4 Ways to Support Your Hormones in the Winter

Winter is on its way, bringing with it comfy clothes, cosy nights in, and having to worry a little less about shaving your legs.

Unfortunately, the cold weather isn’t as kind to your hormones. A lack of sunshine depleting your vitamin D, shorter days disrupting your circadian rhythm, and a drop in your oestrogen levels all affect your hormones in the winter. This potentially leaves you feeling tired, moody, and generally out of sync.

At Hormones + You, we’re here to change that by empowering women to take charge of their hormonal health, no matter the season.

With this in mind, here are four ways to support your hormones during the winter.

1. Control Your Cortisol 

Winter often brings more than just chilly weather - it can come with a lot of added stress. From Christmas shopping to festive parties, this time of year can feel a little overwhelming.

As stress mounts, so does cortisol, our body's primary stress hormone. When cortisol levels remain high for extended periods, it can disrupt other hormones, leaving us feeling out of balance, irritable, or just plain exhausted. 

Excessive stress can even lead to cortisol addiction, where your body is constantly in a fight or flight mode, further impacting your hormonal health.

To keep cortisol in check, get regular exercise, give yourself plenty of downtime, and schedule in some much needed self-care to help you through the winter months.

2. Sleep Smarter

A sound night's sleep is essential for your hormonal health. But during winter your oestrogen’s levels are typically at their lowest, which can significantly impact your sleep quality, along with your libido. 

Combine this with the shorter, darker days that disrupt your circadian rhythm, and you are left feeling tired and sluggish during the day, and unable to sleep at night. 

To keep your hormones happy, don’t focus on sleeping longer, but on sleeping smarter. 

This starts by creating a consistent sleep routine. Go to bed and wake up at the same time every day, even on weekends. While staying cosy under the covers might seem tempting, getting up at a regular hour helps reset your circadian rhythm and keeps your hormones balanced.  

Also, resist the urge to scroll on your phone before bed. Blue light from screens can interfere with your natural melatonin production, leaving you unable to nod off.

If sleep is still a struggle, our doctor-developed sleep supplements can give your body the support it needs to regulate your sleep-wake cycle.

Our pharmaceutical grade supplements are designed to help you fall asleep naturally and enjoy deeper, more restful sleep, so you wake up recharged and ready to take on the day.

3. Step into the Light

With sunlight in short supply, it’s easy to get the winter blues. But catching some rays, even if it’s just for a few minutes, will do wonders for your hormones in the winter months. 

Studies show that exposure to light helps regulate your body’s circadian rhythms, improve sleep quality, and boost your mood. 

Sunlight supports serotonin production, our mood-stabilising hormone, and also increases our vitamin D levels, which are essential for immune health, bone strength and keeping our hormones like oestrogen and testosterone in balance. 

Aim to get at least 30 minutes of direct sunlight each day to get enough sun exposure. A brisk morning walk can help do the trick. But if the weather is too gloomy you may need to get your vitamin D from other sources like light therapy or supplements, as come winter many people become deficient in vitamin D.  

4. Keep Yourself Nourished

As winter sets in, the urge to tuck into comfort foods can be hard to resist. While curling up on the sofa and indulging in some sugary snacks is an essential part of the season, staying mindful about what you’re eating will help support your hormones. 

Blood sugar spikes and crashes can be rough on our bodies, leading to mood swings and energy dips. So focusing on nutrient-rich foods will help support your hormones in the winter. 

Leafy greens, lean proteins, and whole grains help stabilise your blood sugar levels and support healthy hormone production. Think hearty stews with lots of protein and veggies. Plus, foods that are high in omega 3 fatty acids, like oily fish and nuts, act as a natural mood booster to get you through the dreary days. 

Feel Your Best All Winter with Our Smart Hormone Solutions 

There is no denying that winter can take its toll, leaving us feeling tired, run-down, and a little low. But all your hormones need is a bit of TLC.

At Hormones + You our doctor-developed hormone treatments are here to help you through the season. 

Whether the winter’s chill is impacting your mood, energy, sleep, or libido, we have a personalised solution to support you.

Start an online consultation and get your custom hormone prescription delivered straight to your door.