Do you ever feel like the winter just slows you down? You wouldn’t be the first person to answer “yes” to that question. During the winter months, when daylight hours are reduced and temperatures are cold, it is common to feel more tired. Mental health experts estimate that about 5% of people meet the criteria for seasonal affective disorder (SAD). 

What Is Seasonal Affective Disorder (SAD)?

This type of depression is related to changes in seasons. SAD typically begins around the same time every year, if the person has it. Most people with SAD start to feel symptoms in the fall and continue to experience them through the winter months. SAD drains you of energy and can cause moodiness, sluggishness, or general sadness. It is possible to reduce symptoms of SAD via light therapy, which aims to counteract the lack of sunlight during the winter. Although this therapy can help reduce symptoms, so can several diet tips. Learn about specific food choices that may improve symptoms of SAD. 

Reach For Foods Rich In Omega-3s

It is never a bad idea to include more omega-3 fatty acids, or omega-3s, in your diet. They are beneficial for brain health, as they encourage serotonin production. Omega-3s may also aid heart function and inflammation reduction. Some research indicates that omega-3s may reduce symptoms of depression. A meta-analysis from 2019 showed that omega-3 supplementation with at least 60% eicosapentaenoic acid (EPA) at doses of one gram or less helped reduce symptoms of depression. Omega-3 rich foods include walnuts, flax seeds, chia seeds, avocados, fatty fish, and more. 

Embrace Prebiotics

People like to focus on probiotics, which are incredibly beneficial to gut flora, but prebiotics are equally as important for a healthy microbiome. Prebiotics work to feed probiotics, and studies show that they exhibit mood-enhancing effects. Some common prebiotic foods include:

• Leeks
• Apples
• Garlic
• Onions
• Asparagus
• Jerusalem artichokes (sunchokes)
• Flaxseed
• Bananas
• Legumes

Eat More Probiotics

There are trillions of microorganisms that make up the gut microbiome. According to research, this community of microbes has close ties to the brain via a network of nerves that travel through what is known as the gut-brain axis. This can play a large role in your overall mood, or mood disorders like depression. Registered dietitians agree that eating more probiotic-rich foods can help increase the amount of beneficial bacteria in the gut. Not only does this support immune function, but it also influences the production of neurotransmitters and reduces inflammation associated with depression.

Avoid Alcohol

Statistically, spending more time indoors can lead to increased alcohol consumption. It is best to limit your consumption, or completely avoid, alcohol if you want to boost your mood. Alcohol is a depressant that can interfere with gut health, sleep, and the absorptions of micronutrients. All of those things can have an effect on mood, and may lead to other health complications. A 2020 study identified a link between higher levels of alcohol consumption and an increased risk of depression. 

Spice Up With Saffron

If you have a little extra income to spare, you may want to splurge on some saffron, which is one of the most expensive spices. Research suggests that saffron offers mood-enhancing properties. In fact, saffron may have antidepressant effects, helping to alleviate symptoms of mild to moderate depression. Saffron also contains croci and safranal, which are active compounds that may influence serotonin levels in the brain. 

Prioritize Vitamin D

If you want to boost your mood this winter, don’t try to make it through without vitamin D. Sunlight is the primary source of vitamin D for the majority of people, but it can be difficult to get sufficient sunlight exposure in the darker winter months. Meeting your vitamin D needs through food alone can be challenging. You can focus on fortified foods with vitamin D, such as orange juice and almond milk, or fish like salmon and tuna. Vitamin D is also found in certain mushrooms, depending on how they are grown. Lastly, you can take a vitamin D supplement, but you may need to consult your doctor about the right dose.

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Fruity, delicious, and refreshing…are not the words you would typically use to describe a kale smoothie. This high protein smoothie is definitely a keeper, especially if you are cleansing. It is full of fiber, antioxidants, protein, and so much more. Drinking this smoothei can fuel your body with the energy and nutrients it needs to stay full between meals. Plus, it comes together is just five minutes!

