Why does colder weather change how we eat and burn energy? Is it the shorter days, the cold air rolling off the La Plata Mountains or those cozy comfort foods? It’s really all of these – each plays a role in how the body “protects” itself through the longer, colder winter here in Southwest Colorado.
But one question remains: Does your body truly need more comfort food this time of year, or just more warmth?
It’s true that thermogenesis – the process by which the body generates heat – increases slightly in cold conditions, giving metabolism a small seasonal boost. Still, that doesn’t fully explain the extra appetite many people feel as temperatures drop. The real story involves a few powerful hormones that regulate hunger and mood.
Ghrelin is the hormone that signals hunger. It is produced mainly in the stomach and tells the brain it’s time to eat. With less morning sunlight, melatonin (the sleep hormone) stays elevated longer, and cortisol (the wakefulness hormone) rises later in the day. This shift disrupts ghrelin’s normal rhythm, often causing hunger to strike at different or unexpected times. Many people notice stronger mid-morning, mid-afternoon or late-evening cravings in the shorter winter days than in the longer, sunnier days of summer.
Leptin, which is released by fat cells, signals the brain when you’ve had enough to eat. Cold exposure and reduced daylight may decrease leptin sensitivity, meaning your brain doesn’t receive the fullness signal as clearly. The result: It’s easier to overeat or snack more frequently during the colder months.
Then comes serotonin, the brain chemical that influences both mood and appetite. Did you catch that? The same part of the brain that regulates mood also regulates appetite. It’s easy to see how emotional eating can come into play for millions of adults. Sunlight triggers serotonin production, so when daylight hours shrink, serotonin levels drop while melatonin remains elevated longer. This combination creates that familiar “winter slowdown” or “winter blues.”
The body naturally looks for a workaround – carbohydrates temporarily raise serotonin availability, which helps explain those powerful cravings for comfort foods like bread, pasta and sweet treats. It’s not just emotional eating; your body is trying to restore biochemical balance and warmth.
So, it’s not simply about comfort food – your body is working to balance energy, mood and temperature. While throwing another log on the fire helps you feel cozy, it doesn’t influence the hormones at play. Here are a few smart ways to stay warm and energized without derailing your nutrition goals:
- Choose complex carbohydrates – like sweet potatoes, oats and winter squash – instead of refined ones such as white bread, pasta and sugary treats. It’s no coincidence that late-season harvests provide exactly what the body needs this time of year.
- Include lean proteins and healthy fats to help stabilize blood sugar, boost satiety and counteract that winter dip in leptin sensitivity. Foods like salmon, eggs, nuts and olive oil are great choices.
- Use warming spices – cinnamon, ginger, cayenne and turmeric – in teas, soups, stews and chili. They not only enhance flavor but may gently support thermogenesis, your body’s internal heat production.
By tuning into these subtle shifts and fueling yourself wisely, you can keep your metabolism humming, your mood steady and your energy strong all winter long.
Fran Sutherlin, RD, MS is a local registered dietitian, specializing in using digestive wellness to prevent or manage chronic disease. She has a master’s degree in nutrition, is a personal health coach, speaker and owner of Sustainable Nutrition. She can be reached at 444-2122 or fran@fransutherlin.com.
