Many of the thoughts, feelings and sensations we experience on a daily basis are influenced by our hormones. The sense of pleasure you get after enjoying a piece of chocolate? Dopamine. The tightness in your chest that precedes a big meeting? Cortisol. The rush of euphoria that follows a workout? Endorphins.

But despite how influential our hormones are, they can also be knocked out of balance. Everything from our diet and sleep habits to our weight, age and stress levels can impact the body’s hormone production and the symptoms we experience as a result. And external factors – like the weather and time of year – can also play a role. 

This is particularly true during autumn and winter, when the shorter days and weaker sunlight can lead to disruptions in our circadian rhythm and vitamin D levels – both of which have the power to mess with our hormone production and balance.

So, what does this mean for our health and wellbeing at this time of year, and is there anything we can do to relieve the impact? To find out more, we spoke to Dr Helen O’Neill, CEO and founder of the hormonal health company Hertility. 

Several of the body’s key hormones can be affected by the change in weather and subsequent shifts in lifestyle habits that take place at this time of year.

Oestrogen

“The lack of sunlight decreases vitamin D production, which plays a crucial role in regulating hormones like oestrogen,” Dr O’Neill explains.

Indeed, studies have shown that low vitamin D levels may be linked to lower oestrogen levels, which can lead to symptoms such as irregular or missed periods, low mood and fatigue. The latter two symptoms can also be caused by low vitamin D, so people may not realise their oestrogen levels are being affected too.

The good news is that vitamin D supplementation can be a quick and easy way to remedy this issue; you can get them in sprays, tablets and more.

Melatonin

If you’ve ever wondered why you feel more sleepy during the winter months, your melatonin levels could be to blame. “The shorter days can disrupt the body’s circadian rhythm, leading to changes in melatonin production,” Dr O’Neill explains.

As well as leading to symptoms such as excessive daytime sleepiness, difficulties going to sleep at night and finding it difficult to concentrate, changes in your melatonin production (also known as the sleep hormone) can also impact your reproductive hormones, O’Neill adds. 

This is because melatonin helps to regulate the start of your period and the length of your cycle, so fluctuations in melatonin can lead to delayed or skipped periods – which can then have a knock-on effect on your hormonal balance.

Cortisol

According to Dr O’Neill, it’s normal for levels of the stress hormone cortisol to increase during the winter months, as we tend to do less physical activity and have less social interaction.

Cortisol levels can also be affected by the disruption to our circadian rhythm, which occurs due to low daylight exposure; daily cortisol levels tend to spike higher during winter and peak much later in the day, which is why some people struggle to get to sleep despite struggling to wake up in the mornings due to sleepiness.

While cortisol isn’t inherently bad, having high levels for an extended period of time – like during periods of chronic stress – can lead to an imbalance of reproductive hormones and inhibit ovulation, as well as mess with the liver’s ability to process and remove hormones from the body. You can find out more about the stress-hormone connection by checking out our article.

Thyroid stimulating hormone (TSH)

According to the Marion Gluck Clinic, studies have shown that levels of thyroid stimulating hormone (TSH) increase during the winter, which can lead to symptoms such as low mood, fatigue, weight gain and an intolerance to cold.

It can also be responsible for brain fog – a symptom which leaves your head feeling cloudy and can affect your ability to concentrate. 

While keeping our hormones balanced can be more tricky during the winter months, there are some steps you can take to support your hormonal health and try to keep any disruptive symptoms at bay.

1. Get outside whenever possible

It might not be appealing when the weather is gross and you’re feeling lethargic, but getting outside – especially if you move your body at the same time – is a really effective way to support your hormonal health.

“Natural light exposure, even on cloudy days, can help regulate your circadian rhythm and support healthy hormone production,” Dr O’Neill says. “Aim for at least 20 minutes of sunlight daily.”

2. Eat a healthy diet high in healthy fats

As well as helping our body to deal with the fluctuations in temperature and increased exposure to cold and flu viruses, eating a nourishing diet can actually aid with the production of hormones, making it easier for your body to stay balanced.

Supplementing with vitamin D is a good place to start (we cannot meet our requirements from food alone), as well as eating foods that contain vitamin D such as fish, fortified dairy or egg yolks.  

Eating healthy fats is also important. “Hormones like oestrogen and progesterone need healthy fats for production,” O’Neill points out. “Avocados, nuts, seeds, oily fish and olive oil are excellent sources of healthy fats to keep your hormones balanced.”

It’s also worth keeping an eye on what foods you’re reaching for, and trying to minimise sugary, ultra-processed foods where possible, O’Neill adds.

“Too much sugar, not enough fibre, being over or underweight, being deficient in key nutrients and the amount and type of protein, fat and carbohydrates we have in our diet can all impact ovulation,” she explains. “We often tend to reach for those higher calorie, sugary and ultra processed foods during winter, so it’s some food for thought.”

3. Stay active

Getting outside and moving your body doesn’t just give you the benefits of sunlight exposure – it can have a knock on effect on your other hormones too.

“Regular exercise boosts endorphins and helps regulate stress hormones like cortisol,” O’Neill explains. “Opt for movement that feels good, like yoga, brisk walking or dancing at home.”

4. Manage your stress levels

Because cortisol levels tend to be naturally higher in winter, we don’t want to make the problem even worse by stressing ourselves out.

“Incorporate mindfulness practices, such as meditation or journalling, to keep stress levels in check,” O’Neill recommends.

5. Stick to a consistent sleep schedule

The shorter days and low sunlight levels may wreak havoc on our circadian rhythm, but there are steps you can take to keep your body clock in check. Sticking to a consistent sleep schedule is one of them, and the added benefit of high quality sleep is essential for hormonal balance, O’Neill says.

“Aim for 7-8 hours and wind down with a calming bedtime routine,” she recommends. 

Hertility offers personalised step-by-step guidance, lifestyle tips and ongoing care recommendations for managing any symptoms or supporting your fertility goals. Check out the Hertility website for more information. 

Images: Getty