Can winter blues affect my baby's growth during pregnancy?

Though mild mood dips or fatigue won’t directly harm your baby, prolonged stress or mood swings can affect your hormones, which disturb your sleep and diet, causing obstructions in your baby’s growth. Mood management is crucial for a healthy pregnancy.

Can I take herbal teas to balance my mood during pregnancy?

Yes, you can take herbal teas like tulsi or ginger to refresh and uplift your mood. However, consult your fertility specialist before taking such herbal teas or beverages.

Winter Blues in Pregnancy: How to Beat Low Mood and Fatigue

Winter is a season of warm soups, long nights, and relaxing weekends. But if you’re an expectant mother, the season may be a rollercoaster ride for you. From low mood to unexpected fatigue, women generally undergo multiple feelings, which make them wonder- Why is winter so cruel to me? But the truth is that you’re not alone!

The winter blues, also known as seasonal affective disorder (SAD), can affect anyone. Furthermore, shorter days and longer nights in winter can trigger hormonal shifts, making women more prone to mood swings as sunlight levels decline and temperatures drop.

Let’s discuss how winter blues in pregnancy affect your mood and what you can do to prevent fatigue and moodiness.

How Do Winter Blues Affect Pregnant Women?

During pregnancy, a woman’s body undergoes several hormonal changes, which can cause fatigue and moodiness. Furthermore, cold winter temperatures can amplify these symptoms. Here’s how winter may affect pregnant women.

Vitamin D Deficiency

Shorter days in winter reduce sunlight exposure, thereby lowering vitamin D production. It plays an essential role in regulating hormones, causing a balanced mood. However, if a pregnant woman has a vitamin D deficiency, it may cause fatigue, mood swings, stress, or even mild depressive symptoms. Doctors thus usually recommend vitamin D3 supplements for expectant mothers to balance hormones and reduce stress.

Note: Even if you’re deficient in vitamin D, consult your gynaecologist before consuming such supplements or medications to avoid medical complications.

Limited Physical Movement

Cold weather generally restricts outdoor movement and physical activity, which can make expectant mothers experience mood swings and fatigue. However, it’s essential to balance endorphins (a happy hormone) and maintain blood circulation. Practising regular movements like walking or prenatal yoga is vital for balancing your hormones, which are necessary for both the mother’s and the baby's health.

Note: Consult your gynaecologist to learn which physical activities to adopt and which to avoid. Don’t lift heavy objects during your pregnancy.

Improper Sleep Schedule

Shorter days and longer nights in winter can lead to more melatonin production (a sleep hormone), which makes you feel sleepier even during the day. When you fall asleep in the afternoon, you may face trouble sleeping at night. The imbalance can cause mood dips and fatigue without doing anything.

Note: If you’re facing sleep issues at night, stick to a routine and follow it. Read novels or holy books before sleep to calm your mind and balance your mood. Follow your doctor’s advice for quality sleep.

Tips to Overcome Winter Blues During Pregnancy

Mood swings and fatigue are common during pregnancy. However, these symptoms can worsen in cold temperatures. Here’s how you can beat winter blues during pregnancy.

Consume Hormonal-Balancing Foods

Your diet during pregnancy plays a crucial role in regulating your hormones. Consume seasonal foods like walnuts, flaxseeds, spinach, lentils, salmon, and avocados to support your hormones and combat mood swings and fatigue. These winter superfoods are rich in iron, folate, omega-3, and magnesium, which prevent mood dips and help you stay balanced throughout the day.

Note: Consult your gynaecologist before consuming these foods to avoid digestion-related issues.

Connect With Your Loved Ones

While consuming nutrient-rich foods is essential, connecting with others is another way to boost your mood and feel more energetic. Talk to your partner, parents, or friends with whom you feel most connected. When you share your inner thoughts, you’ll feel lighter and better. Remember that building an emotional connection is an ideal way to lift your spirits. Furthermore, you can consider journaling or preparing a gratitude list to improve your mood.

Prioritise Adequate Sunlight Exposure

Vitamin D deficiency is a significant cause of winter fatigue and low mood. Get at least 15-20 minutes of early morning sunlight to absorb UVB rays, which boost vitamin D production, an essential hormone for hormone regulation. Furthermore, adequate sunlight exposure stimulates the production of serotonin, a natural mood-boosting hormone. Stick to a specific timeframe between 8 am and 10 am to reap the benefits of sunlight.

Tip: Avoid standing for hours. Get your vitamin D levels tested and consult your doctor before exposure to sunlight.

Consultation is Key

If you experience continued fatigue, winter stress, or low mood, don’t hesitate to seek medical attention immediately. Your doctor can check for thyroid imbalance, vitamin deficiencies, and anaemia to identify the root cause of your depression-related symptoms. Pregnancy during winter is likely to cause mood swings and fatigue. However, timely consultation is crucial to lead a safe pregnancy.

While winter offers relaxation and comfort, it can take a toll on your pregnancy, causing low mood and fatigue. It can lead to hormonal imbalance and can even put your pregnancy in a high-risk category. However, sticking to a nutrient-rich diet, building emotional connections, getting sunlight exposure, and prioritising regular check-ups are essential to beat the winter blues and maintain a healthy pregnancy.

Whether you’re pregnant, a new mom, or navigating postpartum, you don’t have to do it alone. Join our support group to connect, share, and support one another.

FAQs on Winter Blues in Pregnancy: Managing Low Mood and Fatigue

Can winter blues affect my baby's growth during pregnancy?
Though mild mood dips or fatigue won’t directly harm your baby, prolonged stress or mood swings can affect your hormones, which disturb your sleep and diet, causing obstructions in your baby’s growth. Mood management is crucial for a healthy pregnancy.
Can I take herbal teas to balance my mood during pregnancy?
Yes, you can take herbal teas like tulsi or ginger to refresh and uplift your mood. However, consult your fertility specialist before taking such herbal teas or beverages.