As colder days and darker evenings slowly creep in, you may be feeling the “winter blues.” It’s the time of the year when things move more slowly, routines become disrupted, and social activities decrease.

Just as the seasons change, our bodies have different needs and nutrients. When it comes to hormone health, women’s bodies go through a wide range of shifts throughout each phase of their cycle (menstruation, follicular phase, ovulation, and luteal phase). Viewing the phases of menstruation through the lens of seasons, menstruation is the inner winter–a season of rest, rejuvenation, introspection, and self-care. Prioritizing certain foods, activities, and rituals during specific seasons and times can be really beneficial to not only our hormones but also our overall health.

Ways to Prioritize Hormone Health During Winter

Circadian Rhythm

If there is a season that allows more time for sleep, it’s winter. One way to support your sleep is to focus on your sleep-wake cycle, or your circadian rhythm. Circadian rhythms are 24-hour cycles that regulate biological processes.

Many hormones, especially cortisol and melatonin, follow circadian patterns. Cortisol is at its highest in the morning, allowing the body to wake up, and as the day goes on, cortisol slowly starts to decrease, and melatonin starts to rise. These hormones work together to create synchronicity between being active and alert (cortisol) while allowing our bodies to relax and wind down (melatonin). Disruptions to these patterns, such as eating too late, exposure to blue light at night, inconsistent sleep, or an irregular schedule, can also affect metabolism, our body’s natural stress response, and overall health. Chronic circadian misalignment has been linked to sleep disorders, metabolic disorders, mental health disorders, and diseases such as diabetes, obesity, and cardiovascular diseases.

Sleep Rituals

Our morning routines and nightly rituals really do set your body up for success. Having healthy habits throughout the day can play a role in how well you sleep at night.

Ways to support circadian rhythm and sleep rituals:

Light: Being exposed to natural light early in the day helps signal to the body to release more cortisol, leading to feeling more awake and alert. This also works in the inverse: reducing your exposure to blue light from screens allows for the production of melatonin.
Temperature: Having a cooler environment at night is linked to having higher quality sleep and supporting circadian rhythm because our core body temperature also works in a cyclical manner.
Meal Timing: Eating late at night means your body is spending more energy digesting instead of using sleep as a way to reset and relax.
Irregular schedules: Because our bodies thrive on these rhythms, having an irregular sleep cycle can greatly affect our overall circadian rhythm.
Movement: Engaging in movement early in the day–whether it be a walk, a light weight session, or stretching--helps wake the body up. Exercising late in the day can impact sleep by disrupting melatonin production.

**Warming foods and hormone health**
For hormone health and fertility, Traditional Chinese Medicine (TCM) prioritizes warming foods for powerful reproductive support. TCM associates a “cold womb” with potential underlying causes of menstrual irregularities, painful periods, and infertility. Warming foods are known to improve circulation, strengthen digestion, and counteract stagnation associated with irregular cycles, PMS, and menopausal symptoms. Who doesn’t love warm and comforting foods during the wintertime?!
Examples of warming foods:
Soups and stews
Try my Warming Spaghetti Squash Bowl, Lemon Chicken Soup, and my Ultimate Chili recipes!
Bone broth
Check out my Bone Broth Hot Chocolate recipe!
Warming spices such as cinnamon, ginger, turmeric, cardamom, and cumin
Whole grains like oats, rice, and quinoa
Healthy fats like ghee, olive oil, sesame oil, avocado oil

Vitamin D

Vitamin D provides many different benefits to the body, one of which is combating SAD, or Seasonal Depression Disorder. Global regions with intense winter climates can be more susceptible to SAD, which is characterized by feelings of sadness, loss of interest, and overall feelings of depression. The sunshine vitamin can support brain function and mental health, and since winter can keep us cooped up inside, vitamin D supplementation may be necessary.

When it comes to hormone health, vitamin D helps regulate many hormones, especially sex hormones like estrogen, progesterone, and testosterone. These hormones are essential for fertility and overall reproductive health, energy levels, and mood stability. Not having enough vitamin D can not only increase the chances of SAD, but it can also trigger symptoms of hormonal imbalances such as mood swings, irritability, fatigue, irregular menstrual cycles, and sleep disturbances.

Importance of staying active
- Although it can be difficult at times, it is crucial to stay active during the colder months for both your mental and physical health. Having an exercise routine will help ward off SAD and relieve stress and anxiety. In fact, the Cleveland Clinic notes that depression symptoms can improve just after 4 weeks of engaging in regular exercise.

Living more in tune with nature allows us to be a part of its rhythm and embrace each season. Instead of fighting the seasons as they come and go, it’s about finding ways to welcome them and look for more ways to support our bodies. Prioritizing hormone health during winter in turn supports overall health!