Winter Sunlight & Vitamin D:

How to Stay Nourished When the Days Get Short

 

A gentle winter wellness note from Henchy Family Gardens

As the days grow shorter and the air grows colder, many of us start to feel the quiet shift winter brings. Our gardens sleep under blankets of frost, the sun sinks earlier each afternoon, and our bodies begin to crave something we can’t buy in a bottle: sunlight. Vitamin D—often called the “sunshine vitamin”—is essential for strong bones, immunity, mood balance, and overall vitality. But in winter, when sunlight becomes scarce, it’s easy for our levels to dip lower than we realize. Let’s talk about why winter sunlight matters, how to tell when your Vitamin D may be running low, and simple things you can do—both in everyday life and in the garden—to stay nourished all season long.

Why it matters

Why Vitamin D Matters Even More in Winter

Shorter days = less natural exposure. Most of us go to work or school when it’s still dim and come home after sunset. Even outdoor workers struggle in winter. Weaker UVB rays. In winter, the angle of the sun changes. UVB (the rays that help your skin produce Vitamin D) barely reaches us in many places. More indoor living. It’s cozy inside—but it also limits natural light. Vitamin D supports:

• A strong immune system
• Bone health (helps your body absorb calcium)
• Mood regulation
• Hormone function
• Reduced inflammation

Low levels in winter can lead to sluggishness, irritability, low mood, decreased immunity, and more.

Listen to your body

Signs You Might Be Low in Vitamin D

Everyone is different, but common symptoms include:

• Feeling down or more emotional
• Fatigue or lower energy
• Muscle aches or weakness
• Getting sick more often
• Trouble concentrating
• Increased cravings for carbs or comfort foods

If you suspect deficiency, consider speaking with your doctor—simple blood tests can confirm your levels.

Practical tips

Ways to Boost Vitamin D in Winter

🌤️ 1. Take Intentional Sun Breaks

Even on cold days, step outside for 10–20 minutes when the sun is highest (usually between 11am–2pm).

• Stand in a bright spot.
• Roll your shoulders back.
• Let your face relax into the light.

Winter sunlight may not produce as much Vitamin D, but it still lifts mood, supports your circadian rhythm, and helps your body in subtle but meaningful ways.

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🍳 2. Include Vitamin D-Rich Foods

Try adding:

• Salmon, tuna, or sardines
• Egg yolks
• Fortified milk or plant milks
• Mushrooms exposed to sunlight
• Swiss cheese
• Yogurt

Even better? Turn these into garden-to-table winter meals—like roasted veggies with salmon or a winter omelet with herbs you grew and dried yourself.

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💊 3. Consider a Vitamin D Supplement (with guidance)

Most people benefit from a winter Vitamin D3 supplement—but always check with your doctor about dosage. A simple daily pill can make a big difference.

Garden magic

Ways Your Garden Can Help Boost Vitamin D in Winter

Even when the soil is resting, your garden can still support your winter wellness.

🌱 1. Winter Garden Walks = Sunlight Therapy

Bundle up and walk your garden paths, even for a few minutes a day. This helps:

• Increase your sun exposure
• Boost your mood
• Keep you connected to your plants and rhythms

The quiet beauty of winter—bare branches, frozen soil, soft light—can be grounding and calming.

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🍄 2. Grow Vitamin D–Boosting Mushrooms Indoors

Did you know mushrooms produce Vitamin D when exposed to sunlight or UV light? You can:

• Grow oyster mushrooms indoors
• Place them near a bright window
• Set them in the sun (or use a UV lamp) just before harvesting

They absorb and store Vitamin D, giving you a fresh source right from the garden.

🌿 3. Keep an Herb Garden Going Indoors

Herbs won’t give you Vitamin D, but they support winter wellness—especially when used in warming stews, teas, and soups. Good indoor herbs for winter:

• Rosemary
• Thyme
• Parsley
• Mint
• Basil (with warm light)

Being near plants—even indoors—helps lift mood, which is tightly linked to Vitamin D levels and sunlight exposure.

☀️ 4. Create a “Sun Spot” in Your Garden (or Yard)

Choose a sunny south-facing area, clear it off, and make it an inviting place to sit for a few minutes each day. Even in cold weather, this intentional space encourages you to step outside and soak up whatever light winter gives.

🪴 5. Start Seedlings Near Bright Windows

Late winter is perfect for starting seeds indoors. This gives you:

• Time in bright windows
• More natural light exposure
• A mental boost (because seedlings = hope!)

Caring for tiny plants is a beautiful way to reconnect with sunlight as we wait for spring.

A Winter Reminder from Henchy Family GardensOur bodies, just like our gardens, need light to thrive. Winter sunlight may be softer and shorter-lived, but it matters—for your mood, your energy, your immune system, and your overall well-being. With a few mindful choices and some gentle garden practices, you can stay nourished until the brighter months return.

Henchy Family Gardens — where stories and seedlings grow together. 🌱✨

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