Nutrition- Beat the Winter Blues: Using Food as Medicine

Connect & Grow Magazine: Issue 22 July 2025

As winter sets in, many of us feel the subtle—or not-so-subtle—shift in mood, energy, and wellbeing. The days grow shorter, the air cooler, and motivation often wanes. For women, especially those navigating hormonal transitions, these seasonal changes can amplify feelings of fatigue, irritability, cravings, or even low-grade depression.

The good news? The kitchen can become your winter wellness apothecary. With the right ingredients, food can lift your spirits, nourish your nervous system, and support your immune and hormonal health through the colder months.

Understanding the Winter Blues

The "winter blues" refers to a form of seasonal low mood triggered by reduced sunlight, increased indoor time, and changes in routine. It’s estimated that up to 1 in 3 people feel the effects, including:

• Lower serotonin (the feel-good brain chemical)

• Imbalanced blood sugar and carb cravings

• Increased inflammation and sluggish digestion

• Disrupted sleep-wake cycles due to melatonin and cortisol shifts

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Women aged 40+—many experiencing perimenopause or menopause—can feel this more keenly due to declining oestrogen, which affects both mood and metabolism.

Food as Mood Medicine

Food isn’t just fuel; it’s information. Every bite communicates with your hormones, gut microbes, and brain. Here's how to eat with intention this winter:

1. Support Your Gut Microbiome

Over 90% of serotonin is made in the gut. Feeding your beneficial bacteria with fibre-rich vegetables, legumes, and fermented foods supports mood resilience. Aim for variety, colour, and plants in every meal.

2. Embrace Anti-inflammatory Foods

Omega-3-rich seeds (like flax, chia, and hemp), turmeric, leafy greens, berries, and cruciferous vegetables all help reduce inflammation—an underlying contributor to low mood, joint pain, and fatigue.

3. Balance Blood Sugar Naturally

Frequent carb cravings in winter can be your body’s cry for comfort—but they often lead to a rollercoaster of energy dips and mood swings. Focus on complex carbohydrates from wholegrains, legumes, sweet potato, and winter veggies. Pair them with protein (like tofu, tempeh, or legumes) and healthy fats to feel satisfied and grounded.

4. Eat Warming, Nourishing Meals

Soups, stews, and baked meals with warming spices like cinnamon, ginger, cumin, and garlic not only feel comforting but improve circulation and digestion—helping beat the winter sluggishness.

Recipe 1: Spiced Lentil & Pumpkin Stew

(Comforting, grounding, and packed with fibre and phytoestrogens)

Why it helpsLentils are high in plant-based protein and fibre, helping to balance blood sugar and hormones. Pumpkin is rich in beta-carotene, supporting immune and skin health. Turmeric and ginger offer anti-inflammatory benefits and warm the digestion.

Ingredients

• 1 small onion, chopped

• 2 garlic cloves, minced

• 1 tsp grated ginger

• 1 tsp turmeric

• ½ tsp cumin

• 1 cup red lentils, rinsed

• 2 cups pumpkin, cubed

• 1 carrot, diced

• 4 cups vegetable broth

• Juice of ½ lemon

• Fresh parsley to serve

• Sea salt & pepper to taste

Method

1. In a large pot, sauté onion, garlic, and ginger in a splash of broth for 3 minutes.

2. Add turmeric, cumin, and stir for 30 seconds.

3. Add lentils, pumpkin, carrot, and broth. Simmer for 20–25 minutes, until soft.

4. Stir in lemon juice, adjust seasoning, and serve with fresh parsley.

   
   
   
   

Recipe 2: Apple & Almond Crumble Bars

(A naturally sweet treat for mood support and gut health)

Why it helpsApples provide gut-friendly fibre and natural sweetness. Almonds support stable blood sugar and contain magnesium, known for calming the nervous system. Cinnamon helps regulate glucose and brings a warming, nostalgic flavour.

Ingredients

• 2 medium apples, chopped

• 1 tsp cinnamon

• 1 cup rolled oats

• ¾ cup almond meal

• 2 tbsp ground flaxseed

• ¼ cup maple syrup

• ¼ cup almond butter

• Pinch of sea salt

Method

1. Preheat oven to 180°C. Line a small slice tin with baking paper.

2. Stew apples gently with cinnamon and a splash of water until soft.

3. In a bowl, mix oats, almond meal, flaxseed, salt, maple syrup, and almond butter to form a crumbly dough.

4. Press ⅔ of mixture into base of tin. Top with stewed apples.

5. Crumble remaining dough on top.

6. Bake for 20–25 minutes until golden. Cool and slice into bars.

Final Thoughts

When winter comes, don’t underestimate the power of your plate. With mindful choices, warming recipes, and a little help from nature’s medicine cabinet, you can support your body, lift your mood, and stay vibrant throughout the colder months.

Kathy Ashton

Registered Clinical/Medicinal Nutritionist

T:   0413 604 712

E: admin@flourishln.com.au

(C) 2025 Break Free Consultancy

Disclaimer: all information is accurate at the time of publication and is subject to change. Always seek input from a professional