If your goal is to include more protein in your diet, this smoothie should remain in your recipe rotation. No need for chalky protein powders with this smoothie! This smoothie is creamy as can be and helps your body build muscle, boost metabolism, and may even help you curb unwanted cravings. In addition to the protein, this smoothie also offers beneficial antioxidants, vitamin C, magnesium, iron, potassium, polyphenols, and more. Blueberries are great sources of anthocyanins, which are antioxidant compounds that work to reduce inflammation, help lower blood pressure, and protect brain function. Some research indicates that these antioxidants may even exhibit anti-aging properties.

When it comes to choosing kale, you have a lot of options to choose from. Typically, green curly kale is the most common variety in grocery stores, but you don’t want to choose that variety for this recipe. Baby kale is definitely the way to go for this smoothies, and other smoothies that call for kale. It has a much milder flavor and may even exhibit some mild sweetness. Plus, you don’t have to worry about thick fibrous stems that you have to remove prior to blending.

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We’ve said, experts have said it, but we are not afraid to say it again and again: you cannot outrun a poor diet. A recent groundbreaking study lays out all the evidence, confirming what wellness experts already suspected. 

The study was published in Proceedings of the National Academy of Sciences in the summer of 2025. Researchers examined energy use across lifestyles, from hunter-gatherers to industrialized urbanites. It is not the lack of movement that is driving weight gain; rather, it is the food that people are putting on their plates. Let’s explore what science found out. 

Study: Diet vs. Exercise In Obesity

Is weight gain more about sedentary lifestyles, or eating too much? Most people are of the mind that if they exercise more, they can balance the effects of poor eating. This recent study is changing that narrative in a big way. The study looked at data from 4,213 adults across 34 global populations, including hunter-gatherers, pastoralists, farmers and modern city dwellers. Using the gold-standard doubly labeled water method, researchers measured energy expenditure to track real calorie burn (total, basal, and activity-related). Researchers then compared those results against body fat percentage and body mass index (BMI). 

This was the largest study of its kind, using the doubly labeled water method to track actual amount of calories burned per day. Basically, the method involves participants drinking water that contains stable isotopes of hydrogen and oxygen. That allows scientists to accurately measure carbon dioxide production and total energy use over time. But researchers didn’t just look exercise; rather, they broke energy expenditure into three components:

• Basal energy expenditure (BEE): the calories burned at rest to maintain basic bodily functions
• Activity energy expenditure (AEE): the calories burned via movement and physical activity
• Total energy expenditure (TEE): overall amount of daily calories burned combining both BEE and AEE

What Did Researchers Find?

Researchers gathered numbers from BEE, AEE, and TEE and compared these measurements to participants’ BMI, body fat percentage, and dietary intake. The researchers noted the following:

• TEE generally increased with economic development, but that was because people were physically bigger (more lean mass and less fat). 
• After adjusting for body size, researchers found that BEE and TEE dropped roughly 6 to 11% in more developed populations. AEE did not vary that much in this group. 
• What was surprising was that energy expenditure only explained about 10% of the increase in body fat and BMI observed in wealthier populations. 
• As expected, bigger bodies burn more energy. Individuals in wealthier countries had higher TEE, but that was because they were bigger (more lean mass and body size), not because they were more active. 
• Activity levels were not super different, and AEE was pretty consistent across various populations. That means that hunter-gatherers did not burn a lot more calories than office workers. 
• The food people eat, especially ultra-processed foods, was linked to higher body fat percentages in populations in which dietary data was available. 
• Energy expenditure revealed very little about obesity. In fact, differences in energy expenditure only accounted for 10% of the increased BMI and body fat percentages in developed countries. 
• Diet quality, however, explained a lot more. Researchers noted that higher consumption of ultra-processed foods was strongly linked to increased body fat. Populations relying on traditional diets (fresh produce, whole grains, and lean proteins) displayed lower obesity rates, despite varying activity levels. 

After researchers analyzed data across dozens of populations, they concluded that diet, especially the rise in ultra-processed foods, is the primary driver of obesity. Although exercise remains beneficial for overall health, it matters less than diet when it comes to preventing or reversing obesity.

