"However, there's one problem with these so-called happy foods: They might give you a fleeting lift, but in the long run, they are all more likely to contribute to mood problems, stress, anxiety, and depression." Dr Daniel Amen, psychiatrist and author of You, Happier.

As the days get darker and colder, most of us instinctively shift into “comfort” mode. More evenings indoors. More warm, creamy, carby foods. Hot chocolates, mince pies, cosy nights with a bowl of ice cream on the sofa - because winter feels like permission to slow down and treat ourselves.

But if you’ve noticed that every winter you feel more sluggish, more foggy, more irritable - and find it harder to focus or stay motivated - there’s a real biological reason for it. Your brain’s chemistry actually shifts when daylight reduces, triggering stronger cravings and lower mood. But the foods we turn to for comfort can actually deplete us, leading to energy crashes, disrupted sleep, and lowered immunity.

If this is your pattern every year - it’s not a personal failing. With a few simple strategies you can do winter differently - in a way that still feels cosy, satisfying and enjoyable, but leaves you with MORE energy, not less.

Why Our Cravings Spike In Winter

When there’s less sunlight, your serotonin levels drop. Serotonin is the neurotransmitter that helps you feel calm, emotionally stable and optimistic. Your brain knows that sugar and refined carbs can temporarily lift serotonin, so it naturally nudges you to reach for them, especially when your energy and mood dip.

The problem is that after the brief lift comes the crash. Blood sugar levels drop sharply, which intensifies stress and anxiety, worsens brain fog, triggers even more cravings, and slowly promotes weight gain.

In other words, the “comforting” foods we reach for to cope with winter often leave our brains and bodies struggling even more.

But cravings are not a sign of weakness - they’re a signal. Your brain is simply asking for support.

What "Winter Done Well" Actually Feels Like

Imagine each day without the usual mid-morning crash or frantic need for sugar just to function: instead, making food choices that feel comforting and supportive, the kind you feel proud of afterwards rather than guilty about.

Imagine thinking more clearly - focused and able to concentrate - instead of drifting through the day in a fog.

Imagine heading into Spring feeling nourished, not depleted: your weight more stable, your mood more positive, and your energy higher.

Winter can be a season of restoration and self-care - a time to gently rebuild, not just endure.

And the shift starts with a few simple, very doable changes.

Three Small Shifts That Can Change Everything

Your brain is wired to seek quick boosts when energy dips or serotonin drops - especially in winter. The good news is that small, simple changes can gently guide your body back into balance. By supporting your brain with the right foods, stable energy, and mood-boosting rituals, you can transform how you feel day to day.

1. Upgrade Your Comfort Food

Instead of restricting what you eat, give your brain what it really needs. Foods rich in protein, fibre, and healthy fats support steady energy and prevent the blood sugar spikes and crashes that intensify cravings. Adding warming spices and colourful vegetables not only satisfies the desire for comfort, but also helps reduce inflammation, supports your gut, and stabilises mood.

Practical ideas:

• Roast root vegetables (carrot, sweet potato, parsnip) with olive oil + herbs.

• Soups and casseroles made with vegetables, healthy fat and protein - such as lentils, chickpeas or shredded chicken.

• Add warming spices to meals or drinks, like cinnamon, turmeric and ginger - they soothe the craving for “cosy” while actively helping your brain

2. Stabilise Your Blood Sugar Early In The Day

How you start your day sets the tone for the next 12-14 hours. A breakfast balanced with protein, fibre, and healthy fat helps prevent the rollercoaster of blood sugar spikes and crashes that leave you craving sugar, feeling foggy, or reaching for the quick-fix snacks. This isn’t about being perfect - it’s about giving your brain and body the steady fuel it needs to function at its best.

Practical ideas:

• Greek yoghurt with an apple, berries and nuts or drizzle of nut butter.

• Eggs with avocado and sautéed greens.

• Overnight oats or chia pudding prepped the night before.

These breakfasts nourish the brain, keep energy stable, and reduce those late-morning or mid-afternoon sugar urges.

3. Look Beyond Food

Often, cravings aren’t really about food at all - they’re about a drop in serotonin or the need for a mood lift. Simple rituals can naturally boost serotonin and dopamine, the chemicals that make you feel calm, focused, and energised. By responding to your brain’s real need, you break the “grab sugar → crash → guilt” cycle and start teaching your body that it can feel good without relying on sugar.

Practical ideas:

• Step outside for a walk in early morning daylight.

• Do some yoga stretches

• Listen to uplifting music

• Connect with a friend

Even ten minutes a day can help restore mood and energy - and make winter feel more nourishing instead of draining.

A Gentle Mindset Reset

You don’t need to be perfect. Winter is about support, not control. Instead of trying to fight your cravings or feeling guilty when they appear, you can pause and meet them with curiosity. Each craving is a message from your brain, signaling what it really needs in that moment: comfort, energy, calm, or connection.

When you respond to the real need behind the craving, you break the cycle of reaching for sugar, experiencing a crash, and feeling frustrated with yourself. Small, intentional choices - a nourishing snack, a quick walk, a moment of connection - teach your brain that it can feel good without relying on quick fixes.

Progress matters more than perfection. Even tiny shifts add up, helping you feel calmer, more energised, and more in control. By treating yourself with kindness and curiosity, you transform winter from a season of coping into a season of nourishment and restoration.

Would you like more practical, brain-healthy strategies like these?

Join us in Sharp Minds - where we take small steps each month to build brain-healthy habits that last a lifetime.