Ways to Cope with Spring Fatigue
When the spring comes out, a large part of the population suffers an inexplicable fatigue. It’s what we call spring asthenia. here is an increase in rhinitic symptoms due to the effect of pollination, causing an increase in the symptoms of asthenia,
In reality, this general fatigue is a multifunctional fact. Not only does the change in sunlight affect, but also the temperature change -in this time there are very sharp contrasts- and the organism finds it difficult to adapt.
This also makes it harder for us to sleep so we are more tired. “Moisture also influences as it alters some beta-endorphins that we have in the brain and that are what mark our mood.”
The hormonal changes that occur in these days, the result of changes in sunlight, would also be behind the so-called spring asthenia and explain that this affects women in a special way.
Vitamin complexes, ginseng, royal jelly … the process of adaptation that, for some, may be precise with the arrival of spring triggers the supply of products in pharmacies, parapharmacies and herbalists that are not always effective.
The specialists point to simple and reasonable hygienic / healthy guidelines as the best way to face the spring changes: balanced diet, exercise and sleep the necessary hours to reach a restful rest. “Food and / or antioxidant products, as well as the combination of vitamin B and C can give good results.”
SPRING AND SPORTS
With regard to athletes or those who practice physical activity intensely, specialists advise avoiding bumps of neoglucogenesis, a process triggered basically from the liver at night or during fasting times, to get an extra supply of glycogen by hand. proteins.
“Protein supplements with casein and those that incorporate glutamine can help mitigate possible spring asthenia in these cases.
Although it is true that it is difficult to prevent these effects, it is possible to face the spring and reduce its effects with measures such as:
Healthy and balanced diet, rich in vegetables, fruits and cereals: it makes vitamins unnecessary, unless you suffer from any other pathology, such as anemia. It is advisable to start the day with a good breakfast and finish it with a light dinner.
Physical exercise: releases endorphins, which, in turn, help cope with stress and generate positive moods.
Sleeping the necessary hours: the third key ingredient is to increase the hours of rest because in spring energy needs are somewhat higher, so we should go to bed earlier and lower the pace so that our body adapts as soon as possible to the changes
Spring asthenia is a transient disorder and we can minimize its effects by following the following tips:
1. Respect sleep patterns: Establish a rest routine and go to bed every day at approximately the same time. A proper rest is essential to recharge energy and allow us to function at full capacity physically and intellectually. It is very important not to skimp on sleeping hours and to grant us those that our body demands of us. It is true that each person has different sleep needs depending on their age, their activity … but it is generally recommended to sleep a minimum of 7-8 hours.
2. Regularly perform some type of moderate intensity physical activity: Although at this time we feel more tired than usual, make the effort to exercise three or four times a week will get over that feeling of fatigue, in addition to helping us to maintain muscle tone and control stress. It is not about doing strenuous exercises, but practicing a moderate intensity activity that physically activates us, ideally outdoors, such as walking at a good pace, running or cycling, although if we prefer we can also swim or We even improve our elasticity with relaxing yoga sessions. Physical exercise is a natural antidepressant, since it activates the production of serotonin, a hormone closely related to our mood.
3. Post special attention to food: It is very important to provide the body with enough nutrients in the form of fresh foods and limit the consumption of processed foods, high in fat, fried, sweet and refined flours to the maximum. It is advisable to base the diet on seasonal fruits and vegetables, consuming a portion of them raw, in salads, or in shakes, to make the most of their content in vitamins and phytonutrients. We can not forget about whole grains and legumes, foods rich in Tryptophan, Magnesium and vitamins of group B, with antidepressant and anti-fatigue properties. Incorporate nutritional yeast into our diet, as it provides B vitamins and minerals, which help to combat the discomfort of spring asthenia.
4. Maintain a good level of hydration: Drink between 1 and 2 liters a day, preferably between water and infusions, to promote kidney and intestinal function, eliminate toxins and that the body is not overloaded with waste substances. It is advisable to avoid sugary drinks and stimulating substances.
5. Spend more time outdoors: Take advantage of the increased hours of sunlight and the temperatures improve to spend more time away from home and enjoy the sun’s rays. If we can not practice sports abroad try to take a walk, have a coffee on a terrace or if we have the opportunity to escape a weekend away from the city and enjoy relaxing in contact with nature.
6. Do not lose the good mood: We should not forget that the spring asthenia is bad passenger and its symptoms will pass in two or three weeks. Let’s not get carried away by discouragement and let’s be clear that in a few days our body will recover its usual energy levels and our mood will return to its equilibrium.
7. Help with plants: Some food supplements can help us cope better with the symptoms of spring asthenia, providing an extra boost of energy. Let us know what supplements could be of help during this time:
Maca: this plant of Andean origin is invigorating and restorative. It was already used by the Incas for its extraordinary revitalizing properties, stimulating the immune system and also to combat the symptoms of chronic fatigue. Increases vitality and resistance to effort while decreasing fatigue without causing anxiety or nervousness
Guarana: The guarana seed is consumed as an energizer by the Amazonian Indians for hundreds of years. It is the plant with the highest caffeine content known.
Causes of Spring Fatigue
Vitamin hunger. In early spring, the body lacks the vitamins, micro and macro elements and amino acids, which are necessary for the synthesis of neurotransmitters and strengthen the nervous system. Especially strongly affects the health and mood of a lack of vitamin D, which is produced under the influence of sunlight.
Oxygen balance. In winter, most of us spend little time outdoors and lead a passive lifestyle. Hypodinamia and hydrophobic depression adversely affect the metabolic processes in the brain. Because of this, the level of “hormone eclipse” decreases and the processes of transmission of impulses in the non-vascular system slow down, resulting in a feeling of fatigue and depression.
