"Winter Blues & Fat Gain: Vermont's Vitamin D Secret"

By Franklin Everett Shaw

May 18, 2026

The Green Mountains are beautiful, but they cast long shadows, especially in winter. For Vermonters, those shadows aren’t just scenic; they can contribute to a real struggle with Seasonal Affective Disorder (SAD) and the dreaded winter weight gain. It’s time to ditch the maple syrup-fueled denial and face the facts: Vitamin D deficiency is a serious problem in the Green Mountain State, and we need a Vermont-specific strategy to combat it.

Vitamin D, often called the “sunshine vitamin,” is crucial for mood regulation, bone health, and immune function. Vermont’s latitude means we get significantly less sunlight during the winter months, drastically reducing our natural Vitamin D production. This isn’t just a theoretical concern; studies show a high prevalence of Vitamin D deficiency in northern states, and Vermont is no exception.

So, what can a Vermonter do? First, let’s talk about strategic sun exposure. Even on cloudy days, some UV rays penetrate. Maximize your exposure during the peak daylight hours, typically between 10 am and 2 pm. Even a 15-20 minute walk outside can make a difference. Bundle up, grab your snowshoes, and embrace the crisp Vermont air.

But let’s be realistic: Vermont winters are long and often brutally cold. Relying solely on sunlight is insufficient. That’s where diet and supplementation come in. Forget the generic advice about “eating healthy.” We need Vermont-specific solutions.

Consider these Vermont-sourced (or easily accessible in Vermont) Vitamin D-rich foods:

• Fortified Milk and Dairy Products: Many Vermont dairy farms fortify their milk with Vitamin D. Check the labels! Support local farmers and boost your Vitamin D intake simultaneously.
• Eggs: While not exclusively a Vermont product, eggs are readily available and a good source of Vitamin D, especially if the chickens are raised outdoors or fed Vitamin D-supplemented feed. Look for eggs from local farms at your farmers market.
• Fatty Fish: While Vermont isn’t exactly known for its seafood, smoked salmon and trout are often available at local markets and can provide a decent dose of Vitamin D.
• Mushrooms: Certain types of mushrooms, particularly those exposed to UV light, can be a good source of Vitamin D. Look for locally grown mushrooms at farmers markets or specialty stores.

However, even with a carefully planned diet, supplementation is often necessary, especially during the darkest months. Don’t just grab any Vitamin D supplement off the shelf. Consult with your doctor or a registered dietitian to determine the appropriate dosage for you. Factors like age, weight, and existing health conditions can influence your needs.

Now, let’s address the elephant in the room: winter weight gain. Vitamin D deficiency is linked to increased fat storage and decreased muscle mass. This, combined with reduced physical activity during the winter, can lead to unwanted weight gain.

The solution? Indoor exercise. But let’s be honest, many older Vermont homes aren’t exactly spacious. We need routines tailored for small spaces.

Here’s a simple, effective routine you can do in a small Vermont living room:

1. Chair Exercises: Seated leg extensions, arm raises, and torso twists can improve strength and flexibility without requiring much space.
2. Resistance Band Workouts: Resistance bands are inexpensive and versatile. You can use them for a variety of exercises targeting different muscle groups.
3. Yoga and Pilates: These practices can be adapted for small spaces and improve flexibility, strength, and balance. There are many online resources available, including free videos on YouTube.
4. Step Aerobics (Modified): Use a sturdy step stool or even a thick book to perform step aerobics exercises. Be sure to prioritize safety and start slowly.

Remember to start slowly and gradually increase the intensity and duration of your workouts. Consistency is key. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.

One specific challenge in Vermont is the accessibility of healthcare, particularly for older adults in rural areas. Many Vermonters live far from hospitals and clinics, making it difficult to get regular checkups and Vitamin D level testing. Telehealth can be a valuable tool for these individuals. Many Vermont healthcare providers now offer telehealth services, allowing patients to consult with doctors and registered dietitians remotely.

Another pitfall is the tendency to self-diagnose and self-treat. Don’t rely on online quizzes or anecdotal evidence to determine your Vitamin D status. Get your levels tested by a healthcare professional.

Furthermore, be wary of “miracle cures” or overly hyped supplements. Stick to reputable brands and consult with a healthcare professional before taking any new supplements.

Let’s talk about specific demographics. Older adults are particularly vulnerable to Vitamin D deficiency due to decreased skin thickness and reduced kidney function, which impairs Vitamin D activation. They also tend to spend more time indoors. For this group, regular Vitamin D supplementation and a focus on fortified foods are crucial.

Finally, remember that combating SAD and winter weight gain is a marathon, not a sprint. It requires a holistic approach that includes strategic sun exposure, a Vitamin D-rich diet, regular exercise, and professional guidance. By taking proactive steps to manage your Vitamin D levels, you can thrive, not just survive, during the long Vermont winter. Don’t let the shadows win.