- Health advice
- 6 min read
- Jun 09, 2025
Feeling the Winter Blues? You're Not Alone.
As the days get shorter and the skies stay grey, it’s common to feel more sluggish, emotional or unmotivated. For some, it’s a slight dip in energy; for others, it’s something more intense — a pattern known as seasonal affective disorder (SAD), or simply seasonal depression.
We asked our Naturopath Thitima Malaphet to share her thoughts on how to manage low mood and stress naturally during the colder months. Here's what she had to say:
"The mood changes that occur during specific times of the year, particularly in winter, can often be attributed to low sunlight exposure."
– Thitima Malaphet, Naturopath
Thitima’s Top Tips for a Brighter Winter
- Prioritise Sunlight
"Get at least 30 minutes of sunlight exposure in the mid-morning (9–11 am) or mid-afternoon (2–3 pm) during winter, at least 5 days a week."
- Support Your Nervous System
"Vitamin D could be a key nutrient in supporting seasonal depression, especially when combined with activated Vitamin B complex," Thitima explains. It works to support mood, energy production and brain function.
- Hydrate and Nourish
"Maintain good nutrition and stay hydrated," says Thitima. Water intake often drops in winter, but dehydration can worsen fatigue and low mood. Pair hydration with warming, nutrient-rich meals like soups, broths, and herbal teas.
Thitima’s Favourite Products
A foundational immune and mood-supporting nutrient for winter.
Contains activated B vitamins for better absorption and effectiveness.
Meet Thitima
Born in Thailand, Thitima's inspiration to study Naturopathy came from her childhood, where she saw her mother using herbs to support and treat common health complaints. Thitima loves gardening and grows many herbs in her own garden, which she uses in cooking and adds to her smoothies.
Tracy Xiao
Accredited Practising Dietitian
"To help combat seasonal mood changes, I often suggest increasing intake of healthy fats, especially unsaturated fatty acids like omega-3s, which have been shown to support mood and reduce symptoms of depression. Nuts and seeds, such as chia seeds, are great sources of these fats and easy to include in the diet. Improving overall diet quality is important too, as research shows it's linked to a lower risk of depression and can act as a modifiable lifestyle factor. Also, try to get some sunlight exposure each day, even for a short time—this can help boost your vitamin D levels, which not only supports mood but also aids in calcium absorption for bone health."
Tracy's Favourite:
- High in vitamins and minerals
- The richest plant-based source of omega-3, dietary fibre and antioxidants
More Nutritional Support
Alongside foundational nutrition, these nutrients can help build emotional resilience and support mental clarity:
Ashwagandha. An adaptogenic herb shown to support cortisol balance and help the body adapt to stress.
Rhodiola. Another adaptogen that may enhance stamina and reduce mental fatigue, especially under stress.
Probiotics. Gut health is closely tied to mental wellbeing. Look for strains like Lactobacillus rhamnosus (LGG) or Bifidobacterium longum for mood and anxiety support.
Magnesium (glycinate or citrate). A calming mineral that supports nervous system regulation, sleep, and muscle relaxation.
Best Selling
- An exclusive combination of three proprietary Ashwagandha extracts
- Provides therapeutic doses of clinically tested standardised extracts
- Derived from both root and whole plant extracts
- Assists in the maintenance of healthy mood
- Assist in the maintenance of normal healthy memory function
- Refrigeration required
- Supports healthy mood balance
- Enhances sleep quality
- Guaranteed potency
- Supports a healthy stress response in the body
- Maintains memory recall, mental clarity and cognitive function
- Supports the nervous system and promotes sleep
- Made from pure, magnesium chloride flakes
- A highly effective way to relax and unwind after a long day
- Lavender and chamomile essentials oils to support sleep and relaxation
Need Help Personalising Your Winter Routine?
Our team of qualified practitioners are here to support you with tailored advice that fits your body, your goals, and your lifestyle. Book your consultation online.
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