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Thriving Through the Time Change: How to Boost Your Mood, Energy, and Routine During the Darker Months
As the clocks fall back and the days grow shorter, many of us feel the shift — physically, mentally, and emotionally. The darker mornings and early sunsets can disrupt our sleep, appetite, and motivation. It’s no wonder that this time of year can bring on sluggishness, mood dips, and even symptoms of seasonal affective disorder.
But here’s the good news: with a little awareness and intention, you can support your body and mind naturally through this transition. Here’s how to boost your mood, stay energized, and keep your routine — even when the sun seems to vanish too soon.
As the clocks fall back and the days grow shorter, many of us feel the shift — physically, mentally, and emotionally. The darker mornings and early sunsets can disrupt our sleep, appetite, and motivation. It’s no wonder that this time of year can bring on sluggishness, mood dips, and even symptoms of seasonal affective disorder.
But here’s the good news: with a little awareness and intention, you can support your body and mind naturally through this transition. Here’s how to boost your mood, stay energized, and keep your routine — even when the sun seems to vanish too soon.
1. Honour Your Body’s Natural Rhythm
The time change can throw off your circadian rhythm — your body’s internal clock. To help it readjust:
Stick to consistent sleep and wake times. Even on weekends. Routine helps your hormones (especially melatonin and cortisol) rebalance.
Get light early in the day. Step outside within 30–60 minutes of waking. Morning light exposure signals your brain to wake up, boosts serotonin, and helps regulate melatonin production for better sleep at night.
Dim lights at night. Reduce screens and bright lighting at least an hour before bed. Try amber light or candles for a cozy evening wind-down.
2. Move — Even When You Don’t Feel Like It
Shorter days often mean less activity, which can feed into low energy and mood dips. Movement is one of the most powerful natural antidepressants.
Aim for 20–30 minutes of movement daily. It doesn’t have to be intense — walking, stretching, dancing in your kitchen, or gentle yoga all count.
Get outdoors when possible. Even on cloudy days, natural light exposure boosts mood-regulating neurotransmitters like serotonin and dopamine.
Try rhythmic movement. Walking, cycling, and swimming have a meditative quality that helps calm the nervous system.
3. Nourish Your Energy and Mood with Food
Your diet can deeply influence how you feel during the darker months. Focus on foods that stabilize blood sugar, support brain chemistry, and nourish your nervous system.
Key nutrients and foods to include:
Omega-3 fats: Found in salmon, sardines, chia, flax, and walnuts — essential for mood and brain health.
Vitamin D: Often low in winter; consider a supplement and include D-rich foods like fortified plant milks, eggs, and mushrooms exposed to sunlight.
Complex carbs: Sweet potatoes, oats, quinoa, and lentils help support serotonin production and keep energy steady.
Magnesium-rich foods: Leafy greens, pumpkin seeds, almonds, and avocado help calm the nervous system and improve sleep.
B vitamins: Found in whole grains, legumes, eggs, and nutritional yeast — vital for energy and stress resilience.
Dark chocolate (in moderation): Contains magnesium and mood-boosting compounds that increase serotonin.
Limit: excess caffeine, refined sugar, and alcohol — they can worsen fatigue, mood swings, and sleep disruption.
4. Support Your Mental Health Holistically
Try light therapy. A full-spectrum lightbox used for 20–30 minutes in the morning can help offset lack of sunlight and improve mood and energy.
Practice mindfulness and gratitude. Journaling, meditation, or simply noticing something beautiful each day keeps your mindset grounded and positive.
Stay connected. Isolation can intensify the winter blues. Plan coffee dates, phone calls, or group classes to keep social energy flowing.
Nurture warmth and comfort. Think cozy blankets, warm herbal teas (like chamomile or lemon balm), and nourishing soups. Create a home environment that feels like a sanctuary.
5. Embrace the Season: Fun Winter Activities to Lift Your Spirits
Winter doesn’t have to be a season of hibernation — it can be full of play, creativity, and connection. Engaging in activities you enjoy helps release endorphins, reduce stress, and add meaning to the shorter days.
