It’s no surprise that when our hormones seem to have a mind of their own, our emotional health can take a significant hit. During winter – when sunlight hours are less – these effects can become even more pronounced. Understanding the connection between certain hormones and happiness is a powerful way to support your physical and emotional wellbeing during the colder months.

Hormones are chemical messengers produced by endocrine glands that travel through the bloodstream to target tissues, triggering a wide range of biological responses when they bind to receptors at their destination. Neurotransmitters also relay messages – but they work within the nervous system, travelling short distances between nerve cells. Some substances, such as adrenaline, act as both a hormone and a neurotransmitter. When it comes to your mood, several of these messengers play a pivotal role.

Serotonin
Often referred to as a “feel-good” hormone, serotonin influences mood, sleep, digestion and emotional stability. It’s a natural mood stabiliser and supports a sense of calm and contentment. Around 90% of your serotonin is made in your gut, which means that gut health plays a critical role in serotonin metabolism. During winter, when changes in dietary choices and reduced movement can have unfavourable effects on digestion, it’s particularly important to prioritise gut-friendly habits – such as eating fibre-rich whole foods, including fermented vegetables, and staying active – to support serotonin production. 

Serotonin – along with its counterpart, melatonin – is also impacted by your sleep-wake cycle. Serotonin is supposed to be high in the daytime, while melatonin at elevates at night, fostering quality sleep. Melatonin is destroyed by light so when we expose our eyes (gently) to morning light, it allows our serotonin to surge, with all of the feel good benefits this brings. In winter, you might like to make it a morning ritual to pause and notice the morning light, even if it’s grey outside.

Dopamine
Dopamine is a neurotransmitter involved in motivation, reward and pleasure. A deficiency can result in apathy, low mood, or a persistent sense of dissatisfaction – feelings that can be more noticeable in the darker months. Support dopamine by eating foods rich in tyrosine (bananas, avocados, beans, seeds, nuts, fish and chicken), maintaining iron levels or correcting them if you are deficient, prioritising good sleep and getting outside in natural light each day. Exercise too can make a significant difference to dopamine production.

Adrenaline
Best known as the “fight or flight” hormone, adrenaline is produced when there is real stress, or when we perceive something stressful. We also make it when we consume caffeine. While it can temporarily boost alertness and energy, chronic production – such as that caused by our response to deadlines, pressure or high caffeine intake – can increase anxiety and sleep disturbances. Winter can amplify these effects, particularly if you feel under pressure to maintain the same pace as summer despite your body’s natural tendency to slow down. Reduce adrenaline output by limiting caffeine, practising conscious breathing, and becoming more aware of your stress triggers – especially those driven by a desire to be seen a certain way, such as hard-working or competent.

Estrogen
Estrogen plays many roles beyond fertility. One of those is its role in regulating key neurotransmitters like serotonin. When estrogen levels fluctuate or drop – as they do before menstruation or during perimenopause – mood changes can follow. Estrogen metabolism depends heavily on liver function and gut health, so support this process by eating plenty of leafy greens and brassica vegetables (like broccoli and kale), which promote healthy hormone detoxification. Prioritising liver health is especially helpful in winter when many people may lean towards eating fewer vegetables, drinking more wine and spending more time indoors.

Progesterone
Progesterone helps to calm the nervous system, reduce mood swings and promote better sleep. It exerts its effects by stimulating GABA receptors in the brain – GABA being your body’s primary calming neurotransmitter. Progesterone is made after ovulation, and in small amounts in the adrenal glands. Chronic stress can suppress ovulation altogether, leading to insufficient levels, plus ovulation naturally becomes irregular during perimenopause. Supporting progesterone production involves prioritising good sleep, addressing stress and ensuring adequate intake of key nutrients such as zinc, selenium and iodine – all of which support healthy ovaries and hormone production.

Hormonal health isn’t something that can be fixed overnight – but small, daily changes add up. In winter, that might mean adjusting your routine to include more warm, nourishing meals, increasing your exposure to natural light, building in moments of rest, and ensuring your body has the nutrients it needs to support hormonal harmony. You don’t have to do everything perfectly – perhaps simply take one or some of these ideas and start with what feels manageable and build from there.

When you support your hormones, you support your mood, energy, resilience and overall sense of wellbeing – whatever the season.