How To Help Prevent Obesity

This study reframes the way we think about weight management. For years, public health messages have focused on exercise. While movement is essential for optimal cardiovascular health, mood, longevity, and muscle strength, this study confirms that exercise alone is not a reliable tool to prevent obesity. 

Researchers suggest people limit their consumption of ultra-processed foods, which are rich in refined sugars, unhealthy fats, and additives. What’s worse is that they are low in fiber. These foods are fueling obesity rates, even in populations that remain active. If you want to maintain a healthy weight, diet is the key to success.

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For a lot of people, the hype of the holidays can bring a lot of excitement, joy, and lots of nostalgia. For others, the holiday season can bring up past trauma, estranged relationships, and feelings of loneliness. Even if that isn’t the case, the holidays are like an emotional rollercoaster. You go from intense levels of holiday activities to very low energy, which can seem like peace, but the emotional result is often depression.

What Are The Post-Holiday Blues?

According to the National Alliance on Mental Illness (NAMI), the holiday blues are characterized by feelings of anxiety and stress that stem from a variety of reasons. A 2015 survey found that about 64% of people reported that they experienced the post-holiday blues. Financial stress, an inability to make it home for the holidays, and the emotional whirlwind of emotions after the holidays finish can all cause bouts of depression. Plus, seasonal depression is more common than you think, with about 14% of American adults experiencing the winter blues. 

If you are dealing with feelings of stress or depression, please understand that you are not alone. There are many ways to manage your symptoms and get the help you need. The post-holiday blues can affect people who may or may not be dealing with depression already. The following signs are common indicators of post-holiday blues:

• Activities are more difficult than normal
• Difficulty getting out of bed or struggling to make food
• Feeling more tired than usual
• Having trouble concentrating
• Losing interest in things that used to bring you joy

Don’t let the post-holiday blues control your life. Take action and manage your mental health, working through your feelings to start anew. We hope that the following tips help you beat the post-holiday blues. 

Get Out Of The House

Cut the atmosphere of being in a house that doesn’t have any holiday activities or aromas by getting out of your home. Even on a gray or snowy day, step outside to raise your energy levels. If it is really cold where you are, make sure to bundle up so as not to freeze. You can combine your outing by meeting a friend at a local coffee shop. Consider chatting with the cashier at the grocery store, the mail carrier, or even the gas station attendant. Getting out of your house is a great way to interrupt the winter blues. 

Limit Your Alcohol Intake

Drinking and the holidays seem to be quite synonymous, especially during holiday celebrations. The intake of libations tends to continue long after the celebrations come to a close, though. Because alcohol is a depressant, it can only enhance feelings of sadness, especially if you are alone. Drinking to excess can affect your mood and amplify any negative feelings, even if you push them down deep. Avoid alcohol if you can and consider doing something productive, like taking down decorations, getting rid of old clothes, or volunteer at a local shelter to help out those in need.

Talk To Someone Verbally

It’s easy to send a text, direct message, or email, but it means so much more when you communicate verbally. Think about someone that you enjoy being around or care about and call that person on the phone. Rather than complaining about your mood, ask them how they are doing. What was the best part of their holiday weekend, or where did they have the most fun? If you feel that someone may not answer their phone, you can send a text saying that you want to chat for a few minutes. 

Reread Greeting Cards

Greeting cards, or holiday cards, are not as common as they used to be, but people still send them and they can bring a smile to your face. We aren’t going to lie: some greeting cards are bland and boring. For every few bad greeting cards, you get a great one that you hopefully save. When the holidays are over, bust out the greeting cards to reread them and figure out which ones are your favorites. Don’t ruminate in your depression when you can easily brighten your spirits by reading words from a friend, family member, or loved one. 

Slide Out Of The Holidays

If you are going to sit on the couch and watch TV or do another activity, make sure that it is not holiday-related. It may not seem likely, but you can easily go down the rabbit hole of what you just lost. Take care of your mental health by taking your mind off the holidays and directing your gaze toward the new year. There are many things to do to wrap up the year! Consider getting a head start on your health goals, or start cleaning to have a neat and tidy home for New Year’s Day.

