Dealing with Spring Fatigue: How to Naturally Boost Your Energy

Dealing with Spring Fatigue: How to Naturally Boost Your Energy

Although you may anticipate a boost in energy as winter fades away, many people actually experience a surprising drop in energy levels, often referred to as "spring fatigue." While the exact cause of this phenomenon varies, common factors include shifting daylight hours, lingering winter sluggishness, and even seasonal allergies. Instead of reaching for another cup of coffee, there are natural and effective ways to combat seasonal fatigue through diet, hydration, and movement.

            Spring fatigue can be linked to several factors, including changes in sunlight exposure, vitamin deficiencies, and disruptions to sleep patterns. The increase in daylight hours can affect melatonin production, making it harder to fall and stay asleep.[1] Additionally, many people experience a drop in essential nutrients like vitamin D during the winter months, which can contribute to feelings of sluggishness.[2] Seasonal allergies may also play a role, as the immune system expends energy fighting allergens, leaving the body feeling more exhausted.[3]

            One way to combat this fatigue is to eat an energy-boosting diet. Eating a nutrient-rich diet is essential for maintaining energy levels. Whole, unprocessed foods provide sustained energy throughout the day, while refined sugars and processed foods can lead to energy crashes.

Iron-rich foods: Low iron levels are a common cause of fatigue. Incorporate iron-rich plant-based sources such as lentils, spinach, and pumpkin seeds to support healthy oxygen transport in the body.[4] B vitamins also play a key role in energy production. Whole grains, avocados, and nuts provide essential B vitamins that help convert food into fuel.[5] Additionally, spring is the perfect time to add fresh fruits and vegetables to your diet. Asparagus, strawberries, and leafy greens are rich in antioxidants and vitamins that combat fatigue and inflammation.[6]

            Mild dehydration is a common and often overlooked cause of fatigue. Even a small decrease in hydration levels can lead to reduced concentration and sluggishness.[7] Drinking plenty of water throughout the day helps the body function optimally. To make sure you are getting plenty of water, aim to drink at least eight cups of water daily, or more if you are active. You could also infuse your water with citrus or cucumber for added freshness and electrolytes as well as eat hydrating foods such as watermelon, cucumbers, and oranges which provide both fluids and essential nutrients.

            Regular movement also helps combat fatigue by increasing circulation, delivering oxygen to the brain, and releasing endorphins that boost mood and energy.[8] Even if you don’t feel like exercising, incorporating light movement into your routine can help re-energize your body. Try taking a brisk walk outside to get fresh air and natural light exposure, which helps regulate the body's internal clock. You could also practice gentle yoga or stretching in the morning to wake up your muscles and improve circulation, or try short bursts of exercise such as jumping jacks or bodyweight squats to quickly elevate energy levels. Whatever you choose, be sure to talk to your physician before starting any new exercise or dietary regime.

If you are feeling sluggish this spring, simple lifestyle changes can help you regain your energy naturally. Prioritizing nutrient-rich foods, staying hydrated, and incorporating movement into your day can all combat seasonal fatigue and help you feel refreshed and revitalized. Instead of fighting against your body’s signals, listen to what it needs and embrace the season with renewed energy.



 

[1] Foster, Russell G., and Leon Kreitzman. Rhythms of Life: The Biological Clocks that Control the Daily Lives of Every Living Thing. Yale UP, 2005.

[2] Holick, Michael F. "Vitamin D Deficiency." New England Journal of Medicine, vol. 357, no. 3, 2007, pp. 266-281.

[3] Brozek, Jan, et al. "Allergic Rhinitis and Its Impact on Asthma." Journal of Allergy and Clinical Immunology, vol. 117, no. 2, 2006, pp. 551-561.

[4] Beard, John L. "Iron Biology in Immune Function, Muscle Metabolism, and Neuronal Functioning." The Journal of Nutrition, vol. 131, no. 2, 2001, pp. 568S-580S.

[5] Kennedy, David O. "B Vitamins and the Brain: Mechanisms, Dose and Efficacy—A Review." Nutrients, vol. 8, no. 2, 2016, p. 68.

[6] Slavin, Joanne L., and Bernadene A. Lloyd. "Health Benefits of Fruits and Vegetables." Advances in Nutrition, vol. 3, no. 4, 2012, pp. 506-516.

[7] Popkin, Barry M., Kristen E. D’Anci, and Irwin H. Rosenberg. "Water, Hydration, and Health." Nutrition Reviews, vol. 68, no. 8, 2010, pp. 439-458.

[8] Ratey, John J., and Richard Manning. Go Wild: Free Your Body and Mind from the Afflictions of Civilization. Little, Brown, 2014.

Health, Healthy Energy, LifeBodē ProSpring fatigue, Energy levels, Seasonal fatigue, Vitamin D deficiency, Sunlight exposure, Melatonin production, Seasonal allergies, Natural energy boosters, Energy-boosting diet, Nutrient-rich foods, Whole foods, Processed foods, Iron-rich foods, Plant-based iron, Lentils, Spinach, Pumpkin seeds, B vitamins, Energy production, Whole grains, Avocados, Nuts, Fresh fruits and vegetables, Antioxidants, Fatigue relief, Hydration, Dehydration fatigue, Water intake, Electrolytes, Hydrating foods, Watermelon, Cucumbers, Oranges, Regular movement, Circulation, Oxygen to brain, Endorphins, Exercise, Brisk walk, Fresh air, Natural light exposure, Yoga, Stretching, Bodyweight exercises, Jumping jacks, Squats, Spring health tips.