What is spring asthenia and how can you fight it?
What is spring asthenia and how can you fight it?
When spring arrives, the days get longer, it's hotter, the time changes and, ultimately, we change our routine. It can take a bit for your body to adjust and that is why you may feel more tired or sad than usual. Do not worry, because if you follow these tips it will be very easy to combat the slump caused by spring asthenia.
Sunbathe
Sunbathe
Look for the rays of the sun to load up on vitamin D. Half an hour sitting on a bench or taking a short walk on the way to work will already serve to fill you with energy.
Practice exercise
Practice exercise
Doing sports does not tire you; the other way around, it gives you more energy. So, you know, release endorphins at the gym, riding a bike, or going for a run. Goodbye, spring asthenia!
To stretch
To stretch
One of the easiest ways to combat spring asthenia is to stretch in the morning when you wake up. Do you know how to salute the sun? It is a real energy boost!
To meditate
To meditate
If your body needs to reactivate, your mind can relax. That is why it will come in handy to reserve a few minutes a day to meditate and relax. You can start with these mindfulness exercises.
Follow a schedule
Follow a schedule
To avoid spring asthenia, set a healthy schedule and stick to it. Try to get up, have breakfast, lunch, dinner, and go to sleep at around the same time every day. Your body will appreciate it.
Sleep well
Sleep well
Do not lengthen the nights unnecessarily. Make sure you get 7-8 hours of sleep a day. Have dinner early so you can sleep more and better.
Have a good breakfast
Have a good breakfast
Make breakfast one of the best moments of the day. Get up a little earlier and prepare a breakfast that contains whole grain bread or oatmeal, healthy protein (chicken, turkey, tuna or hummus, for example) and fruit. Here are many healthy breakfast ideas to start the day in the best way.
Eat healthy
Eat healthy
The arrival of spring is an ideal time to start really eating well. Seasonal fruits and vegetables will fill you with vitamins and minerals ideal to adapt to the higher temperatures and legumes and whole grains are rich in vitamin B, with an anti-fatigue effect. Our healthy weekly menu will be very useful to you.
Laugh to charge batteries
Laugh to charge batteries
Laughter reduces stress and increases the production of endorphins, so you know, make fun plans with your friends or search for comedies on Netflix.
Natural medicine
Natural medicine
For spring asthenia, royal jelly, Andean maca, spirulina or ginseng can be very useful.
Make you pretty
Make you pretty
Grooming ourselves and making ourselves beautiful increases our self-esteem and that is great to combat the sadness that spring asthenia can bring.
Listen to music
Listen to music
Music serves both to reassure us and also to activate us. When we listen to music that we like, our brain releases dopamine, a neurohormone that is involved in pleasure.
Fill yourself with citrus aromas
Fill yourself with citrus aromas
Citrus fruits purify the air, lift the spirits and give joy. Therefore, they are recommended for moments of apathy and discouragement. You can take advantage of its properties through essential oils, for example.
When spring arrives, the days get longer, we enjoy more hours of sunshine and more pleasant temperatures, and yet many people are overcome by a feeling of fatigue, apathy, sadness or irritability. It is spring asthenia. Let's see why it occurs and how we can treat it.
What is spring asthenia?
Original text
Asthenia is a temporary adjustment disorder, it is by no means a disease. The change in temperature, time or decrease in hours of sunshine forces your body to follow an adaptation process in which your levels of the hormone responsible for regulating your sleep patterns and happiness. That is why it usually occurs in spring, which is when the days get longer and temperatures rise, although it can also occur in autumn.
Who is affected by spring asthenia?
Especially women between 20 and 50 years old, although the causes of why it affects some individuals more than others are unknown.
Symptoms of spring asthenia
You may feel more tired, listless, have insomnia, have a harder time concentrating, or have an upset mood.
How long does spring asthenia last?
The feeling of apathy and fatigue should disappear as soon as our body adapts to the new season, about two weeks. If the symptoms are accentuated or last for months, we must go to the specialist to rule out other more serious disorders such as chronic asthenia, anemia, hypothyroidism or incipient depression.
Treatment of spring asthenia
Spring asthenia is fought by making small changes to our routine, not with medications.
1. Sunbathe
You need to sunbathe for 30 minutes at this time to increase your vitamin D levels. This vitamin helps your body adapt more easily to the change of season. You don't have to go to the beach; walking to work or sitting for a while on a bench to read are good options to enjoy the sun.
2. Sleep 8 hours
Give yourself an hour to go to sleep and wake up that allows you to rest for 7 to 8 hours. You will reduce the fatigue you carry.
3. Practice exercise
Run, bike or go for a walk. You will feel much better, especially if you do it outdoors. The more exercise you do, the more motivated you will feel. Anyway, you don't want to eat the world in one day. You can start with Eri Sakamoto's exercise routines.
4. Meditate to relax
Spend a few minutes a day doing a relaxation technique. Yoga can help you a lot or start you in the practice of mindfulness and incorporate it into your day-to-day activities. You will love these mindfulness exercises.
5. Eat vegetables, legumes and whole grains
Our body needs fewer calories, since it no longer has to cope with the cold, and needs more mineral salts, since we lose them more easily due to heat. It is time to take advantage of fruits and vegetables in season, and better if we eat them raw, avoiding that the nutrients are lost in the cooking process. It will be very good to follow this healthy weekly menu.
Other allies are legumes and whole grains, rich in B vitamins, with an anti-fatigue effect and enhancers of the production of serotonin, a neurotransmitter that affects mood. If you need an extra supply of energy, bet on nuts, an ideal complement to salads. Avoid exciting drinks because trying to combat fatigue with coffee ends up being counterproductive.
6. Have fun
Laughter allows us to improve our mood almost automatically. And the funny thing is that the process also works in reverse, when we smile it is easier for something to make us laugh. So now you know: meet friends and have a laugh.
Spring asthenia: natural remedies
- Royal jelly. It gives energy and improves your memory, although, be careful, in excess it can cause headaches or hypertension.
- Andean maca. It also increases your energy levels, improves physical and mental performance, and also stimulates sexual desire.
- Spirulina It fights fatigue and helps you focus - don't take it if you have thyroid or kidney problems.
- Ginseng. Taking 1 to 2 g a day also helps you be less tired from stress.
Take vitamins for spring asthenia?
In an attempt to alleviate the symptoms of spring asthenia, we resort to the easy solution of taking vitamin supplements, when we should only do it in specific cases and always with a specialist's prescription. Limiting ourselves to its consumption as a solution can not only be ineffective, but we run the risk of overloading our body.
The photos in this article are from Unsplash. Authors: Allefvinicius, Alison Marras, Amie Johnson, Brooke Cagle, Caleb George, Estee Janssens, Form, Guilherme Stecanella, Jacob Postuma, Markus Winkler, Max, Monika Grabkowska, Pina Messina, Siddharth Bhogra, Tiara Leitzman and Zhore Nematí.
