Beating the Winter Blues During Menopause by Dr Kari Nightingale

Personally, I never relish the thought of winter and its shorter, darker days. For many women, the season brings a noticeable dip in mood, motivation, and energy. The “winter blues,” or seasonal affective disorder (SAD) in more severe cases, affect millions each year. For women navigating menopause, these changes can intensify existing hormonal fluctuations, creating a perfect storm for low mood, fatigue, and irritability.

If your menopausal symptoms seem worse in winter, you’re not imagining it. The combination of declining oestrogen and reduced sunlight can affect neurotransmitters like serotonin and melatonin, which regulate mood and sleep. Fortunately, there are practical ways to support your wellbeing through the colder months

Getting enough natural light is crucial. Reduced sunlight can lower serotonin levels, contributing to sluggishness. Because oestrogen also influences serotonin metabolism, menopausal women may be more sensitive to light-related mood changes. Try to get 20–30 minutes of natural daylight each morning, even on cloudy days. Light therapy boxes (10,000 lux) can also help ease SAD symptoms—use one for 20–40 minutes daily, ideally in the morning. It’s also worth checking your vitamin D levels, as deficiencies can affect both mood and bone health.

Exercise is another powerful tool. I love this one. Regular physical activity boosts endorphins, supports metabolism, and improves sleep, which are all vital during menopause. Even short sessions make a difference. When it’s too cold to be outdoors, try yoga, resistance training, or online dance workouts. On milder days, take brisk walks in daylight for the double benefit of movement and light exposure. The goal isn’t intensity, but consistency – even just ten minutes most days is more beneficial than one long workout each week.

Nutrition plays an equally important role in maintaining balance. Winter comfort foods can be nourishing rather than indulgent when chosen wisely. Complex carbohydrates such as oats, quinoa, and sweet potatoes help support serotonin production. Include healthy fats from nuts, seeds, avocados, and oily fish to benefit brain and hormone health, and aim for protein-rich meals to stabilise blood sugar. Try sipping herbal teas instead of caffeine for warmth and calm.

Sleep often becomes elusive during menopause, especially when hot flushes, night sweats, or anxiety interfere. Shorter days can also disrupt circadian rhythms. Maintaining a consistent bedtime and wake time helps, as does keeping your bedroom cool and dark, probably around 16 - 18°C is ideal. Avoid screens leading up to bed, since blue light interferes with melatonin production. Gentle relaxation techniques like deep breathing or guided meditation can ease tension. Some women find magnesium supplements or herbal aids like valerian helpful for better rest. More on sleep tips next month.

Winter’s isolation can quietly undermine mood, so social connection is essential. Strong social ties reduce stress and make menopausal symptoms feel more manageable. Stay connected by arranging regular chats or video calls with friends, joining a yoga or walking group, or participating in an online menopause community. Volunteering can also lift mood by triggering dopamine and oxytocin, the body’s “feel-good” hormones.

Supporting your mental wellbeing can make a huge difference. Mindfulness meditation lowers cortisol and promotes calm, even when practiced for just five minutes a day. Gratitude journaling helps shift focus toward the positive, and cognitive reframing (challenging harsh self-talk) can prevent spirals of negativity. If sadness or loss of motivation lasts more than two weeks, it’s worth speaking with a healthcare professional, as you may need additional support for SAD, anxiety, or depression.

Self-care in its simplest form can be transformative. Take a long bath with your favourite oils, treat yourself to a massage, or spend an afternoon entirely for yourself—no chores, no multitasking. Read a novel, take a walk, or enjoy a quiet café moment. Rest isn’t indulgent; it’s necessary for balance. Even small gestures, like new sleepwear or a weighted blanket, can bring comfort. And sometimes the best treat is doing nothing at all. Turn off your phone, sit in stillness, and let yourself simply be.

Creativity is another form of medicine. Painting, writing, photography, knitting, or gardening can all bring joy and release. When you’re absorbed in creative flow, stress melts away and self-esteem naturally rises.

Winter can be challenging for women in midlife, but it also offers an opportunity to slow down, reflect, and nurture yourself. Menopause is a transition into a new chapter that deserves patience and care. By combining light, movement, nourishing food, connection, and mindfulness, you can not only fend off the winter blues but also build resilience for the seasons ahead.

Balance doesn’t mean perfection. It means listening to yourself and giving your body and mind what they need, one day at a time.

Dr Kari Nightingale.
GP and British Menopause Society accredited menopause specialist. Accredited lifestyle medicine doctor.

https://www.menopausecare.co.uk/associate-dr-kari-nightingale