November 13, 2026, 9:03 am | Read time: 2 minutes
When the days get shorter, the weather becomes more unpleasant, and sunlight is scarce, it can affect many people’s moods. But what helps against the fall and winter blues? Four doctors share the strategies they use to avoid feeling down during this time.
Get as Much Daylight as Possible
For family doctor Dr. Carsten Lekutat, light plays a crucial role during the dark season. “Above all, I try to get as much sunlight as possible. Fall blues and depression can overlap,” explains the physician. “This is also due to changes in neurotransmitters in the brain: more melatonin, the sleep hormone, and less serotonin, the so-called happiness hormone, are produced.” Therefore, Lekutat tries to make the most of the few bright hours. “I recommend spending a lot of time outdoors during the day and surrounding yourself with light. As the bright hours become fewer, daylight lamps can also help. They are now affordable.”
Walk Briskly for 30 Minutes Every Day
Prof. Dr. med. Susanne Reger-Tan, a diabetologist and endocrinologist, also relies on daylight. Additionally, regular exercise is part of her personal program against the winter blues. “Walk briskly outdoors for about 30 minutes every day. Maintain this habit for several weeks, as the effect may not be immediately noticeable.”
Can Daylight Lamps Help With “Seasonal Affective Disorder”?
How to Stay Cheerful Through Fall and Winter
Mountain Biking Through the Woods
For those seeking more activity, gastroenterologist and infectiologist Prof. Dr. Uta Merle combines exercise with time in nature and social interactions. “To give the fall and winter blues no chance, I go mountain biking with friends through the woods. I also pay special attention to good sleep and healthy eating. Additionally, enjoying work helps keep my spirits up during the dark season.”
Exercise in the Morning and Eat Colorfully
Prof. Dr. Thomas Kälicke, a specialist in surgery, orthopedics, and trauma surgery, starts his day with exercise. “I don’t really know the fall blues,” he says. “Maybe that’s because I exercise every morning–especially during the dark season, I particularly enjoy it,” says Kälicke.
In terms of diet, the doctor focuses on variety and color. “Crisp vegetables, bright fruits, and aromatic spices bring a piece of summer to the plate–and the scent of good spices already lifts my mood. A piece of dark chocolate is also allowed: after all, enjoyment is part of a healthy life!”