Outdoor ideas:
Go for brisk winter walks or hikes — bundle up and enjoy the crisp air and quiet beauty of nature.
Try ice skating, snowshoeing, or cross-country skiing — great low-impact workouts that boost circulation and mood.
Host a bonfire night or outdoor hot cocoa gathering with friends.
Visit a local holiday market or tree lighting event to soak up festive energy.
Take morning walks to catch daylight — even 15 minutes can make a difference.
Try forest bathing (mindful time in nature) to calm your mind and reconnect with the season’s stillness.
Indoor ideas:
Cook or bake nourishing seasonal recipes — soups, stews, roasted veggies, herbal teas, or homemade granola.
Try a new creative hobby: painting, journaling, pottery, knitting, or photography.
Host a cozy night in with candles, board games, and good company.
Join a movement class — yoga, dance, or Pilates can keep your body active and endorphins flowing.
Plan themed movie nights or winter book clubs to make evenings feel special.
Declutter and reset your home — freshening up your space can be surprisingly energizing.
6. Create Winter-Friendly Routines
Set intentions, not expectations. Instead of pushing yourself, create gentle structure: morning sunlight, nourishing meals, movement, rest.
Embrace seasonal rhythms. Winter invites slowing down, introspection, and grounding. Let yourself rest more — it’s nature’s design.
Plan small joys. Winter walks, candlelit dinners, creative hobbies, or cooking nourishing seasonal meals can all spark comfort and pleasure.
Final Thoughts
Winter doesn’t have to feel heavy. With mindful nutrition, daily light, movement, and nurturing routines, you can thrive — not just survive — the darker months. Think of this season as an invitation to slow down, replenish, and reconnect with yourself.
Your body and mind are incredibly adaptable — give them what they need, and they’ll support you beautifully through every season.
How to Reduce Stress and Anxiety and Improve Your Sleep Naturally: A Holistic Approach
In today's fast-paced world, stress and anxiety can feel like constant companions, often impacting sleep and overall well-being. While occasional stress is a natural part of life, chronic stress and anxiety can lead to long-term health issues if left unchecked. Fortunately, there are holistic, natural ways to calm the mind, reduce stress, and improve sleep quality. Here’s how you can nourish your body, mind, and spirit to foster inner peace and achieve restful sleep.
In today's fast-paced world, stress and anxiety can feel like constant companions, often impacting sleep and overall well-being. While occasional stress is a natural part of life, chronic stress and anxiety can lead to long-term health issues if left unchecked. Fortunately, there are holistic, natural ways to calm the mind, reduce stress, and improve sleep quality. Here’s how you can nourish your body, mind, and spirit to foster inner peace and achieve restful sleep.
1. Nourish Your Body with Stress-Relieving Foods
The food you eat directly impacts your mood and how well you manage stress. Focus on whole, nutrient-dense foods that can help balance hormones, stabilize blood sugar levels, and support the nervous system.
Magnesium-rich foods: Magnesium is known as nature’s relaxant and helps calm the nervous system. Foods like dark leafy greens, pumpkin seeds, almonds, and avocados are excellent sources.
Omega-3 fatty acids: Found in fatty fish like salmon, walnuts, and flaxseeds, omega-3s help reduce inflammation and support brain health, aiding in the reduction of anxiety.
Herbal teas: Chamomile, lemon balm, and lavender teas have calming properties that help lower stress levels and improve sleep quality
Complex carbohydrates: Whole grains like quinoa, oats, and brown rice boost serotonin levels, a neurotransmitter that promotes feelings of well-being and relaxation
Probiotics: Your gut is known as the "second brain," and maintaining a healthy gut flora can help reduce stress and anxiety. Include fermented foods like yogurt, kimchi, and sauerkraut to support gut health.
2. Use Herbs and Supplements to Calm the Mind
Certain herbs and supplements are well-known for their adaptogenic properties, meaning they help the body adapt to stress and promote balance.
Ashwagandha: A powerful adaptogen that helps reduce cortisol levels (the body’s primary stress hormone) and calms anxiety.
