Winter meals often include comfort food. It can be satisfying, but heavy. Often, comfort foods are high in refined starch, saturated or excess fats, and/or sugars. You can make swaps so your winter comfort foods stay satisfying, but are higher in lean proteins, vegetables, fruits, and whole grains, and lower in calories and extra fats.
• Nutritious and hearty soup or stew
• Roasted vegetables
• Whole-grain pasta, brown rice, or low-carb vegetable-based options
Breakfast
Waffles or pancakes with butter and syrup, sausage egg casseroles, cinnamon rolls
• Whole-grain French toast, waffles, or pancakes with fruit and peanut butter, yogurt, or cottage cheese
• Egg whites and vegetables
• Lean turkey and meatless alternatives
Baked Goods & Desserts
Bread pudding, pies, cornbread
• Whole-grain bread pudding with milk, fruit, and cinnamon
• Cornbread made with buttermilk
• Baked or stewed apples with cinnamon
• Poached pears
Winter Beverages
Winter Challenges and Opportunities: Physical Activity
Many people are less active in winter due to weather.
Winter Challenges
Actionable Opportunities
Feeling or being unsafe exercising outside
Feeling cold or worrying about hypothermia
Dark mornings and evenings
Go with a buddy: Increases safety and accountability.
Know the limits: Stay indoors during freezing rain, icy conditions, extreme temperatures, or blizzards.
Master safety tips: Learn to dress properly and recognize early warning signs of hypothermia.
Be visible: Use reflective vests, tape, or gear for dark mornings/evenings.
Strategic routing: Head against the wind first or stay near home so you aren't stranded when tired.
Shift your mindset: Remember that exercise may be the warmest you feel all day!
Winter weather can make it harder to be active, but there are ways to stay active and motivated!
Challenges
Opportunities
Logistical Hurdles
Inability to do typical activities (e.g., hiking)
Difficulty traveling to a gym or rec center
Indoor Options: Try gym classes, home circuits, or exploring pilates, spinning, and dance.
Winter Alternatives: Swap hiking for skiing, snowboarding, or ice skating.
Cross-Training: Use the season to train specifically for your favorite summer sports.
Safety & Comfort
Feeling or being unsafe exercising outside
Feeling cold or uncomfortable
Stay Safe: Go with a buddy and learn the facts/tips for safe winter exercise.
Dress Right: Use appropriate layering to manage body temperature.
Internal Warmth: Walking laps is a great way to get warm for a few hours while boosting metabolism!
Winter Challenges and Opportunities: Feeling “Down” from Social Isolation
There are lots of ways to make connections in person or virtually so you can stay connected in winter months.
Volunteering with an organization or informally
Video chats and phone calls
Planning family time or time with friends, such as game nights and karaoke sessions
Inviting others for meal prep, meals, and time together
You can also embrace winter-only opportunities like seeing nature in a different way, such as leafless branches or icy rivers. Consider using extra indoors time to exercise your mind and visit museums and libraries, or take classes.
Create your own sanctuary at home so you feel cozy and safe. “Hygge” is the Danish word for the concept of a cozy lifestyle. It may include comfortable clothing, like sweatpants and bathrobes, fires in a fireplace (if safe), cushions, blankets, warm drinks, and soup.
Seasonal Affective Disorder (SAD): “Winter Blues”
Seasonal affective disorder (“SAD”) can happen anytime, but it’s more likely during the winter. A major factor is reduced sunlight exposure and radiation from the sun.
The longest day of the year is the summer solstice in June, or first day of summer. The shortest day of the year is the winter solstice in December, or first day of winter. Here’s the difference in the hours of sunlight in different cities in the U.S.
City
Daylight Difference (Summer vs. Winter)
Chicago, IL
6 hours, 8 minutes
New York, NY
5 hours, 45 minutes
Los Angeles, CA
4 hours, 32 minutes
Here are some effects of less sunlight.
Disruption in your body’s circadian rhythm, which determines sleep and wake cycles
Altered melatonin production, which affects sleepiness and wakefulness
Reduced serotonin (neurotransmitter), which is a chemical involved in a positive mood
Be sure to contact your healthcare provider if you think you may have SAD or have any signs or symptoms of depression.
Risk Factors for SAD
You’re more likely to develop SAD if you have any of these risk factors.
A family history of SAD
Depression or bipolar disorder
Living far from equator, such as far north if you live in the Northern Hemisphere
You have low vitamin D levels
You’re a younger adult
You’re female
Be sure to contact your healthcare provider if you think you may have SAD or have any signs or symptoms of depression.
Signs and Symptoms of SAD
It’s important to know what to watch for when thinking about seasonal affective disorder, or SAD. These are some signs and symptoms of SAD.
Low on energy
Tasks feel difficult
Loss of interest or pleasure in regular activities
Feel sad or hopeless
Having trouble concentrating
Changes in sleep and appetite
Mood changes and irritability
Many of the signs are non-specific, or can be caused by other conditions as well. Be sure to contact your doctor if you have any mental or physical health concerns!
Approaches to Preventing and Managing Seasonal Affective Disorder (SAD)
These are some approaches to preventing and managing SAD. Ask your provider if you have concerns.
Vitamin D
Light therapy
Healthy lifestyle
Psychotherapy
Medication
Vitamin D - the “Sunshine Vitamin”
Vitamin D affects melatonin and serotonin levels. Low levels are common in US, with about 40% of adults being low. Deficiency is higher in winter when sunlight is less intense and available for fewer hours. That’s more true north of 37 degrees latitude, or approximately at any location north of Los Angeles. For example, New York, San Francisco, Philadelphia, and Chicago are all higher than 37 degrees latitude.
Food sources are limited, with natural sources including fatty fish, and fortified sources including vitamin D-fortified milk, orange juice, and cereal.
Light Therapy
The theory is that you can use a special lamp to mimic natural light so your body thinks it’s getting more sun. It can help wake you up during the day, and feel more tired at night. It’s an inexpensive treatment. Ask your provider which lamp is best and how to use it.
Diet and Exercise
Healthy lifestyle choices may help prevent or reduce SAD’s effects. Just like with other health conditions, eating well and staying active can support health. Lean on nutritious foods like vegetables, fruits, and fish, while limiting processed foods, fast food, and sugar-sweetened foods and beverages.
If your healthcare provider allows it, aim for at least 150 minutes per week of moderate to vigorous intensity physical activity, such as brisk walking or aerobics. Also break up sitting time with light activity for 1-3 minutes every 30-60 minutes.
Giving Back Is Healthy for You and for Others!
Volunteering and giving back in other ways can have benefits for everyone, including you! Here are some health benefits for you when you give back.
Reduce stress
Lower blood pressure
Increase social connections
Increase sense of purpose
Improve brain health
Increase physical activity
Develop a greater sense of purpose
Giving Back: Ideas for Every Personality and Ability
There are opportunities for you to give back in meaningful ways that are doable for you, regardless of your interests and abilities. Try asking yourself whom you want to help, what tasks you might enjoy, and where you want to be when you’re helping. Here are some examples.
