Nurturing Your Mood and Wellbeing This Winter
While winter can bring uplifting festive sparkle, togetherness and reflection, it can also feel heavy for many of us. The shorter days, darker skies, colder weather and pressures of the festive season can leave us feeling anxious, low in mood, or burnt out.
If you find this time of year challenging, you’re certainly not alone. Whether it’s due to the emotional load of Christmas, missing loved ones, financial worries, or just feeling more tired and flat during the darker months, winter can test even the most balanced among us. The good news is there’s a lot you can do to gently support your mood, energy and emotional resilience through this season.
Let’s explore some simple, nurturing nutrition and lifestyle tips to help you feel a little lighter and more grounded as we move through winter.
The Food and Mood Connection
What we eat can profoundly influence how we feel, both day to day and over time. Our brains are made up of fat, protein, carbohydrates and water, so nourishing it with these essential (macro) nutrients is key to supporting good mental health.
A well-fed brain produces and balances key mood-supporting chemicals, such as:
Serotonin – our feel-good, mood-stabilising neurotransmitter
GABA – calming and soothing for the nervous system
Dopamine – helps with motivation, pleasure and focus
Melatonin – supports deep, restful sleep
When we regularly eat balanced, nutrient-dense meals, we help these brain chemicals do their jobs properly, supporting steadier moods, calmer energy, and more restorative sleep.
Balancing Blood Sugar to Calm the Mind
Ever noticed how you can feel more anxious or irritable when you’re hungry? That’s your blood sugar talking.
When we rely on refined carbohydrates or sugary foods, our blood sugar spikes, and then quickly crashes. These crashes can trigger cortisol, our main stress hormone, leading to jitteriness, brain fog, mood swings and fatigue.
To keep your energy and mood steady, try to build each meal around protein, healthy fats and slow-release carbohydrates. This combination helps maintain stable blood sugar levels, giving your brain the fuel it needs to stay calm and focused.
Think:
A warming bowl of porridge with protein powder mixed in, topped with nuts, seeds and berries
Soup or stew with lentils, beans or chicken, plus a drizzle of olive oil
Oatcakes or veggie sticks with hummus for a sustaining snack
Nourishing Foods for a Happier Brain
Healthy Fats
Your brain loves good fats. Omega-3s, in particular, help keep brain cells flexible and communication between them smooth, which is vital for managing mood and anxiety.
Try: salmon, sardines, mackerel, avocado, olive oil, nuts and seeds, ground flax or chia, eggs, and butter or coconut milk in cooking.
Protein
Protein provides amino acids, the raw materials your brain uses to make mood chemicals. Without enough protein, your brain can’t produce serotonin, dopamine or GABA effectively.
Try: fish, eggs, chicken, turkey, lamb, beef, tofu, lentils, beans, quinoa and nuts. Turkey, often enjoyed this time of year, is rich in tryptophan, a precursor to serotonin.
Smart Carbs
Not all carbohydrates are equal. Choose complex, slower-digesting options that release energy gradually and support balanced blood sugar.
Try: oats, quinoa, sweet potatoes, beans, lentils, brown rice, rye or sourdough bread, and plenty of colourful vegetables.
Lifestyle Habits for Winter Resilience
Nourishing your mind and body goes far beyond what’s on your plate. These small daily habits can make a big difference in helping you stay steady and supported through the darker months.
Seek out daylight every morning. Even 10 - 20 minutes outside shortly after waking can help reset your body clock, boost serotonin and regulate your sleep–wake cycle.
Keep moving. Movement increases serotonin and dopamine, improving mood and motivation. Try walking, yoga, dancing, or gentle strength training, whatever feels good for you.
Embrace nature. A stroll in the park or along the coast can lift your mood, lower cortisol and bring calm to a busy mind.
Mind your alcohol intake. While festive drinks can be enjoyable, too much alcohol can worsen low mood and disrupt sleep. Try alternating with alcohol-free options or keeping some evenings clear.
Stay hydrated. Even mild dehydration can cause headaches, poor focus and fatigue. Sip water, herbal teas or warm lemon water throughout the day.
Support your vitamin D. Low levels are linked to low mood and fatigue. If you haven’t tested your levels recently, consider checking in with your GP or nutritional therapist about supplementation.
Reach out and connect. If you’re finding this season tough, talk about it. A chat with a friend, family member, or counsellor can make a world of difference. Journalling your thoughts can also help you process and release what you’re carrying. You are not alone.
Gentle Reminders for the Season
You don’t have to do everything perfectly. Some days you’ll eat well, get outside, and feel balanced; other days you might just rest, and that’s okay.
The aim isn’t perfection but nourishment, steadiness, and kindness — towards your body, your mind, and yourself. Small daily acts of care can add up to big changes in how you feel.
So as winter unfolds, may you give yourself permission to pause, nourish, and rest. Your wellbeing is worth prioritising, this season and every season.
A Final Note from Junius
At Junius, we believe in supporting your health through every season, not only with nutrient-rich juices and whole-food nourishment, but with simple, holistic habits that help you feel your best from the inside out. Here’s to a winter of warmth, calm and gentle self-care.
