It’s not just our wardrobes and routines that change in winter – our hormones do, too. For women, the colder months can bring about subtle yet significant shifts in the body’s internal balance, impacting everything from mood and metabolism to energy levels and menstrual cycles.

Here’s how winter can influence a woman’s hormones and what you can do to stay balanced.

Lower sunlight, lower serotonin

Sunlight exposure plays a major role in regulating serotonin, the “feel-good” neurotransmitter responsible for stabilizing mood and promoting feelings of wellbeing. During winter, reduced daylight can cause a dip in serotonin levels, making women more prone to mood swings, irritability, or even seasonal affective disorder (SAD).

ALSO SEE: What is Seasonal Affective Disorder and tools to manage what you feel

It’s important to spend time outside during daylight hours, even just 15–30 minutes can boost your serotonin. Consider light therapy lamps or sunrise alarms to mimic natural light indoors.

Vitamin D deficiency can disrupt hormonal balance

Vitamin D, often referred to as the “sunshine vitamin,” is a key player in hormone regulation. In winter, many women become deficient due to less sun exposure. This can throw off the endocrine system, affecting oestrogen and progesterone levels, and potentially worsening PMS, PCOS, or menopausal symptoms.

Get your vitamin D levels checked and supplement if needed, and include vitamin D-rich foods like salmon, egg yolks, and fortified products.

Cortisol and seasonal stress

Winter can sometimes bring heightened stress with work pressures, potential holiday demands, and disrupted routines. Stress spikes cortisol, your body’s main stress hormone. Chronic high cortisol can interfere with ovulation, affect sleep quality, increase sugar cravings, and lead to hormonal imbalances.

Incorporate stress-reducing habits like journaling, yoga, breath work, or gentle exercise and keep a consistent sleep and eating schedule to support adrenal function.

Melatonin and sleep shifts

Longer nights mean your body naturally produces more melatonin, the hormone that regulates sleep. While that sounds like a recipe for more rest, it can also make you feel groggier during the day and mess with your circadian rhythm, especially if you’re not getting enough morning light.

Prioritize morning sunlight and avoid bright screens late at night. Maintain a consistent bedtime routine, even on weekends.

Metabolism and appetite hormones fluctuate

In colder weather, your body tends to crave more energy-dense foods. Ghrelin (the hunger hormone) can increase, while leptin (the satiety hormone) may decrease, leading to increased appetite and sugar cravings. This hormonal shift is nature’s way of preparing for energy conservation in colder months—but in modern life, it can mean unwanted weight gain.

Focus on protein-rich, warming meals that keep you fuller for longer but Don’t deprive yourself, but stay mindful of emotional eating or winter snacking habits.

Reproductive hormones may shift

Some women notice their menstrual cycles become irregular or more symptomatic in winter. Lower levels of sunlight and vitamin D, along with increased stress and reduced physical activity, can all disrupt oestrogen and progesterone balance. For women with conditions like endometriosis, PCOS, or perimenopause, symptoms may feel more intense during this season.

What helps:

• Stay physically active, even if it’s indoors – movement supports hormone regulation.

• Prioritise sleep, nourishment, and stress management.

Winter is a season of stillness, reflection, and recalibration. Your body is responding to environmental changes, and being gentle with yourself during this time is essential. Nourish yourself with warm, wholesome foods, embrace slower rhythms, and support your hormones through mindful lifestyle choices.

Understanding how the seasons affect your hormones is a powerful form of body literacy. The more you align your lifestyle with the rhythms of nature, the more balanced and resilient you’ll feel – through winter and beyond.

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Why your joints feel stiffer in winter – and how to ease the discomfort

Feature Image: Dupe Photos