As the light shifts and the temperatures drop, your body naturally asks for a little more support. Winter changes how we use minerals, how our circadian rhythm functions, and how resilient our hormones feel day to day.
You don’t need a full overhaul to feel better in this season — just a few intentional habits that work with your physiology instead of against it.
Here are three simple ways to support your hormones this winter.
Sodium needs quietly increase in winter. Less morning sunlight, colder temperatures, heavier meals, and more time indoors all shift your cortisol rhythm and mineral use — and sodium is often the first mineral to drop.
Low sodium can show up as:
• Feeling colder
• Afternoon fatigue
• More PMS
• Irritability
• Constipation
• Salt cravings
• Feeling wired at night
Sodium plays a major role in thyroid hormone transport, blood sugar regulation, and adrenal function, which is why you often feel more sensitive when it’s low.
Simple ways to support sodium:
– Add a pinch of sea salt to your morning water
– Salt your meals generously
– Incorporate mineral-rich bone broth (especially comforting in winter)
These small shifts support hydration, cellular charge, and your natural cortisol curve — all foundations for ovulation and progesterone.
Winter is naturally a lower-light season, which makes your evening environment even more important for hormone balance.
Bright artificial light — especially blue light — suppresses melatonin, disrupts cortisol, and can make sleep lighter or more fragmented.
Firelight, on the other hand, is low-blue, warm, and naturally circadian-friendly.
If you have access to:
• A fireplace
• A wood stove
• A few candles
• Or even a backyard fire pit
These are excellent forms of evening light that help your brain wind down.
To support your nighttime hormone rhythm:
– Dim overhead lights
– Use lamps or warm bulbs
– Avoid bright screens 1–2 hours before bed, or use blue-light blocking glasses
– Spend a few minutes near firelight if you can
This helps regulate cortisol, support deeper sleep, and stabilize your cycle — especially your luteal phase.
Herbal teas can be incredibly supportive in winter, especially when your mineral needs are higher and your digestion is working harder.
Some of my favorites for hormone support:
• Nettle – deeply mineralizing + gentle detox support
• Red raspberry leaf – uterine support + minerals
• Ginger – warmth, circulation, digestion
• Chamomile – nervous system + sleep support
You can even add a pinch of sea salt to your tea if you tend to run cold or feel depleted — it boosts hydration and supports adrenal function.
Teas are a simple, cozy way to stay mineral-supported without needing an adrenal cocktail.
Your hormones are incredibly responsive to light, minerals, and rhythm. Winter doesn’t need to be a season of feeling sluggish or thrown off — with a few small adjustments, it can actually be a restoring, replenishing time for your cycle.
Here are a couple great nervous system resources for you to explore during this time of the year
And if you’re looking for some cozy meal ideas, I’ve got a free recipe guide with warming dishes you’ll love!
reminder: i’m currently accepting people into my Nurture Your Fertility program. you can learn more here about the program and fill out an application!
