The clocks fall back, and suddenly you’re walking out of the office (or closing your laptop) into pitch black. It’s barely 5pm, and your body is asking for a blanket, sweatpants, carbs, and a 9pm bedtime.
There’s real biology behind why the colder, darker months hit so hard. Let’s get into it.
Less Light Throws Off Your Body Clock
Your internal clock runs on light. When mornings get darker and the sun sets earlier, that rhythm drifts. It shows up as low energy, low mood, and the urge to hibernate.
For some people, it goes further. Seasonal affective disorder (SAD) is 2 to 4 times more common in women than men. Its hallmark symptoms include oversleeping, overeating, and strong carb cravings.
Even if you’d never call what you’re feeling depression, you may notice a milder version, often called the winter blues: the afternoon cookie run, the snooze button, the skipped workout.
Why Vitamin D Deficiency Hits Black Women Harder in Winter
This is the part most people never hear. Melanin protects our skin from UV damage, but it also slows how much vitamin D our skin can make from sunlight.
The data is stark. A CDC analysis found that 17.5% of Black Americans were at risk of vitamin D deficiency, compared with 2.1% of white Americans. Deficiency is also more common in women and during winter. Many of us fit every one of those categories.
Low vitamin D is linked to bone health, and researchers are exploring its connections to mood and immunity. The good news: people who got more vitamin D from food or supplements had lower rates of deficiency.
You’re Moving Less, and Your Blood Pressure Notices
In one study of women ages 45 to 64, daily steps dropped by nearly 2,000 in winter. Blood pressure also tends to rise in cold weather, and blood pressure control rates dip during the winter months.
Then the holidays arrive. Research shows the average holiday weight gain is only about a pound, but most people don’t lose it over the rest of the year. The people who gained the least were the ones who stayed active.
How I Handle the Colder Months
The colder months hit me hard. My instinct is to hibernate with a cup of Rishi Lavender Mint tea, a heating pad, and a blanket on my lap. I do make time for that (cozy is self-care, too), but I also make a point of keeping my body moving.
This year, I have some extra motivation: I got a puppy. I’m not an animal person, but she’s growing on me, and our evening walks have become a regular part of my routine. Do I curse the cold every time I have to take her out? Sometimes. But she keeps me getting my steps in, and I’m better for it.
4 Cold Weather Health Tips You Can Control
Get morning light. Spend 10 to 20 minutes outside or by a bright window within an hour of waking. One study found that office workers who got bright light in the morning slept better and had lower stress and depression than those who spent their mornings in dim light.
Ask your doctor to test your vitamin D. Bring it up at your next physical, or call and ask. Don’t guess at supplement doses; get your number first.
Put workouts on your calendar before dark. Treat them like meetings. A lunchtime walk counts.
Front-load your protein at breakfast. Protein keeps you full and steadies your blood sugar, which helps blunt those afternoon carb cravings.
You can’t control the sunset. You can control how you respond to it.
Ready for a Plan That Fits Your Life?
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Be well,
Nic
This post is for education, not medical advice. Talk with your doctor before starting supplements or if you’re experiencing symptoms of depression.