Rhodiola Rosea: Known for boosting energy and mental clarity while reducing the physical and emotional effects of stress.
Passionflower: A natural sedative that can help calm anxiety and improve sleep quality.
L-Theanine: Found in green tea, this amino acid promotes relaxation without causing drowsiness, making it ideal for managing anxiety during the day.
Magnesium supplements: If you struggle to get enough magnesium from food, a supplement can help promote relaxation and muscle relaxation, which is beneficial before bedtime.
3. Cultivate a Daily Mindfulness or Meditation Practice
Meditation and mindfulness are powerful tools for reducing stress and anxiety. By training your mind to stay present, you reduce the tendency to dwell on future worries or past regrets, which can contribute to anxiety.
Mindfulness meditation: Focus on your breath and let go of thoughts that arise, gently bringing your attention back to your breathing. This practice helps reduce cortisol levels and promotes calm.
Progressive muscle relaxation: Start by tensing and then relaxing each muscle group in the body. This technique not only eases physical tension but also helps you recognize where you’re holding stress in your body.
Gratitude journaling: Writing down three things you’re grateful for each day can help shift your focus from stress and anxiety to positive aspects of your life, improving mental outlook and reducing anxious thoughts.
Try Float Therapy: Sensory Deprivation or R.E.S.T (Restricted Environmental Stimulation Technique) is the practice of floating in body temperature water loaded with Epsom salts. The dark, calm and relaxing environment of the float tank has been proven to reduce cortisol/stress levels, improve sleep and promote overall wellness. Check out GoFloat Studios in Burlington! They offer a 6 week stress management class that is worth checking out!
4. Prioritize Sleep Hygiene
Your sleep environment and bedtime routine play a significant role in how well you rest. By creating an optimal environment for sleep, you can fall asleep faster and enjoy more restorative rest.
Create a sleep-friendly environment: Keep your bedroom cool, dark, and quiet. Eliminate electronic devices at least an hour before bed, as blue light can interfere with the production of melatonin, the sleep hormone.
Stick to a consistent sleep schedule: Going to bed and waking up at the same time every day helps regulate your circadian rhythm, which improves sleep quality.
Incorporate a calming bedtime routine: Engage in relaxing activities like reading, gentle yoga, or taking a warm bath to signal to your body that it’s time to wind down.
Avoid stimulants before bed: Caffeine, sugar, and even alcohol can interfere with your ability to fall asleep. Try to avoid them in the late afternoon and evening.
5. Move Your Body to Release Tension
Exercise is one of the best ways to reduce stress, boost your mood, and improve sleep. Regular movement helps release endorphins—chemicals in the brain that act as natural painkillers and mood elevators.
Yoga: This practice combines physical movement with mindfulness, which helps calm the mind while improving flexibility and reducing muscle tension.
Walking in nature: Spending time outdoors in nature has been shown to lower stress levels and improve overall well-being. A simple walk in the park or forest can work wonders for reducing anxiety.
Breathing exercises: Practice deep breathing or pranayama to calm the nervous system and reduce stress. Slow, diaphragmatic breathing lowers heart rate and blood pressure, promoting a sense of peace.
6. Cultivate Connection and Social Support
Human beings are social creatures, and isolation can exacerbate feelings of stress and anxiety. Building strong connections with friends, family, or a support group can provide comfort and help you manage stress more effectively.
Reach out to loved ones: Simply talking through your feelings with a trusted friend or family member can provide emotional relief and help you gain perspective on what’s troubling you.
Engage in activities that bring you joy: Whether it’s a hobby, volunteering, or spending time with loved ones, doing what makes you happy can alleviate stress and reduce anxiety.
7. Practice Self-Compassion
It’s easy to be hard on yourself, especially when life feels overwhelming. Practicing self-compassion involves treating yourself with kindness, understanding, and patience, just as you would a friend in need.
Acknowledge your feelings: Instead of pushing away stress or anxiety, acknowledge it without judgment. This simple act can reduce the power these emotions hold over you.
