Hi friends and neighbors,
The snow hasn't flown yet, but you can feel winter coming. The mornings are crisp, the leaves are down, and since the time change it's already getting dark by the time a lot of us leave work. Here in Fargo, the shortest days of December give us well under nine hours of daylight, and once the cold sets in, many of us stay inside for months. If you've been feeling a little flat, more tired than usual, or reaching for comfort carbs more often, you're not imagining it, and you're definitely not alone.
I see this in my practice every year (and honestly, I feel it too). Let's talk about what's going on and some gentle ways to support your mood and energy.
Winter Blues vs. Seasonal Affective Disorder
Lots of people get the "winter blues": lower energy, wanting to sleep more, craving sweets and starches, and generally feeling more "meh" from about November to March. For some, it goes further. Seasonal affective disorder (SAD) is a recognized form of depression that follows a seasonal pattern. It can bring persistent sadness, losing interest in things you usually enjoy, trouble concentrating, pulling away from people, and feeling hopeless.
Researchers think shorter days throw off our internal clock and change how we handle serotonin and melatonin, which help regulate mood and sleep. This far north, we feel that shift strongly.
Let the Light In
Light is one of the most powerful signals your body gets, and it's the thing we're shortest on in a North Dakota winter.
- Get outside in the morning when you can. Even 10 to 20 minutes during daylight hours, like a walk around the block, raking the last of the leaves, or walking the dog, counts. Winter daylight outdoors is still much brighter than indoor lighting, even on a cloudy day.
- Open the blinds and sit near a window while you have breakfast or work.
- Ask about light therapy. A light box made for SAD, used in the morning, has good research behind it. Look for one that filters out UV light, and talk with your provider first, especially if you have an eye condition, bipolar disorder, or take medications that make you sensitive to light.
Vitamin D: The Sunshine Nutrient
At our latitude, the winter sun sits too low in the sky for our skin to make much vitamin D for a good part of the year. Low vitamin D is common here and has been linked to low mood and fatigue, though the research on supplements and mood is still mixed.
I'm not going to give you a number to take, because the right amount really depends on you. The best first step is a simple blood test to see where your levels actually are. From there, your naturopathic doctor can help you decide whether food sources (like salmon, sardines, egg yolks, and fortified foods) or a supplement make sense, and recheck to keep you in a healthy range. More isn't always better with vitamin D.
Red Light, Sauna, and UVB: Warmth and Light for the Dark Months
Many of my patients ask about these three, and each one can have a place in a winter wellness routine when used wisely.
- Red light therapy. Red and near-infrared light (also called photobiomodulation) is being studied for skin health, muscle recovery, joint comfort, and energy at the cellular level, and many people find a session relaxing and restorative on a gray day. The research is still growing, especially for mood. It also isn't the same as a SAD light box, which uses bright white light, so if mood is your main concern, a light box is still the better-studied choice.
- Sauna. Regular sauna use is linked in large Finnish studies to better heart and blood vessel health, and many people notice deeper relaxation, less muscle tension, and better sleep. Early research also suggests that heat sessions may help lift mood. Start with shorter sessions, drink plenty of water, skip alcohol beforehand, and check with your provider first if you're pregnant, have heart disease, or have low or high blood pressure.
- UVB tanning beds. UVB is the part of sunlight that helps your skin make vitamin D, and some people use short, carefully timed UVB sessions during our long winters for that reason. Most standard tanning beds put out mostly UVA, which doesn't make vitamin D, so it matters which kind you use. All UV exposure, including tanning beds, raises the risk of skin aging and skin cancer, so keep sessions brief, never burn, and avoid UV entirely if you have a history of skin cancer, very fair skin, or take medications that make you sun-sensitive. I'd love to check your vitamin D level with you first so we know whether you need it and can recheck how it's working.
As always, more isn't better. Let's figure out together which of these fit your body, your skin, and your health history.
Protect Your Sleep
When it's dark at 5 p.m., our sleep schedules can get thrown off. A few habits help steady your body clock:
- Try to wake up and go to bed at about the same time every day, weekends included.
- Get bright light early in the day and keep evenings dim and screen-light.
- Keep your bedroom cool, dark, and quiet.
- Watch the afternoon coffee and evening alcohol, since both can disrupt deep sleep.
Sleeping a lot more but still waking up tired? Mention it at your next visit.
Keep Moving (Yes, Even When It's Twenty Below)
Movement is one of the best-studied natural mood supports we have. You don't need to train for a marathon. Mall walking at West Acres, a winter yoga class, cross-country skiing or snowshoeing along the river trails on a milder day, or a dance party in your kitchen all count. Moving with a friend adds connection, which is its own medicine. Bundle up in layers if you head outside, and listen to your body.
Nourish Your Mood
Those winter cravings for bread and sweets are real, but steady blood sugar helps keep your energy and mood steady too. Build meals around protein, colorful vegetables, healthy fats, and fiber. Warm soups, stews, and roasted root vegetables are perfect prairie comfort food. Omega-3 rich fish, leafy greens, beans, nuts, and seeds give your brain some of the nutrients it relies on.
When to Reach Out for Help
Self-care helps, but it isn't a replacement for real support. Please reach out to a provider if your low mood lasts more than a couple of weeks, gets in the way of work, relationships, or daily life, or just doesn't feel like "you."
If you're having thoughts of harming yourself, or you feel hopeless, please call or text 988 (the Suicide & Crisis Lifeline) any time, day or night, or call 911. You deserve support, and help is available right now.
At Fargo Naturopathic, Dr. Andrea Hillstad, Dr. Kristen Couture, and I take a whole-person approach. That can include lab testing to check things like vitamin D, thyroid function, iron, and hormones, which can all affect energy and mood. We also look at nutrition, sleep, and digestion, and may suggest herbal or homeopathic support where it's appropriate. We're happy to work alongside your primary care provider or therapist.
This post is for general education and isn't medical advice. Please talk with your healthcare provider before starting any new supplement, light therapy, sauna routine, tanning, or other treatment.
Let's Get Through This Winter Together
Our winters are long, but they also bring cozy evenings and beautiful frosty mornings. If you'd like personalized support this season, I'd love to see you.
Book your visit online through JaneApp or call us at (701) 314-4008. We're at 4133 30th Ave S, Suite 104, in Fargo.
And don't forget to sign up for our newsletter in the footer below for seasonal wellness tips, clinic updates, and a little encouragement in your inbox all winter long.
Stay warm, friends,
Dr. Threasa Andrys, ND Founder, Fargo Naturopathic