As the days grow shorter and darker, many people notice their cravings for sugar, bread, pasta, popcorn, wine, or baked treats begin to rise. This isn’t just a random occurance or a matter of willpower—it’s rooted in brain chemistry. Shorter days mean less sunlight, which can lower serotonin levels. Serotonin, often called our “happy hormone,” is what brings a sense of calm, steadiness, and inner light.
When serotonin drops in fall and winter, the body often looks for quick fixes—alcohol, carbs and sweets—that give a temporary boost in mood. This is why fall comfort foods feel so appealing: warm pies,hearty breads, creamy pastas, or an evening glass of wine. The challenge is that these foods spike blood sugar, affect weight, trigger inflammation, compromise digestion and contribute to other symptoms and the lift in mood is fleeting. Soon after, cravings often return even stronger, making it harder to stay aligned with health goals.
The Physiology of FallCravings
Julia Ross, in The Craving Cure, calls this pattern “depressed cravers.” We craves tarches, sweets, or alcohol to naturally boost serotonin, but over time this cycle can lead to mood swings, fatigue, insomnia, hormone imbalances, and weight changes.
Fortunately, our bodies have built-in ways to restore serotonin naturally. Serotonin is made from tryptophan, an amino acid found in protein-rich foods like turkey (think Thanksgiving!), chicken, grass-fed beef, game meats, and even organ meats. Increasing these nutrient-dense proteins at this time of year is so important. But the conversion process also requires nutrient cofactors—vitamins and minerals, such as Vitamin D, vitamin B6 and magnesium, to name a few, that help the body turn tryptophan into serotonin effectively. Without them, cravings intensify, and mood dips become more common. Ensuring all your nutrients are optimized at this time of year is essential for physical, mental and emotional wellbeing.
If you have been working with me to optimize your neuro-nutrients this is an important time to be proactive and preventatve by adding back in or incresing your serotonin producing nutrients. A Neuro-Nutrient follow up is recommended at this time of year.
If you are somebody that tends to Seasonal AffectiveDisorder, this is a very good time to come and see me for a Neuro-Nutrient Therapy consultationwhere we can assess your neurotmrasmitters and nutrient co-factors, to ensure you are offering your body the key nutrients that prevent seasonal depression and persisent cravings.
Seasonal Shifts: Choosing Foods That Truly Nourish
Sometimes, cravings feel out of control simply because our diet hasn’t shifted with the season. If you’re still eating light summer fare—salads, raw vegetables, smoothies—you may be craving the “wrong” foods because your body is asking for more grounding, warming nourishment. Fall is a time to transition to hearty soups, roasted root vegetables, stews, curries, oatmeal, and stewed fruits. By aligning your meals with the season, you give your body the comfort it’s seeking in a way that is balancing and stabilizing, often reducing the pull toward sugar, bread, and processed carbs that can negatively impact health.
How to Enjoy Fall Comfort Foods Mindfully
The good news is you don’t need to avoid your favorite fall foods to stay healthy. In fact, trying to resist or restrict too much can backfire and make cravings even stronger. Instead, intuitive eating and mindful nourishment provide a way to enjoy the cozy flavors of fall without guilt or sabotage.
Be aware of How FoodsMake You Feel
By reflecting on your energy, mood, digestion, and cravings after meals, you can begin to see patterns. For example, you might notice that a hearty bowl of stew leaves you feeling grounded and satisfied,while pastries leave you tired and craving more sugar. When you do indulge or give in to a craving, you may notice your sleep is affected or for women, more hot flashes. This kind of gentle witnessing encourages mindful choices and makes it easier to align comfort with health.
Finding Flexibility Without Guilt
Intuitive eating isn’t about perfection; it’s about balance and self-trust. By understanding the science and nutritional deficiencies behind your cravings, shifting into seasonal foods, and choosing nourishing meals that also feel comforting, you can align with your body’s needs rather than fight against them.
This fall, give yourself permission to enjoy the coz ymeals that bring warmth and tradition, while also supporting your serotonin naturally with supportive supplements, protein, nutrient-rich foods, seasonal food and mindful eating practices. Comfort and health can truly coexist.
Yours in health & vitality,
Amy
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