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Feeling tired or low on energy? Pears give you steady energy with simple sugars + fiber, no crash. They’re packed with antioxidants for joint comfort and vitamin K + copper for healthy skin and strong bones. Add them to meals or enjoy fresh for an easy wellness boost.

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The holiday season is synonymous with baked goods, treats, and more treats. There are too many options for overindulging in high-calorie foods. From office holiday parties to gatherings with friends and family, it’s safe to say that there is no shortage of food. And after all, the new year is right around the corner, which means that you can put off working out until then, right? Wrong! Just because your workout routine is disrupted by the holiday bustle, you do not have to avoid physical activity altogether. 

Movement is important for all members of the family, and if you have children it is especially vital for their development. Physical activity supports growing muscles and works to boost brain development. Not to mention, it helps kids burn off extra energy to help tire them out for bedtime. 

To help you stay active this holiday season, we encourage you to wrangle the family and connect with them by engaging in the following simple activities. They’ll keep you and the kids moving!

Enjoy A Winter Nature Adventure

Perhaps you live in an area that is blanketed in snow, or maybe the weather is wonderfully chilly. Going outside for a run may not seem enticing, and we don’t blame you. Instead, consider a winter activity, especially if there is snow. You can try sledding, make snow angels, have a snowball fight, or head to the slopes for a snowboard or ski session. You can simplify it all and have a fun nature walk or scavenger hunt where you look for pinecones, animal tracks, or festive decorations. Playful outdoor exploration encourages curiosity and gets kids moving and away from screens. 

Create An Indoor Obstacle Course

You do not have to go outside to have fun with the kiddos. Grab your pillows, chairs, cardboard boxes, and more to make a safe obstacle course in your living room. Kids love testing their gross-motor skills, and an obstacle course is a fun and simple way to keep them engaged. The silliness and laughter that will ensue will be cherished memories. That is the kind of holiday fun you want to remember forever. 

Go On A Holiday Lights Walk

Shorter days mean that you can see holiday lights before it gets too late, so a holiday lights walk will not interfere with bedtime. Grab some hot tea and take a walk through your neighborhood, or a neighborhood known for extravagant lights. Kids love spotting their favorite displays and walking together is a great way to incorporate light movement into your evening routine. 

Visit A Local Playground Or Park

Outdoor play is beneficial, even in colder weather. Fresh air helps to boost mood, support immune health, and provides natural vitamin D, which is beneficial during cold and flu season. A quick daytime trip to the playground can help kids burn off energy and support physical development. Just make sure to bring layers, hats, gloves, and more to stay warm. 

Involve Kids In Holiday Decorating

From putting the lights up and wrapping presents to placing ornaments on the tree, there is never a dull moment during the holidays. There is always something to be done, and you should invite the kids to participate. They can help sweep pine needles, set the table, stir a stew, or anything else that needs completing. These types of activities help encourage independence, coordination, and practical life skills. 

Try A Festive Dance Party

It’s your turn to DJ! Or maybe you let your children DJ the holiday dance party in your own home. Put up the lights, get in your holiday jammies, and start dancing. Dancing aids coordination, balance, and self-expression. Plus, it helps to burn off energy and boost mood during darker winter months, during which adults can develop seasonal affective disorder.

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This vanilla cinnamon chia pudding is a creamy, lightly sweet breakfast treat made by soaking chia seeds in a mixture of homemade almond milk, vanilla extract, and a touch of cinnamon. Not to get too scientific, but the seeds absorb liquid and swell to form a naturally thick, pudding-like texture that is similar to tapioca. Cinnamon is a warming spice that helps balance the mellow vanilla flavor, while optional additions like a drizzle of maple syrup, fresh fruit, or nuts create layers of both flavor and texture. Chia pudding seems like a dessert, but it is nutrient-dense and makes for the perfect grab-and-go breakfast.

