Feeling a case of the winter blues, even on brighter days, is more common than you might think. Psychologists say seasonal mood dips can linger this time of year, but one proven way to lift your spirits is simple movement. Experts note there’s no single cure for happiness, yet exercise can help. According to the Cleveland Clinic, activities as easy as taking a walk can trigger “feel-good” hormones like serotonin, oxytocin, endorphins, and dopamine.
The same balanced mindset applies to food. Many people rely on the idea of a “cheat day” when following a specific eating plan, but registered dietitians warn this approach can lead to guilt or shame around meals. Instead, they recommend the 80–20 rule: aim to eat nutrient-dense foods about 80 percent of the time, while allowing flexibility the remaining 20 percent.
If fast food falls into that 20 percent, healthier choices can still make a difference. Nutrition experts suggest opting for grilled chicken, salads, or soups when possible, and limiting fried, breaded, or heavily processed items. Small, realistic choices—whether in movement or meals—can support both physical and mental well-being throughout the season.