With the wind, rain and snow, it's been a long winter. But when it comes to seasonal affective disorder, a few sunny days can make a difference.

"Even though there's overall a low mood during the winter, there can be lifting of the mood during bright, sunny weeks," said Dr. David Avery of Harborview Medical Center.

The good news is spring is just around the corner, but for women especially, the effects of winter can linger.

"It's not clinical depression, its not SAD, but it is an ongoing syndrome of decreased energy, more irritability, problems with eating too much, concentration problems, and it really does affect women's quality of life," said Marie-Annette Brown, PhD, RN, of the University of Washington.

Brown wrote "When Your Body Gets The Blues," based on a clinical study.

We first met Maryellin Robinson five years ago when she was one of the original participants.

"I felt stuck, I felt stuck and I didn't know to move and get out of that," she said.

The solution is simple.

1. Go outside.

"The research shows that the first thing that happens when people go outside is a boost in a mood and a decrease in carbohydrate cravings," said Brown.

2. Take a brisk, 20-minute walk.

3. Add vitamins, especially B and D.

For convenience, study participants took a special formulation called levity, but you can buy the same vitamins separately. Five years after the book came out, Dr. Brown is still giving the same advice to her patients, because it works.

Just ask Robinson, who's been hooked ever since.

"Even though you've been working at your desk like a maniac, you get up, you leave and go outside, it's like 'oh I feel so much better now," she said.

Even on the cloudiest days, there's still more light outdoors than indoors. One unexpected benefit: The original study participants lost weight without even trying.