Beat the Winter Blues

by | Jan 24, 2024 | Moving Through Menopause Podcast, Podcasts

Unwrap our Wellness Tips for Seasonal Affective Disorder & Menopause

Don’t let the Winter blues get you down! In this Podcast conversation, we share tips to beat the winter blues using food, movement, essential oils, breathing techniques and much more.

Join me and my guest, Registered Nutritionist Alison Bladh, to wave goodbye to those winter blues and say hello to a healthier, happier you!

Watch us chat on YouTube

Listen on your favourite Podcast platform


Winter blues and Menopause; a double whammy!

Dealing with winter blues can be a real drag. Dipping temperatures can leave us trapped indoors. This time of year, coupled with hormonal shifts of menopause, can lead to a dip in mood and energy levels. It’s more important than ever to equip ourselves with tools and techniques to manage these physiological changes effectively.

Understanding Seasonal Affective Disorder (SAD)

Seasonal Affective Disorder (SAD) is a real physiological reaction to low levels of sunlight. During the gloomy months, A lack of sunlight often triggers SAD, a condition that leaves you feeling down and less energetic. This disorder might make you feel low and leave you not wanting to leave your house. Add menopausal symptoms like mood swings and fatigue and your situation can seem daunting – but it doesn’t have to be!

Craving Carbohydrates?

Our discussion highlights the importance of good nutrition in boosting your mood and energy levels. Hormonal changes can trigger a preference for carbohydrates, especially during the winter. This desire can be traced back to reduced Serotonin, a mood-regulator neurotransmitter usually maintained by sunlight. When short on Serotonin, your body might crave carbohydrates to boost its production.

Reduced sunlight may also stimulate your Melatonin- the sleep-inducer hormone- making you sluggish. Coupled with emotional eating tendencies during winter, these occurrences might contribute to unbalanced nutrition, affecting your mood.

Nutrition Tips for Winter Blues & Menopausal Symptoms:

Although we might not control these cravings altogether, we can balance our diet by pivoting towards healthier carbohydrate options like vegetables and whole grains. Nourishing our bodies by incorporating varied foods rich in fibre, essential fats, and proteins can boost Serotonin and dopamine – the neurotransmitters that uplift our mood.

Lift your mood with Aromatherapy Oils

Using aromatherapy oils such as bergamot and lavender can provide an instant relaxing and uplifting feeling during the winter months. You could also try soaking in a bath of Epsom salts, which are high in magnesium and can be rejuvenating.

Movement is Medicine

Exercise should not be understated in combating winter blues and alleviating menopausal symptoms. Daily movements, such as simple strength training routines, Yoga, Pilates, or even walking in nature can work wonders for your mood and overall energy.

Join me to incorporate movement made for women into every day.

Book NOW

Lifestyle Medicine offers solutions

Overall, while menopause and the winter blues may present a challenging convergence, there are a host of tools available to you that can help alleviate these symptoms. A balanced diet, breathwork, gentle exercises, and aromatherapy can all be beneficial.

Always remember, that you are in control! Our suggestions can help you increase your energy levels, improve your mood and boost your overall health during menopause whether it is winter or summer. Make a change today and your journey through menopause could be filled with vitality and joy.

Be sure to subscribe to @movewithphillipa on YouTube or listen to us on Apple Podcasts for more insightful chats to make menopause a time to be healthy and happy.

Movement for Menopause

Join Phillipa online for Movement Made for Menopause.

Thanks to my guest

Alison Bladh Registered Nutritionist

Until next time, look after yourself, and remember – you’re not alone on this journey.
Phillipa x

Disclaimer: Please note that any information we provide in this podcast does not constitute medical guidance and you should consult your own medical practitioner before making any changes that could impact your health.

#podcast #menopause #perimenopause #menopauserelief #menopausesupport #menopausesymptoms #menopausesucks #menopausehealth #postmenopause #earlymenopause #menopausematters #premenopause #menopausefitness #menopausehelp #menopauseproblems #menopauseawareness #perimenopausefitness #menopauseproblem #makemenopausematter #naturalmenopause #menopauseremedies #menopauseweightgain #perimenopauselikeaboss #perimenopausehealth #menopausechat #menopausemoms #yogaformenopause #menopauseadvice #perimenopausesucks #healthymenopause #menopausetips

Pilates for Menopause for Massage Therapists and Manual Therapists  - NAT Diploma Course with Precizion 10 CEUs

Related Articles & Podcasts

Take Care of your Tendons

Take Care of your Tendons

If you have ever had elbow, shoulder, hip, knee, ankle or heel pain there is a high probability that your tendons are to blame for the pain. The good news is that there are lots of things we can do to take care of our tendons as we age to prevent tendonitis or tendinopathy…

Improve your Posture with Pilates

Improve your Posture with Pilates

Pilates is not just an exercise class you attend once a week, although that can be highly beneficial. I suggest we bring the Pilates principles of ideal posture and alignment into every movement we make. The way we hold our bodies as we stand can make all the difference to how we feel.

Back Pain? Pilates Makes it Better!

Back Pain? Pilates Makes it Better!

For some of us back pain is a feature of our daily life. It was for me! I injured my back working as a Physiotherapist in the days when lifting patients was the normal operating procedure. I suffered back pain for many years and tried lots of different things to help...

The Ultimate Guide to Female Hair Loss

The Ultimate Guide to Female Hair Loss

Menopause triggers a torrent of hormonal changes in a woman’s body, impacting various functions, including hair growth. Dr Bauman explains that nearly 50 per cent of his patients are women. It is important to understand the underlying causes of hair thinning and loss…

Biohacking Menopause

Biohacking Menopause

Menopause is a significant life transition that can bring about a myriad of changes and challenges for women. In a world where traditional medical approaches may fall short, exploring alternative methods such as biohacking can offer new perspectives on managing menopausal symptoms and optimising health.

Are you a Sugar Addict

Are you a Sugar Addict

The falling levels of our female hormones; oestrogen and progesterone can affect our blood sugar levels. Blood sugar imbalances can affect how we feel; contributing to food cravings, fatigue, mood disruption and sleep disturbance. If you are experiencing these symptoms read on to learn more about sugar.

Interested to learn Pilates or Yoga?

Join Precizion for regular online Pilates and Yoga classes.  All led by Phillipa Butler, a Chartered Physiotherapist, Clinical Pilates and Women’s Health Expert. One-on-one consultations also available.

join menopause pilates yoga class
precizion pilates online for menopause womens health physiotherapist yoga class

Jumpstart your health and fitness

 Subscribe to receive your Weekly Wellness News, a free ebook and a Free online class with Phillipa!


You have Successfully Subscribed!

Pin It on Pinterest