Chia seeds are naturally rich in soluble fiber, which forms a gel in the stomach, supports digestive function, and keeps you feeling full for longer. The seeds also provide omega-3 fatty acids, high-quality protein, and minerals such as calcium, magnesium, and phosphorus. Combine all of those benefits with wholesome flavorings like cinnamon, which exhibits antioxidant and anti-inflammatory activity, and your chia pudding becomes a well-balanced meal that promotes long-lasting energy, rather than spiking blood sugar. Unlike a lot of breakfasts that rely on refined grains or added sugars, chia pudding derives its sweetness naturally and allows full control over ingredients.

Compared to unhealthy American breakfast classic—think sugary cereals, oversized muffins, pastries, syrup-drenched pancakes, or processed breakfast sandwiches—chia pudding offers sustained energy without the mid-morning crash. Traditional American breakfast foods are generally rich in refined flour, saturated fats, or added sugars. They tend to lack fiber and essential micronutrients as well. Those unhealthy options can elevate blood glucose rapidly, lead to inflammation, and leave you hungry shortly after finishing the food. In contrast, chia pudding contains slow-digesting fiber, healthy fats, and essential micronutrients that nourish the body and help maintain balanced energy throughout the day.

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This ruby-red cranberry smoothie starts with homemade almond milk, which gives it a velvety base and slightly nutty flavor. It also delivers valuable antioxidants like vitamin E, which contributes to glowing skin. The crisp apple adds subtle sweetness and fiber, which encourages optimal digestion and keeps you full between meals. A spoonful of almond butter brings the healthy fats, plant protein, and nuttiness that complements the homemade almond milk. It’s safe to say that this smoothie is not lacking in nutrition!

Because fresh cranberries are very tart, you need a sweet ingredients to balance them. That’s where dates come in and they offer dessert-level sweetness without the inevitable sugar crash, potassium, and they support natural energy. Hemp hearts sprinkle in much needed omega-3 fatty acids, helping keep the brain sharp and heart functioning optimally. This smoothie would not be what it is without cranberries, the tart little overachievers that are antioxidant-rich and help support the urinary tract. Additionally, cranberries bring that signature zing that wakes up every cell in the body.

What you are left with is a refreshing, nutrient-dense smoothie that helps boost immune function, support digestion, and fuel your day with clean energy. Not to mention, this smoothie tastes like a treat without having to feel guilty about enjoying it. Think of this smoothie like the wellness equivalent of wearing a cape….minus the questionable fashion choice. Enjoy sipping your way toward optimal health this winter when you make this smoothie.

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Have you ever been in bed attempting to go to sleep, but you just end up staring at the ceiling at two in the morning? That’s not uncommon for people with insomnia. Although sleeping pills and other downers may help you sleep, they are not long-term solutions, nor are they the safest for your health. 

A recent, large analysis suggests that people with sleep troubles may soon be able to sleep with ease. There are certain forms of exercise that may rival medication and therapy when it comes to improving sleep. The researchers stated that gentle, intentional movement, such as Tai Chi, yoga, or even a brisk walk, can boost sleep time and help you fall asleep more easily. There was even one practice that emerged as a standout, offering benefits that may last years. 

The Standout Sleep Helpers

Researchers looked at over 20 clinical trials that tested different exercise programs, including yoga, Tai Chi, walking, jogging, and strength training. They compared those exercises to standard care and lifestyle changes. In their analysis, they found that several forms of exercise delivered several benefits, especially jogging or walking, yoga, and Tai Chi. In fact, yoga was associated with two extra hours of total sleep time. It also improved sleep efficiency by nearly 15% and reduced the time it took to fall asleep by 30 minutes. 

Walking or jogging were more beneficial for reducing overall insomnia severity, as they lowered insomnia score by nearly 10 points. That is enough to make a significant difference in daytime energy, concentration, and mood. 

Tai Chi turned out to be the most beneficial exercise for sleep. If you do not know, Tai Chi is a slow, Chinese martial art that combines deep breathing, graceful movements, and a meditative state of mind. Tai Chi was able to improve every sleep outcome measured in the analysis, from duration to overall quality. It was able to add over 50 minutes of sleep per night, shortened sleep latency by nearly 25 minutes, and kept people from waking up as frequently. What’s more impressive is that the benefits persisted two years after starting the practice. 

