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Beat spring tiredness

Beat spring tiredness

In spring, many people experience what is known as spring fatigue, which can last from mid-March to mid-April. Spring fatigue manifests itself as a periodic disturbance in well-being and, consequently, in mood.

Are you struggling with a lack of energy? Despite the long days and warmer temperatures, you're tired and listless. Don't worry, you're not the only one.

Table of Contents:

What is spring fatigue?

What are the factors that contribute to spring fatigue?

How to overcome spring fatigue?

A balanced diet for more energy

What is spring fatigue?

In spring, many people experience what is known as spring fatigue, which can last from mid-March to mid-April. Spring fatigue manifests itself as a periodic disturbance in well-being and, consequently, in mood.

Anthropologists hypothesize that spring fatigue has evolved. The protohuman was dormant in winter, but in spring it began to hunt, gather and create. The sudden increase in activity caused him to expend more energy, which tired his body.

What factors influence the onset of spring fatigue?

1. Hormonal imbalance

All important processes in our body are regulated by hormones. In winter, our body is dominated by different hormones than in spring, so spring fatigue can also be caused by altered hormonal processes.

The key role in spring fatigue is played by the happiness hormone serotonin and the sleep hormone melatonin. In winter, the days are shorter and the nights are longer, so the body's stores of the hormone serotonin are depleted by the lack of light.


What is serotonin? Serotonin, also known as the happiness hormone, is a hormone that regulates our sleep-wake rhythm and our well-being. It is produced in our brains by the amino acid tryptophan and is produced in sunlight.

At the same time, the sleep hormone melatonin is produced more due to a lack of light. As the days get longer in spring, serotonin synthesis increases, and the ratio of serotonin to melatonin slowly starts to reverse.

The production of endorphins, estrogens, and testosterone also increases in spring. In this way, the body accelerates the creation of new cells, and the natural resistance of the organism, which has weakened during the winter months, is strengthened. All these processes and changes can be felt as a great physical strain or spring fatigue.

2. Bad winter habits

Winter is usually a lazy period, where we do not exercise enough or do less. This is also reflected in our physical condition, which slowly starts to improve with more exercise in spring.

With more activity and longer days, our metabolism speeds up. The body needs and uses more energy, which can also be felt as increased fatigue. After winter, our eating habits also change a little.

We usually eat more fats and carbohydrates. This is because, in winter, the human body builds up energy reserves that it needs to regulate body temperature. The body, therefore, needs more calories in winter, which it gets from fats and carbohydrates.

At the same time, we usually do not consume enough antioxidants, vitamins, and minerals. This can make spring fatigue even more pronounced.

3. Fluctuating temperatures

Temperatures fluctuate a lot in spring. It is very cold in the mornings and evenings, but during the day temperatures can rise to 20 degrees Celsius.

Often the temperature fluctuations are large even from one day to the next. Weather-sensitive people are particularly susceptible to problems caused by temperature variations.

TirednessTemperature fluctuations can also cause a drop in the immune system.

A rise in temperature causes our bodies to cool down. This causes blood vessels to dilate and blood pressure to drop. This sudden drop in pressure can result in increased fatigue and even dizziness. This is typical of spring fatigue.

How to overcome spring fatigue?

1.Exercise in the fresh air

The most effective and simple natural remedy for spring fatigue is exercise in the fresh air.

During the winter months, we spend most of the day indoors in heated rooms where the air is dry and, as a result, the body is under-oxygenated. The consequences of oxygen deprivation are blood circulation disorders, feeling unwell, headaches, and general fatigue.


Movement or physical activity in the fresh air stimulates blood circulation and nutrition to all body tissues and strengthens the heart. This rapidly improves general physical immunity, boosts metabolism, and stimulates the body's natural detoxification.

Spring fatigue will subside more quickly and, above all, will be less noticeable, despite the increased physical strain on the body.

2. Make sure you stay hydrated

Did you know that a lack of water is significantly more dangerous than a lack of other nutrients?

Yes, it is. In humans, water accounts for about 70 to 85 percent of body weight. Water is a basic component of cells, tissues, and body fluids.

All our organs need water to function normally: red blood cells contain 68% water, our liver contains about 70% water, our lungs and brain 80%, and blood and blood plasma about 90%. A lack of water, therefore, has a significant impact on our general well-being.

To stay hydrated, make sure you drink at least 2-3 L of water per day, or about 35 g of water per kg of body weight.

3. Make sure you get enough sleep

Sleep plays a key role in maintaining good health and reducing fatigue. During sleep, the body regenerates and renews its cells and maintains hormonal balance.

The recommended length of sleep for adults is between 7 and 9 hours per night, while sleep needs for children and teenagers can vary depending on age.


For optimal health and well-being, it is important to make sure you get enough sleep and ensure you have good sleep habits, such as a regular sleep schedule, a dark and quiet bedroom, and avoiding caffeine and alcohol before bed.g

A balanced diet for more energy

The main symptom of spring fatigue is unexplained exhaustion, which can also be the result of monotonous winter pronation. The fact is that winter meals contain less fresh fruit and vegetables than in the summer months, and as a result, the body does not get enough vitamins and minerals.

A balanced diet is therefore essential to overcome spring fatigue. In winter, deficiencies of iron, magnesium, selenium, zinc, calcium, and vitamins B, C, D, and E are most common.

A deficiency of vitamins B1 and B6 lowers serotonin levels in the brain, and a deficiency of the latter results in exhaustion and increased sensitivity to pain.

Vitamin D deficiency is the most common. One study found that in Slovenia, about 40% of people have insufficient vitamin D in their bodies.

In our climate zone, the body can only synthesize enough vitamin D between March and October. Vitamin D deficiency can manifest itself in joint pain, and increased fatigue, and a common problem is low mood or spring tiredness.

Vitamin D also has an important effect on our immune system. As our immune system is weakened by cold temperatures and more frequent illnesses, it is crucial to make sure we get enough of this vitamin.

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