! Fresh air and natural surroundings can help to refresh your mind and restore your energy levels. 

• Move - every day. Walk, run, swim, or dance to YouTube in your lounge. Even short bouts of exercise can lift mood.

• Practice self-care. Treat yourself to a bubble bath, your favourite cake, a sleep-in, or a few episodes of a hilarious TV show. 

• Talk to someone. Whether it’s a friend, a parent, a sibling or a counsellor, there is always someone who can listen. You can also try 1737.org for free, confidential support, 24/7. 

For more blues-busting inspiration, head along to your local Bargain Chemist or check us out online. We’re here to help! 

Always read the label and use as directed. If symptoms persist see your healthcare professional.