Do you usually feel tired, sad, fatigue and even weak with the coming of spring? Do not be alarmed. This is actually quite normal and a temporary disorder that accompanies this season. In this article, we will talk about what is known as Spring Asthenia.
- 1. What is Spring Asthenia?
- 2. What are its symptoms and causes?
- 3. 6 basic guidelines to prevent it
- 4. Remedies and supplement to combat spring asthenia
- 5. Recommended food sources
- 6. And what foods should we avoid?
- 7. Are some people prone to suffer spring asthenia?
- 8. How to distinguish between this and mood disorders
What is Spring Asthenia?
Asthenia is a clinical term that means “tiredness”. Particularly, it is not really a disease but a symptom that can be due to organic or psychological diseases. However, it can also be due to stress or too much work.
Usually, a 2% of the population may suffer “tiredness” or “asthenia” at the beginning of spring.
However, you should not be alarmed because it is a mild and temporary symptomatology. In fact, it will be over after a few days and it does not need any kind of treatment. Although the symptoms we are going to describe are similar to depression, they are not as severe and serious.
What are its symptoms and causes?
People are still arguing if we should use a treatment for spring asthenia. Regardless of the answer to this question, it is regarded as an adaptive disorder. But the truth is that many people experience some of the symptoms of asthenia during spring.
Symptoms we should take into account
These are some of the main symptoms of spring asthenia!
- Somnolence and tiredness during the day
- Lack of energy
- Sleep problems
- Loss of appetite
- Less libido
- Lack of motivation
- Focus problems
In general, we could say that our body will adapt in 2 weeks approximately, or at least the symptoms should be less acute.
Causes of Spring Asthenia
We still do not know what are the exact causes of spring asthenia. In fact, there is no scientific evidence about this disorder, but there are several explanations.
For example, the meteorological change of this season could be one of the causes. According to this theory, our body should be able to adapt to the new temperature and luminosity. Moreover, we also need to include the changes in humidity and atmospheric pressure.
At the same time, there seems to be a relation to the time change, since we sleep one hour less and we have to move our schedule in terms of meal, work…
Also, spring comes with other pathologies such as pollen allergy, which can trigger many symptoms from spring asthenia.
In fact, between a 20% and 25% of the popular suffer rhinitis allergy and inflammation, which can cause fatigue and tiredness. Some studies have concluded that both the allergy and inflammation can affect the production of some neurotransmitters. Some even believe that there is a relation between the immune system and the serotonin production.
6 basic guidelines to prevent it
The good news is that we can prevent it. To do so, follow an healthy lifestyle in order to strengthen your immune system. Consequently, you will prevent exogenous factors from affecting you.
Write down these 6 basic guidelines to prevent it!
- Follow a balanced diet. This diet should be rich in vitamins and minerals. Do not forget about vegetables, farinaceous products (rice, pasta, potatoes, legumes, etc) and animal products (fish, meat and eggs). Moreover, some products stimulate the serotonin production, such as whole cereals, fatty fish, olive oil, walnuts, fresh cheese and sunflower seeds.
- Stay hydrated. Drink at least two liters of water every day, you can also drink juices and infusions if you like.
- Try to sleep 8 hours a day. This is a standard recommendation, sleep as much as you need in order to feel rested.
- Follow healthy habits. Try to set a specific time to go to bed and to wake up, as well as for eating.
- Do moderate exercise. At least 30 minutes every day. Outdoor activities are the best in order to breathe some fresh air and help us feel more energized.
- Do not smoke. Do not drink alcohol either or drink too much coffee or stimulant drinks.
Remedies and supplement to combat spring asthenia
There are some food supplements that can help you deal with specific symptoms of spring asthenia.
These are the main ones:
- Multivitamins. They help to prevent any potential vitamin or mineral deficiency, which is crucial for our health.
- Omega-3 Fatty Acids. They have many benefits for our health. In fact, there are some studies that have proven how Omega-3 polyunsaturated fatty acids reduce the inflammation, apart from buffering the symptoms of fatigue. Moreover, the improve the cardiovascular health, strengthen the immune system and support the functioning of the nervous system.
- Guarana, Green Tea Extract, Ginseng or Maca. These are some of the natural substances with energizing properties that stimulate our metabolism and make us feel more active.
- 5-HTP. It helps to treat sleep disorders and depression naturally. This is due to the fact that it is a chemical compound and precursor of serotonin and melatonin from tryptophan.
Recommended food sources
Your body will need some energy during spring. Therefore, you should eat plenty of legumes and whole cereals, which provide energy for a long period of time.
That is why we suggest eating:
- Lentils, which are a substitute for refined cereals, rice and potato. Moreover, it is an extraordinary source of fiber, complex B vitamins and minerals such as iron.
- Quinoa, a superfood is rich in fiber, magnesium, folic acid, phosphorus and manganese and the cereal with the highest protein content. In addition, our body absorbs quinoa really slowly, so it will provide a progressive energy supply. Its folic acid content stimulates the brain.
- In season fruits and vegetables. They will provide vitamins and minerals to keep us healthy. Moreover, they usually have detox properties that make us feel less heavy and more hydrated thanks to its vitamins and phytochemicals.
And what foods should we avoid?
In case you want to avoid the unpleasant symptoms of spring asthenia, you should avoid or eat less:
- Coffee. Caffeine and stimulants demand a lot of insulin, triggering a temporary but high sugar expenditure. Therefore, it will only provide vitality for a short period of time. However, the sensation will disappear, leaving you tired and without energy.
- Alcoholic drinks. too much alcohol makes us feel lethargic, hindering our physical and mental capacities. In addition, it affects our cardiovascular system, reduces the cell oxygenation.
- Industrial products. Combining sugar, saturated fat and refined flours will make us feel lethargic, heavy and tired.
Are some people prone to suffer spring asthenia?
Yes, they are. If we take into account that asthenia is mainly caused by our inability to adapt, it is no surprise that the elderly and children tend to be more prone to suffer it. In addition, we should include those who suffer a chronic pathology or weakness.
How to distinguish between this and mood disorders
The symptoms of spring asthenia are mild or moderate, as well as temporary. In fact, an abnormal intensity, as well as physical or mental symptoms that last too much are enough reasons to go to the doctor, who will issue a proper diagnosis.
In fact, asthenia can be caused by the symptoms of some moods, but there are also a wide range of organic diseases, such as hypothyroidism.
To sum up, if you are feeling more tired than usual, unmotivated or you are not sleeping properly, you may be suffering spring asthenia. However, if the symptoms persist for a long period of time, go to your doctor, since it could be a completely different problem.