We escaped from the rainy, cold and dark days of winter. The spring season, where sunny and long days await us, is at our doorstep. But we feel exhausted and tired on these beautiful days. From where? The reason may be spring fatigue.
What is spring fatigue?
Spring fatigue is a number of problems that occur due to the body's inability to adapt to the change of seasons. In autumn and winter, the rhythm of the body changes. Busier due to early darkening melatonin is secreted. With the prolongation of the days in the spring, a decrease in melatonin secretion may occur. This situation is thought to be the trigger of spring fatigue.
Spring fatigue, sensitivity of retinal cells to light, imbalances in the substances that provide chemical transmission in the brain, permanent disorders in the cyclic rhythm. serotonin may be due to level fluctuations.
Is every fatigue spring fatigue?
Although we attribute the fatigue we experience in spring to spring fatigue, in fact, not every fatigue is spring fatigue. Fatigue is classified in different ways. Chronic fatigue, psychological fatigue and spring fatigue…
Chronic fatigue: This type of fatigue lasts for more than 6 months and is difficult to treat. It has endocrine, neurological and psychological causes. For information on chronic fatigue read this post.
psychological fatigue: This type of fatigue usually occurs in parallel with the events experienced by the person.
spring fever: Occurs seasonally and manifests itself with the onset of spring.
What causes spring fatigue?
The body is more sedentary in winter. In the spring, as the weather starts to warm up, it starts to get active. It takes time for the body to adapt to this change and for the hormonal system to regulate itself.
As a result of sudden temperature differences, the adaptation process slows down even more. The humid and polluted air also contributes to spring fatigue.
Some situations increase the likelihood of spring fatigue. Such as unbalanced diet, susceptibility to depression, alcohol and cigarette use, sleep disorder…
Spring fatigue can sometimes be part of seasonal affective disorder and be severe. Seasonal affective disorder is more common in the winter months. It is a state of depression caused by not having enough light during the winter months.
What are the symptoms of spring fatigue?
Spring fatigue symptoms include: With the arrival of spring
Weakness
Fatigue
Insomnia
A change in appetite
Tension
Headache
Muscle pains
Muscle cramps
Menstrual irregularity in women
Spring fatigue treatment
Multivitamins can be used to treat spring fatigue. The changes we will make in our lifestyle will also enable us to overcome this situation more easily. For example;
Balanced diet
Regular sleep
Quitting alcohol and smoking
Staying away from acidic and caffeinated drinks
How to feed in spring fatigue?
Some nutritional and lifestyle factors increase the symptoms of spring fatigue;
Not eating regularly
eating fast
Experiencing intense stress
Regular and adequate sleep
Using the bedroom for activities other than sleep
Drinking caffeinated beverages
heavy alcohol intake
Things to consider in order to reduce spring fatigue are as follows;
Not consuming fast food, junk food and processed foods. Consuming such foods daily causes liver fatigue and toxic load on the body.
Simple sugar consumption causes blood sugar to rise and fall suddenly. Sudden changes in blood sugar increase fatigue and weakness.
Sweets, pastries, candies, sugary and fructose syrup drinks should be avoided.
Some nutritional supplements can be used to reduce the stress level and support cognitive functions during mental activities. Vitamin recommendation for spring fatigue is as follows;
C vitamin
B complex
Mineral
Reception will be helpful. It will be useful especially when you feel tired.
spring fatigue herbal treatment
Some herbal supplements and essential oils help relieve spring fatigue.
Rhodiola rosea: It is effective in reducing the complaints of fatigue associated with stress. It is recommended to use 288-600 mg daily against stress. It should not be used at night as it will cause insomnia.
Ginseng: It increases the performance of the body. Ginseng It is recommended to take 1 mg of the extract 3-200 times a day. In long-term use, after 15-20 days of use, it is taken for 2 weeks and continued to be taken again. It should not be taken with products containing caffeine.
Currant: It gives vitality to the body. Juice from currant is diluted with hot water. Drink a glass at noon and at night.
Rosemary: It stimulates the central nervous system. It is antioxidant effective. Add 1 teaspoon of rosemary leaves to 200 ml of boiled water and infuse for 15 minutes with the mouth closed and filter. Drink 3 tea cup 4-1 times a day between meals.
Basil: In the morning, a mixture of 4 drops of bergamot essential oil and 4 drops of basil essential oil is prepared. It is used as a bath oil. The duration of stay in the tub is 15-20 minutes.
Grapefruit oil: This essential oil has an invigorating property. 2 drops in unscented shower gel grapefruit oilAdd 2 drops of citrus oil and 1 drop of rosemary oil. It is used by foaming in the bath with a sponge.
Rose oil: To get rid of stress, mix 2 drops of rose oil with 20 ml of sweet almond oil. Massage is done with the prepared oil.
Lemon oil: Lemon oil can be used as a bath oil to give vitality to the body.
Jasmine oil: The invigorating jasmine oil can be diluted with a carrier oil and used as a massage oil. It can also be used as a bath oil.
Walk for at least 5 minutes in the morning every day. Take care to do these walks on sunny days.
Increase fruit and vegetable consumption. Eat plenty of seasonal fruits and vegetables.
Make sure to drink at least 2 liters of water a day.
Pay attention to regular sleep.
Take time to do the things you love.
If you use alcohol, reduce it. Avoid cola and caffeine.
Spring fatigue occurs at the transition of the season. If the condition is prolonged, it may be a symptom of other diseases. In such a case, it is useful to go to the doctor.
