With the transition to Daylight Saving Time and temperatures rising, we can note that spring has decided to displace the cold winter and prepare us for the summer season. During this season, the days get longer and you become more motivated to do more activities.
However, some of you must have encountered the condition where you feel like doing many different things, but you just don't have the strength and your body feels exhausted. In this transition between winter and spring, it is normal to feel the so-called spring fatigue. What causes spring fatigue to occur and what can we do to deal with it faster.
Much research has been conducted in an attempt to identify the causes and contributing factors that cause a person to experience the condition of spring fatigue. From the studies, researchers have given two possible causes by dividing them into two groups - internal and external changes.
Our body accepts every change that occurs, whether it is external or internal as a stressor. Seasonal changes have a great impact on the body's homeostasis. The fact that with the onset of spring, the day becomes longer, the temperature and humidity rise, enable a person to be more active during the day, which also leads to increased energy expenditure. In order to be able to resist these oncoming changes, our body works hard to strengthen its defense mechanisms, which often weaken during the winter period.
During the winter season, there is a deficiency of certain hormones such as serotonin in our body due to the shorter daylight period. Another hormone that is found in small amounts during the cold season is dopamine as the reason for this is the reduced physical activity during this period. Increased levels of cortisol, also called the stress hormone, are also seen as this occurs as a result of increased 'threats' from the external environment (cold temperatures, viral illnesses etc). As a result of everything we have mentioned so far, it is normal to feel tired, lethargic, as if one has no energy, and for some this period can also lead to depression. Usually these unpleasant feelings intensify towards the end of the winter period, when the transition to spring also occurs.
Lack of energy and vitality may also be due to vitamin deficiencies in the body. For example, the amount of essential vitamins that act as energy boosters for the body-vitamins D and C-is highly dependent on how much light the body absorbs and how many fresh fruits and vegetables it consumes. Clearly, both of these sources are difficult to access in winter.
Some of the symptoms associated with spring fatigue are: loss of appetite, constant feeling of tiredness, difficulty concentrating, incomplete sleep and constant feeling of sleepiness, headaches, lack of motivation, delayed reactions to certain stimuli, weakened immune system, etc.
The key strategy in combating spring fatigue is to reduce stress and increase internal energy levels. This will help maintain good emotional and physical stability and significantly improve sleep quality.
1. Try to keep the temperature and humidity of the rooms constant and in favourable values for you.
2. Plan your activity during the week, trying to distribute tasks evenly. Don't leave a lot of chores for one day, try to spread them over several days. This gives your body time to adjust more evenly and smoothly to the more active spring season. Don't overwork yourself, as doing so increases the impact of stress on your body.
3. Listen to your body so that you can judge well what your capabilities are and not get overloaded. Take time for breaks, it is also good to engage in an activity that you enjoy.
1. Consume a sufficient amount of water. Water helps eliminate toxins from the body and stimulates metabolism. Dehydration can cause headaches and fatigue. Drinking water may be the only and simplest solution for dealing with fatigue.
2. Eat small portions of food, but less often. Aim for at least a third of your portion to include some fresh fruit or vegetables so you can get enough vitamin C.
3. Get enough oxygen. Take 10 deep breaths 2-3 times a day.
4. Go outside and train. It's good to engage in activities that get you out of the house and see some of the wonderful sunshine. Even 15 minutes of sun exposure is enough to get you a decent amount of vitamin D for the day. Exercise combined with getting the sunshine vitamin helps to boost the body's strength and energy and also helps to calm the mind.
5. Include stretching your muscles for at least 5-10 minutes after your workout to aid in muscle recovery.
6. Try taking a shower with cooler water or cold water, it is invigorating.
7. If you feel tired you can take a 20-minute nap to rest your mind.
8. You could try meditating or incorporating some relaxation techniques to help your body relax and get rid of stress.