The Science Behind It All

• Tai Chi: It helps relax muscles while activating the parasympathetic (the rest and digest) nervous system. That works to lower the physiological hyperarousal that is common in people with insomnia. In the long-term, Tai Chi may help reduce inflammation, support healthy circadian rhythms, and boost brain-derived neurotrophic factor. 
• Yoga: It works to enhance body awareness, mindfulness, and breath control, all of which work to reduce anxiety and calm an overactive brain. Additionally, yoga may help improve flexibility and be quite restorative. 
• Walking or jogging: Both of these exercises help increase energy expenditure, which can lower stress hormones like cortisol and enhance melatonin production. Both of those translate to deeper stages of sleep and reduce the amount of time it takes to fall asleep. 

How To Optimize Your Sleep

If you currently struggle with insomnia, you do not have to completely overhaul your fitness routine. According to the study, the type of exercise matters more than the amount of exercising you do if you want to improve sleep. If you tend to wake up frequently throughout the night, yoga and Tai Chi may be more beneficial. If you struggle with daytime fatigue, jogging or walking are better options. Finally, if you’re striving for both short- and long-term sleep benefits, consider practicing Tai Chi.

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If you associate fall with root vegetables, you are already ahead of the curve. Parsnips, butternut squash, yams, rutabaga, turnips, acorn squash, and more are common to use during the fall. You can incorporate these ingredients into roasted vegetable medleys, stews, soups, and so much more. Although “hearty” and “comforting” tend to be adjectives associated with fall meals, you can change the narrative while still utilizing seasonal ingredients. 

In this article, you will find recipes that call for roasted fall produce and we didn’t forget to include a couple soups. After all, what is fall without a soul-warming soup or stew? This article also aims to showcase some more refreshing fall recipes that don’t weigh you down. Whether you want perfectly spiced snack, filling side dish, or energizing breakfast, we have you covered. If you like some of the recipes in this article and post them to your socials, make sure to tag us! We love seeing our Dherbs family make the recipes we publish!

Pear Ginger Smoothie

Enhance your fall with this perfectly balanced pear ginger smoothie. It’s the perfect combination of sweet, spicy, and aromatic. You won’t want to stop drinking it!

Click here to make the smoothie.

Spiced Fall Fig Smoothie

This spiced fall fig smoothie embraces some classic seasonal spices, but don’t let the sweet, almost milkshake-like flavor fool you; it’s brimming with nutrients!

Click here to make the smoothie.

Roasted Kabocha Squash Seeds

Is this your new favorite snack? It could be if you are willing to be a little experimental. While these are not cleanse-approved, the kabocha squash seeds fill you up and satisfy salty cravings.

Click here to make the snack. 

Pumpkin Spice Date Energy Balls

Have you been on the lookout for a healthy pumpkin spice treat? Well, you found it in these raw vegan date energy balls. 

Click here to make the snack. 

Roasted Chickpea Fall Salad

A delicious creation that is crispy and hearty! Made with kale, roasted chickpeas, pomegranate arils and more, this fall salad is to die for. 

Click here to make the salad. 

Fall Harvest Salad

A deliciously filling fall harvest salad contains golden beets, sweet potatoes, and uses a hearty base of mixed greens and quinoa. You will not be hungry after eating a bowl of this salad. 

Click here to make the salad. 

Fall Vegetable Soup

This vegan fall vegetable soup brings together unsung earthy root vegetables like rutabaga, parsnip, carrots, and butternut squash. Your fall season would not be complete without this soup!

Click here to make the soup. 

Vegan Pumpkin Pie Pudding

Fortunately for you, this pumpkin pie pudding is a healthy, guilt-free dessert that you’ll be enjoying throughout autumn. It is a wonderful vegan creation that contains nutritionally-dense ingredients, including raw cashews, pumpkin puree, pure maple syrup, and pumpkin pie spice.

Click here to make the pudding.

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