False problems and anxieties. Scientists say that the psychological characteristics of a person can also be the causes of spring depression. For example, for optimists, any weather will be a joy, and pessimists, regardless of the weather conditions outside the window, will feel sadness and longing.
Symptoms of seasonal blues
Changes in the Emotional Fon. The symptoms of pronounced depression are very similar to the classic symptoms: anxiety, nervousness, and mood swings. Close people in this state cause irritation, and minor negative events turn into global problems. Women can be aggressive and picky. Men, on the contrary, are more inclined to be silent and sullen.
Apathe Suffering from seasonal blues do not show any interest in current events and do not want to communicate with anyone. They increasingly spend their free time at home and do nothing, abandoning hobbies and any physical activity.
Physiological disorders. Mental diseases certainly lead to a violation of the general well-being of the patient. As a result, he has problems with sleep, loss of appetite, more headaches, loss of strength and exacerbation of somatic diseases.
What if you don’t want anything?
Balanced diet. Otkazavshis from the “bad” carbohydrates, which contain convenience foods, potatoes, wheat bread, sweets and fast food, you not only do a good deed for your figure, but improve mood. Vegetables, fruits, cereals and dairy products will saturate the body with vitamins, improve metabolism and strengthen the nervous system. To increase serotonin levels, include bananas, black chocolate, honey, smoothies and nuts.
Vitamins and minerals. If you suffer from a pronounced deficiency of vitamins and minerals, only one change in diet can not do. Having found symptoms of depression, first of all, it is better to become tests. It may well be that your body lacks iron, iodine, or calcium, which is why you feel apathy.
Intestinal care. Very often, problems with stool, bloating, and abdominal pain, indicating the presence of intestinal dysbiosis, can be the cause of a bad mood. In this case, you need to eat more sour milk products. Starters, yogurts, kefir and yogurt will do.
Physical activity. Start small, for example, with outdoor exercise, fitness or yoga in the morning. Over time, increase the load. It is better to engage in a little, but systematically.
Leisure. The ability to relax “right” is also important in the fight against spring depression. Instead of sitting at home and watching TV shows, get out on the street! Meet friends, play bowling, sign up for a dance or arrange yourself tours of your hometown.
Relaxation. Active leisure alternate with relaxing treatments. Twice a week, arrange aromatherapy sessions in the evenings using your favorite essential oils. Organize a trip to the sauna or bath. Instead of coffee, prefer herbal teas.
Future plans. According to the famous American psychologist Rollo May, the blues is the inability to create the future. Revise your calendar for the next month, add cases from the “long box” to it and start, step by step, to bring them to life!
Oksana Kravchenko – Kundalini Yoga School Coach Amrit Nam Sarovar talks about the possibilities of yoga to influence body and spirit.
The causes of spring fatigue have long been identified and described in detail by the medical community: lack of B12 vitamins, vitamin D, problems in the work of one organ or organ system, and malfunctions in the system of hormonal regulation. Undoubtedly, serious problems should be eliminated under the supervision of a physician. But more and more often, official medicine turns its attention to the wisdom of ancient practices, including yoga, which, due to the complex effect on the body’s systems and human consciousness, gives a steady health effect.
The problem number one in the spring is chronic fatigue: I did not have time to open my eyes in the morning – there is no longer any strength or energy! And ahead of the whole day, filled with worries and troubles. “Fast yoga”, as Kundalini yoga is called, certainly has the tools to get rid of spring fatigue?
Oksana: The expression “no energy” is wrong. We never disconnect from energy sources, we receive it every second, with every breath. Another thing is that something in us either impedes the easy flow of energy, or completely blocks its flow. And it is important for us to know how to eliminate these blocks and obstacles, how to awaken the natural forces of the body. First of all, you need to detox. In Kundalini Yoga there are special kriyas, the performance of which purifies the lymphatic system, the digestive system and, of course, the nervous system. Apana Kriya, Kriya “Detoxification”, Kriya to improve the excretory system, Kriya “Cleansing the Lymphatic System” – these kriyas can be included in daily personal practice, or used in group classes if you teach yoga. They will allow the body to be filled with energy, and emotions will be renewed, fresh thoughts and ideas will appear, the joy of life will return.
Food, as one of the five (as well as breathing, good sleep, yoga, good impressions) of the main sources of vital energy deserves special attention. In the spring, it is important to eat less starch and food containing simple carbohydrates, simple sugars that disguise energy dissatisfaction, and even then for a while. It is better to consume foods with the maximum amount of prana: fruits and berries, vegetables (as fresh as possible) and whole grains, legumes and nuts.
If we talk about breathing as a source of energy, then pranayama will help us. There are many of them in Kundalini Yoga, I want to offer one – “ambulance” for energy recovery – with the saying name “Battery Charging”. A short, simple practice, you can do it anywhere: on the mat, in the car, in the chair at work.
So: the back is straight, palms are folded back to each other with fingers down and located at the heart level, shoulders are straightened. Concentrate on breathing: take a full breath, breaking it into four parts (it takes four seconds), then make the same full breath, breaking it into four parts. Continue breathing in this way for 3 or 11 minutes. Practitioners can do the breathing by breaking the breath in and out in eight parts. Breath 4 by 4 and 8 by 8 – the so-called “golden breath” formula is a healing formula. It’s simple – we breathe and fill ourselves with prana. Once or twice a day, pranayama will release energy for all planned activities!
Ways to Cope with Spring Fatigue - /10
When the spring comes out, a large part of the population suffers an inexplicable fatigue.