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Autor: Dr.Lejla Kažinić Kreho
Defeat spring fatigue syndrome with food and help your body recover natural energy |
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During spring months, many of you will reach for various vitamins, minerals or other remedies because of the sensation fatigue, lack of sleep and headache.
I am frequently surprised at how many different natural remedies people use without thinking whether each of them is the best choice.
But did you know that it is possible to improve spring fatigue with food?
Hereinafter we will introduce you to foods that revitalize the organism and alleviate the symptoms of spring fatigue.
What is spring fatigue?
Spring fatigue is triggered by the change of seasons, when we leave cold winter and enter warmer spring. Known as spring fatigue syndrome, it is not an illness, but a set of physical and physiological symptoms, the most frequent of which is a drop in energy.
It is a condition the causes of which are not known with certainty, but the most likely culprits are hormones.
In winter the days are short with little sun, which inhibits the production of sufficient amounts of serotonin, the chemical responsible for feelings of satisfaction and happiness.
It is the reason why some of us suffer from depression during winter, a condition known as the winter blues.
Of course, when there is a deficit of serotonin, which picks us up and makes us more active, the principal role is taken over by the other hormone, melatonin, which regulates sleeping.
With the arrival of spring, their roles alter. A hormonal change occurs to which the body has to get used to. Fatigue and other symptoms set in as a reaction to this functional change.
You must have experienced lethargy and sleepiness – all normal reactions due to the drop in the blood pressure caused by the change of temperature and the exchange of hot and cold periods during a spring day.
Other notable symptoms, physiological and psychological, include vertigo, headache and migraine. Some people feel the pain in the joints, while others have trouble sleeping and suffer from irritability.
Generally, we feel it difficult to perform our daily chores.
It seems that the people prone to the fluctuations of blood pressure and those who have a lower blood pressure are more vulnerable to the symptoms of spring fatigue.
The good news is that spring fatigue does not last long and it goes away when the serotonin level in the body stabilizes.
But if the symptoms of spring fatigue persist for more than three weeks, it would be good for you to consult a doctor of conventional or alternative medicine.
Which food is the best choice?
The general rule: eat as much ecological fruit and vegetables and the food rich in vegetable fiber. On the other hand, avoid fatty foods and all refined items.
Due to fatigue, many of you will choose refined foods precisely because they briefly raise energy levels. However, such foods will make them feel the tiredness and other symptoms again very quickly.
Fatty foods, that is the foods rich in saturated fatty acids, need more time to digest, which will result in an increased sensation of fatigue.
Therefore cut the consumption of deep fried foods and chose steam-cooked garnished with rice or pasta.
Your menu should contain:
- Foods of a lower glycemic index – food which, when eaten, gradually release the sugar in the blood, which prolongs the sensation of fullness and energy.
- Foods rich in vegetable fibers such as lentil, bean, brown basmati rice (choose a white variety if you are prone to anemia) and chickpeas.
- Foods rich in good essential fatty acids such as avocado, flaxseed and sesame seeds.
- If you do not like spicy foods, it would not be a bad idea to spice up your dish with chili peppers, because they stimulate the production of mood-improving endorphins.
- Do not forget to consume high quality proteins like quinoa, which is extremely rich in magnesium.
- Enjoy fruits and vegetables since their assortment increases by the day. We recommend leafy green vegetables like salad, broccoli, cabbage, green peas and wild asparagus.
For instance, a meal against spring fatigue can consist of a lentil stew along with a bowl of basmati rice and green lettuce with avocado, seasoned with flax oil.
If you eat leafy greens, let your drink be full of vitamine C to accelerate the apsorption of iron from the vegetables and offer a natural solution for anemia as well.
If you are addicted to fast and unhealthy food and you find it difficult to renounce to such treats? You don't have to deny yourself anything, just make a healthy barbecue.
Why don't you make a hamburger from barbecued beans with unpeeled potatoes roast in oven?
There is no reason you shouldn't add mayonnaise, provided you made it yourself, by mixing yogurt with mustard. You will still enjoy your favourite meal but in a different way.
You will be surprised because such a meal will not only provide you with a sensation of fullness, but also with additional energy and at the same time alleviate the symptoms of spring fatigue.
Which habits should you change to increase your energy?
It is important to eat more often, but smaller meals in order to keep the blood sugar levels stable.
Besides choosing foods with a lower glycemic index, you should not ignore exercise.
It will help you raise your energy levels, lift your mood, enhance the flow of blood to the brain, improve your sleep and strengthen your confidence.
What exercise is recommended?
Any one, especially if you were reluctant to work out previously.
What matters now is to get moving. Go for a walk which could be light in the beginning and then gradually step up the rhythm.
Also excellent are running, biking and swimming. Don't forget to drink 1,5, to 2 litres of liquid in order to improve your blood pressure.
If you are really vulnerable to spring fatigue or if your symptoms make it difficult to perform your daily tasks, then I'd recommend B-complex, especially the folic acid and the vitamins B3, B6 and B12.
Selen in doses of 200 mcg is also a good supplement.
Don't forget to consult an expert and adapt the supplementation to your individual characteristics.
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