Create time for self-care: Whether it’s taking a day off to rest, reading a book, or pampering yourself with a home spa day, self-care is essential for managing stress and improving your mental health.
Final Thoughts
Managing stress and anxiety while improving sleep isn’t just about quick fixes but about cultivating long-term habits that promote balance and well-being. Through mindful eating, movement, relaxation techniques, and lifestyle adjustments, you can regain control over your stress and enjoy better sleep and peace of mind. By embracing a holistic approach, you’ll not only reduce stress but also build resilience to handle life’s inevitable ups and downs with greater ease. Take small steps daily, and remember to be patient with yourself as you explore what works best for your unique needs.
If you’re looking for more guidance on how to improve your nutrition and lifestyle to help manage stress and improve sleep, book your free 20 minute nutrition consult today!
Harnessing the Power of Fibre: A Holistic Approach to Optimal Health
In the realm of nutrition, few elements hold as much importance as fibre. Often overlooked, fibre plays a crucial role in maintaining overall health and well-being. From supporting digestive function to promoting heart health, the benefits of fibre are abundant and diverse. In this blog post, we'll delve into the significance of fibre in our diets and explore practical ways to incorporate more fibre-rich foods into your daily routine.
In the realm of nutrition, few elements hold as much importance as fibre. Often overlooked, fibre plays a crucial role in maintaining overall health and well-being. From supporting digestive function to promoting heart health, the benefits of fibre are abundant and diverse. In this blog post, we'll delve into the significance of fibre in our diets and explore practical ways to incorporate more fibre-rich foods into your daily routine.
Understanding Fibre:
Fibre is a type of carbohydrate found in plant-based foods that the body cannot digest. It comes in two main forms: soluble and insoluble. Soluble fibre dissolves in water and forms a gel-like substance in the digestive tract, helping to regulate blood sugar levels and lower cholesterol. Insoluble fibre, on the other hand, adds bulk to stool and promotes regular bowel movements, thus preventing constipation and maintaining gut health.
the health benefits of fibre:
1. Promotes Digestive Health: Fibre adds bulk to stool, preventing constipation and promoting regular bowel movements. It also nourishes the beneficial bacteria in the gut, supporting a healthy microbiome.
2. Manages Blood Sugar Levels: Soluble fibre slows down the absorption of sugar, helping to stabilize blood glucose levels and reduce the risk of type 2 diabetes.
3. Supports Heart Health: High-fibre diets have been linked to a lower risk of heart disease by reducing cholesterol levels and improving heart health markers.
4. Aids Weight Management: Fibre-rich foods are typically low in calories but high in volume, helping you feel full and satisfied, which can aid in weight management and prevent overeating.
5. May Reduce the Risk of Certain Cancers: Some studies suggest that fibre-rich diets may lower the risk of colorectal cancer and other types of cancer, although more research is needed in this area.
How to Get More Fibre in Your Diet:
1. Load Up on Fruits and Vegetables: Aim to fill half your plate with vegetables at every meal and incorporate 2-3 servings of fruit each day. These nutrient-dense foods are rich in fibre, vitamins, and minerals essential for overall health.
2. Choose Whole Grains: Go for whole grains such as quinoa, brown rice, oats, and whole wheat bread and pasta over refined grains. These foods retain their natural fibre content and provide sustained energy.
3. Snack on Nuts and Seeds: Incorporate nuts and seeds like almonds, walnuts, chia seeds, and flaxseeds into your snacks and meals for an extra boost of fibre and healthy fats.
4. Legumes and Beans: Beans, lentils, and chickpeas are excellent sources of fibre, protein, and complex carbohydrates. Add them to soups, salads, and stews for a hearty and nutritious meal.
5. Be Mindful of Portion Sizes: While fibre is essential for good health, it's essential to increase your intake gradually and drink plenty of water to prevent digestive discomfort.
Incorporating fibre-rich foods into your diet doesn't have to be complicated. By making simple swaps and focusing on whole, plant-based foods, you can harness the power of fibre to support your overall health and well-being. Remember, small changes can lead to significant results when it comes to nourishing your body from the inside out.