Beat the Winter Blues: Menopause, Seasonal Depression, and Your Mental Health

Deeper mood changes during perimenopause or menopause become even more challenging when winter arrives. The combination of shorter days and colder weather can significantly compound menopause-related mood changes, creating a perfect storm for seasonal depression. Understanding this connection and implementing targeted strategies can help you navigate this challenging time with greater resilience. 

The Science Behind Winter and Menopause Mood Changes 

While menopause doesn’t universally cause mental health issues, certain groups are more vulnerable to mood changes during this transition (Badawy et al., 2024). When seasonal factors enter the equation, these vulnerabilities amplify creating unique challenges: 

• Disrupted circadian rhythms: Declining estrogen affects your internal clock, increasing sensitivity to reduced daylight 

• Compounded vitamin D deficiency: Lower estrogen impacts vitamin D absorption just as winter reduces sunlight exposure 

• Enhanced stress response: Hormonal fluctuations heighten stress and anxiety responses during darker months 

• Sleep disruption: Night sweats and hormonal changes combined with seasonal light changes create poor sleep and low mood cycles 

The Vitamin D Connection 

Seasonal Affective Disorder is associated with insufficient sunlight exposure and vitamin D deficiency, with research showing that vitamin D supplementation can improve mood symptoms (Jahan-Mihan et al., 2024). During menopause, this becomes critical as hormonal changes affect how efficiently your body processes vitamin D. 

Practical strategies: 

• Consult your healthcare provider about testing and appropriate supplementation 

• Aim for safe sun exposure during peak UV hours when possible 

• Include vitamin D-rich foods like fatty fish, fortified dairy, and egg yolks 

Light Therapy: Bringing Sunshine Indoors 

Light therapy effectiveness is approximately the same as antidepressant medications for both seasonal and non-seasonal depression, with bright light therapy showing significant improvement in mood symptoms (Schwartz, 2022; Pjrek et al., 2020). 

For menopausal women, light therapy offers particular benefits by helping regulate disrupted circadian rhythms, stabilising mood through effects on the prefrontal cortex, and resetting disrupted sleep patterns. 

Winter Exercise and Nutrition Strategies 

Movement as Medicine 

Physical activity and exercise interventions show evidence of improving physical and psychological symptoms in menopausal women, with exercise causing cellular changes that increase energy levels and boost mood-lifting endorphins (Money et al., 2024). 

Winter-friendly exercise strategies: 

• Resistance training: The gold standard for improving muscle health and strength in menopause, helping with mood regulation 

• Yoga and HIIT: Research shows HIIT can help menopausal women lose fat and improve body composition while boosting mood 

• Outdoor activities: When weather permits, walking provides both exercise and natural light exposure 

Focus on activities you can maintain consistently. Start with 10-15 minutes daily, combine indoor and outdoor activities, and schedule exercise earlier in the day to maximise energy. 

Eating for Emotional Resilience 

Nutrition during menopause can significantly improve mood and hormonal balance through targeted dietary choices that optimise hormonal balance and enhance overall wellbeing. 

Key nutritional strategies: 

• B vitamins: B vitamins, particularly B3 and B12, play key roles in producing neurotransmitters and supporting nervous system function (Jahan-Mihan et al., 2024) 

• Omega-3 fatty acids: Support brain health and reduce inflammation 

• Protein: Maintains stable blood sugar and supports neurotransmitter production 

Winter mood-supporting foods: 

• Fatty fish (salmon, sardines) for omega-3s and vitamin D 

• Dark leafy greens for folate and magnesium 

• Nuts and seeds for healthy fats and B vitamins 

Strategic timing: 

• Eat regular meals to maintain stable blood sugar 

• Include protein with each meal for mood stability 

• Limit caffeine later in the day to protect sleep quality 

Conclusion 

The intersection of menopause and seasonal depression doesn’t have to derail your winter wellbeing. Success lies in combining evidence-based approaches: maintaining adequate vitamin D levels, utilising light therapy, establishing consistent winter exercise routines, and nourishing your body with mood-supporting nutrients. With proper support and strategic interventions, you can not only survive but thrive during the darker months of your menopausal journey. 

How Emsee Can Help 

Managing menopause symptoms holistically requires personalised, expert guidance that addresses your unique hormonal and emotional needs. 

Book a free first consultation with one of our experienced doctors, naturopaths or nutritionists today by calling 1300 412 422 or fill out our online contact form. 

Alternatively, answer a few questions about your health and lifestyle to get a free assessment report on your situation and discover if Emsee is the perfect match for you.

References 

1. Badawy, Y., Spector, A., Li, Z., & Desai, R. (2024). The risk of depression in the menopausal stages: A systematic review and meta-analysis. Journal of Affective Disorders, 357, 126-133.  

2. Jahan-Mihan, A., Stevens, P., Medero-Alfonso, S., Brace, G., Overby, L. K., Berg, K., & Labyak, C. (2024). The role of water-soluble vitamins and vitamin D in prevention and treatment of depression and seasonal affective disorder in adults. Nutrients, 16(12), 1902.  

3. Schwartz, R. S. (2022). Light therapy: Not just for seasonal depression? Harvard Health Publishing.  

4. Pjrek, E., Friedrich, M. E., Cambioli, L., Dold, M., Jäger, F., Komorowski, A., Lanzenberger, R., Kasper, S., & Winkler, D. (2020). The efficacy of light therapy in the treatment of seasonal affective disorder: A meta-analysis of randomized controlled trials. Psychotherapy and Psychosomatics, 89(1), 17-24.  

5. Money, A., MacKenzie, A., Norman, G., Eost-Telling, C., Harris, D., McDermott, J., & Todd, C. (2024). The impact of physical activity and exercise interventions on symptoms for women experiencing menopause: Overview of reviews. BMC Women’s Health, 24, 399.

6. Erdélyi, A., Pálfi, E., Tűű, L., Nas, K., Szűcs, Z., Jakab, A., & Várbíró, S. (2024). The importance of nutrition in menopause and perimenopause—A review. Nutrients, 16(1), 27.  

This article is intended for informational purposes only and does not replace professional medical advice. Please consult with a healthcare provider for any specific symptoms or issues you might be experiencing.