Spring is considered a time of renewal. The daylight becomes longer, it gets warmer outside, and it seems that we should "wake up" along with nature. But in practice, it often happens the opposite: at the beginning of spring, many complain of fatigue, drowsiness, decreased concentration, and digestive problems.
Together with gastroenterologist Veronika Kornilova, we explore why the body reacts to the change of season not as positively as one would hope.
Where Spring Fatigue Comes From
Do not self-medicate!
In our articles, we gather the latest scientific data and opinions from authoritative health experts. But remember: only a doctor can diagnose and prescribe treatment.
After winter, the body often finds itself in a state of exhaustion. It is not due to laziness or a bad mood. The feeling of apathy often has quite physiological reasons: deficiencies of vitamins and trace elements, the peculiarities of the winter diet, and changes in the functioning of the gastrointestinal tract.
In the off-season, it is especially noticeable how the condition of the liver, intestines, and vitamin levels affect the overall energy background.
Liver: Consequences of the "Winter Menu"
In winter, the diet usually becomes more calorie-dense: more fatty foods, simple carbohydrates, and hearty dishes. Such a diet can affect the condition of the liver. An excess of animal fats and sugars contributes to fat accumulation in liver cells, leading to steatosis. To correct such conditions, doctors often prescribe medications based on ursodeoxycholic acid. Additionally, vitamin E and Omega-3 may be recommended.
What you can do on your own before spring begins:
- reduce the consumption of lamb, pork, fatty beef, goose, and duck;
- eliminate margarine and mayonnaise;
- add vegetable oils in moderate amounts to your diet;
- increase the proportion of fresh vegetables, greens, and fruits;
- ensure sufficient fiber intake.
Simple rule: the less heavy fatty food and the more fresh products, the easier it is for the liver to "come out" of winter mode.
Gut Microbiota: A Balance That Is Easy to Disrupt
The gut microbiota directly affects digestion, vitamin absorption, and even energy levels. In winter, due to the abundance of sweets and pastries, the balance may shift towards pathogenic microorganisms.
To maintain the proper balance of microbiota:
- reduce added sugars and fast carbohydrates;
- include sources of dietary fiber: grains, legumes, nuts, vegetables, and fruits.
A sufficient amount of dietary fiber helps reduce inflammation levels and supports the synthesis of certain vitamins.
Which Vitamins Are Lacking by the End of Winter
By the end of the cold season, the diet becomes poorer in fresh berries, fruits, and vegetables. This can lead to a decrease in vitamin levels.
Specialists pay particular attention to vitamin D: many people have levels below normal. Correcting the deficiency often helps increase energy levels and productivity.
Vitamin C is equally important. Its deficiency can manifest as increased fatigue and reduced immunity. Sources include bell peppers, black currants, sea buckthorn, and citrus fruits. If necessary, a doctor may recommend additional vitamin C intake.
Sleep and Light: The Impact of Short Days
The winter deficiency of sunlight affects circadian rhythms and sleep quality. Disrupted sleep-wake patterns directly reflect on energy levels.
What helps:
- daytime walks;
- regular cardio workouts;
- maintaining a stable sleep schedule.
In some cases, specialists prescribe medications based on melatonin to normalize sleep rhythm.
Main Point
Spring fatigue is not a "character flaw" or weakness, but a result of accumulated changes over winter: from diet to sleep patterns. Supporting the liver, working with microbiota, replenishing deficiencies, and returning to a more active lifestyle help the body adapt more quickly to the new season.
Spring is indeed a time of renewal. But sometimes the body needs a little help to feel it.
