Feeling Low Energy This Winter? Try This!

“I never realized how much I struggled with winter… until I moved to Utah!”

There’s something about the winter season that quietly creeps in - not just into our weather forecasts, but into our energy, our mood and our minds. If you've ever felt more sluggish, less motivated or just off during the colder months... you're not alone. As someone who grew up in the long, endless grey winters, in the Midwest - it’s been eye opening to move and live in a place that has blue skies and sunshine all winter long!

Inside Episode 206 of Empowered in Health, I open up about how winter used to hit me harder than I realiz and what I now do intentionally to feel mentally strong, emotionally supported and energized through these darker days.

Here’s a sneak peek into the 4 brain-boosting habits I share about so you can start nurturing your mental and emotional wellness too!

1. Get Outside - Even If It’s Cold!

You’d be shocked what 5–10 minutes of fresh air can do for your brain. Even if the sun is hiding and it’s cold AF, just stepping outside helps your body reset. Cold air, natural light and a break from your stagnant indoor environment give your brain a dopamine and serotonin boost.

Micro-action:
Try a 10-minute walk in the morning or right before dinner. It doesn't have to be intense, just consistent!

2. Upgrade Your Comfort Foods

Winter = comfort food season, right? But comfort food doesn’t have to mean blood sugar crashes and sluggish afternoons. Instead, think: warm, nutrient-dense bowls filled with roasted veggies, stews, slow-cooked proteins, and energizing carbs like potatoes, rice and squash. These foods nourish your body and your brain.

Micro-action:
Add 1 color to every meal this week.
Think orange sweet potatoes, green kale, red peppers. Your brain, your gut and your body thrive on variety!

3. Hydration Still Matters (Yes, Even Now!)

In the summer, it’s easy to guzzle water. But in the winter? Coffee, cocoa, and cozy lattes take over and your hydration suffers. You need electrolytes, water and salt-forward hydration to stay energized, focused and avoid that midday crash.

Micro-action:
Start your morning with a glass of water and a pinch of sea salt or an electrolyte packet before your coffee.

4. Move Your Body (In Small, Intentional Ways)

Winter makes us sit more. We’re home, it’s cold, and motivation drops. But movement is critical - not just for physical health, but for mood, motivation and mental clarity. And no, it doesn’t have to be a 60-minute workout - it can be anything that brings you JOY!

Micro-action:
Pick one: Walk 8K+ steps, stretch for 10 minutes or do a 15-minute lift. Your brain and body will thank you!

5. Don’t Isolate - Connect With People!

Winter can be isolating. But connection is non-negotiable for your emotional and relational wellness.
Whether it’s dinner with a friend, a quick FaceTime, or a walk with your partner—your brain craves community.

Micro-action:
Text one friend and set a date to meet up this week. Coffee, a walk, dinner—whatever feels easy

If you know someone who struggles every winter - share this post or episode with them.
You never know whose mental health you might help! 💛