Tiredness and sleepiness in spring: 7 measures to recover energy

It’s eight in the morning and you’ve just woken up after long hours of sleep, but you feel like you just ran a marathon: exhausted, physically and mentally exhausted, without strength to face the radiant day that appears through your window. If you identify with these symptoms, you may be one of the many people who suffer from spring fatigue or asthenia, a pathology that affects a quarter of the population in industrialized countries.

Spring fatigue or spring asthenia It usually has its origin in bad habits maintained during the winter. Each change of season entails an energetic change. Our organism is designed to adapt to different climatic situations. But the effort that this entails can alter our internal balance when it is precarious.

What can we take to avoid spring asthenia? Should we change our diet? What measures are most effective to prevent fatigue? The arrival of spring will not mean any effort to adapt, we will avoid fatigue and we will be able to be reborn together with nature to enjoy the vitality of the new season.

1. Breathe and eat slowly!

The transition from the cold months to the hot ones is increasingly abrupt, which makes adaptation even more difficult. If an unhealthy lifestyle is added to that extra effort, the result will be a lack of energy to face the renewal that spring brings.

The ancient Ayurvedic medicine (which means “the science of life” in Sanskrit) says that life is a gift, a dose of energy, a total number of breaths, heartbeats and meals; the sooner they are given, the sooner they will be spent.

If we want to preserve our energy in the best conditions and for as long as possible it is important to control breathing and eating. Breathing too fast leads to tiredness and exhaustion, and overeating causes detoxification system failures, increases free radicals and toxins, and decreases available energy.

2. Get ahead of spring

A inadequate dietthe lack of movementhe dysregulation of circadian rhythms and the situations of chronic stress they drain energy and cause fatigue.

There are no universal magic formulas, because circumstances that involve great physical and emotional exhaustion for some people hardly affect others. Healthy habits and diets must be adopted voluntarily and gradually, being aware of their benefits and without this implying an obligation.

Some can be set routines that help preserve energy. Therefore, if we incorporate a few weeks before the entrance of springwe will help our body to better adapt to changes without falling into exhaustion:

Increase the consumption of fresh fruits and vegetables. They contain substances that correct metabolic acidosis and cleanse the intestine of toxic waste.Rub all over your body. Rubbing is done with a horsehair mitt or a towel dipped in cold water. Start with the feet, legs, arms, chest, back and belly. Then dry off and wrap up warm. Performing this massage daily stimulates immunity and circulation.Walk barefoot on sand, grass, land, or water. Find time to cultivate this habit, at least once a week. It is a great revitalizing exercise.Meditate or practice relaxation. They will help you regulate yourself, and they will help you rest better if you practice them preferably at sunset.

Make these habits a habit and you will avoid the asthenia of seasonal change.

3. Make a cleansing cure

Ruediger Dahlke, physician and psychotherapist, explains in The detox and health book (Ed. Robinbook) how excess pollutants poison our body without us being very aware of it.

Everyday life “intoxicates” the body in a thousand different ways: pollution, tobacco smoke, alcohol, excess stimulants, food additives, drugs… thousands of substances that are toxic to our cells. Even metabolism itself produces harmful waste.

We also come from the cold season, in which we have spent hours locked up at home, with little muscle activity. During the Christmas holidays we have surely abused fats, proteins, alcoholic beverages and sweets, to the detriment of salads and fresh fruits. The body arrives in spring with a significant load of toxins.

Follow a cleansing diet for at least one day a week
and ingesting some supplements that help our liver and intestines to eliminate excess toxins is a good way to regain vitality. you can try with this detox menu one or two days a week for several weeks before the arrival of spring:

Breakfast: Strawberry smoothie with soy yogurt. At mid-morning, a relaxing infusion or kukicha tea with three whole-grain cookies.Meal: Crudités salad (endive, watercress, arugula, radishes, spring onion, radishes, cucumber, sprouts, red cabbage…) dressed with chopped garlic, sesame seeds and cold-pressed virgin olive oil, 100 g of cheese fresh goat without salt and natural pineapple.In mid afternoon: Celery and green apple smoothie with a teaspoon of chlorella seaweed. You can add a handful of unroasted almonds, pine nuts or cashew nuts.Dinner: Vegetable soup with leeks, green celery and spring onions.

4. Make room in your schedule

The unbalanced diets They are often linked to a stressed life. Many people who, due to their work and their schedules, do not follow a healthy and regular eating pattern, do not exercise or dedicate time to pleasurable activities. Sometimes they don’t even rest long enough.

Spring gives us hours of sunlight, the best revitalizing. Organize our schedule and our life in such a way that we are not slaves to work, delegate functions and allow ourselves to have time to enjoy nature, to meditate or to establish new relationships They are formulas that stimulate and help to feel active and energetic.

5. The exercise that is not missing

Physical activity exerts one of the most positive influences on energy. On the contrary, sedentary life causes fatigue, muscle atrophy and decreased vitality.

It is important to perform exercises that bring blood throughout the bodywhich favors both the oxygenation of organs and tissues and the elimination of toxins.

No need to torture yourself in the gym. Any exercise that is practiced with a moderate level of intensity for long periods of time is valid. You can follow a progressive training and increase the pace. You have to try to keep this routine at least 30 minutes, three times a week. Exercising doing things that are fun and make us feel good helps to maintain the habit.

6. Go to bed early

Just as important as physical activity is enjoying a good night rest. It is advisable to go to bed early, since From 22 hours increases the production of melatonin, a hormone with a sedative effect that helps to fall asleep and promotes cell regeneration.

Instead, around 7 in the morning the highest concentration of cortisol is reacheda hormone related to physical and organic activity.

it turns out a lot more restful to go to bed at 10 p.m. and get up early to fall asleep after dawn, even if we get up late afterwards.

7. Supplements for spring asthenia, they help you!

Some accessories are of great help to favor the adaptation to the spring and purify the possible excesses of the winter.

Adaptogens. These are plant substances that help the body to improve physical and mental resistance, as well as restore energy. The best known are ginseng, eleutherococcus, ashwagandha, rhodiola and schisandra. Dosage: 300 to 600 mg per day of root extract.Milk thistle. Detoxifies and regenerates the liver. If you take medication, consult your doctor if it is contraindicated, as it can interfere. Dose: 200 to 400 mg of silymarin per day.Royal jelly. Its unique composition of vitamins, minerals, amino acids and fatty acids fights fatigue associated with nutritional deficiencies. Dose: 500 to 1,000 mg daily.Coenzyme Q-10. It acts on the cellular processes that transform food into energy. Dose: 60 to 200 mg daily.Spirulina. Fights physical and emotional exhaustion, balances the nervous system and helps restore vitality. Dose: 3 to 5 g daily.Reishi. It is an ally of people who suffer from allergies. Revitalizes, stimulates liver function and reduces inflammation. It also reduces stress. Dose: 300 to 600 mg daily.Vitamin C. Contributes to the proper functioning of energy metabolism, so it revitalizes and helps fight fatigue. Dose: 1-2 g daily.