Why Am I Hungrier in the Fall and Winter?

For those of us in the Northern Hemisphere, our days are getting shorter, and the temperatures are getting cooler. Seasons are a reminder that change is constant, and right now, during these cold, short days, it feels like this change is taking over my appetite. I’m feeling hungry more often and am craving more calorie-dense foods. Am I the only one feeling this way? Well, that answer is No. Phew!

According to a study published in the European Journal of Clinical Nutrition, people consumed an average of 86 more calories per day in the fall and winter compared with spring. People also ate more fat and saturated fat in the winter months. Shorter days and cooler temperatures may trigger an evolutionary “relic” that tells us to eat a lot now because food may become scarce in the darkest part of winter. 

The shorter days also play a part in your increased hunger. Sunlight triggers the release of the hormone serotonin, a neurotransmitter that boosts our mood. With shorter days, you’ll likely get less sunlight and serotonin boosts. So, your body naturally seeks this “happy” hormone differently. One way is via food. Carbohydrates, like sunlight, increase serotonin levels, so our bodies crave carbohydrates and fats as comfort foods. These foods taste good, remind us of home and fun get-togethers, and make us feel good. If the cold and dark are depressing, reaching for a bowl of macaroni and cheese cheers us mentally and physically. 

So what do we do to fight these urges to eat more? First, try to get out as much as possible. Sunlight releases serotonin. Try to get a good dose of daylight to boost your mood rather than looking for that serotonin release in the refrigerator. Second, try to continue hydrating like you do in the warmer months. Just because it’s cold outside doesn’t mean you don’t need the same amount of fluids. In the colder months, substitute some of your daily fluids with tea or hot water with lemon. These beverages will fill you up a bit and help keep you warm. Third, if you’re craving a snack, try fresh citrus, which is in season in the winter months. Clementines and tangerines are the best between late October and January; orange varieties are best from December to March or April. 

Other healthy foods that will help your cravings include soups, broccoli, cauliflower, and Brussels sprouts. Salmon is also a great winter food with vitamin D and omega-3 fatty acids. A small bite of dark chocolate is another food that releases serotonin and will help you feel better and more satiated. 

Remember, it is natural to feel hungrier when the days get shorter and the temperatures drop. It is okay to give in to cravings for comfort food sometimes. Balance is essential, so reach for healthier foods and feel great all through fall and winter.