Proljetni umor i nedostatak energije: 6 savjeta kako si pomoći

Spring fatigue and lack of energy: 6 tips to help yourself

20. 04. 2020
3 mins
20. 04. 2020
3 mins
Table of Contents

Spring Fatigue and Low Energy: 6 Tips to Boost Yourself

Spring has arrived, but are you feeling tired, low on energy, or simply off? You might be experiencing spring fatigue. Here’s what it is, its symptoms, and how to help yourself.

 

What is Spring Fatigue?

Spring fatigue is a condition related to seasonal changes. You might wonder how beautiful weather can make you feel worse? Changes in sunlight and temperature affect the release of hormones such as serotonin (the “happiness hormone”) and melatonin (the “sleep hormone”).

With warmer days, blood vessels dilate, blood pressure drops, and hormonal changes occur, leading to fatigue, drowsiness, reduced work capacity, lack of concentration, and sometimes anxiety or depression.

Disruptions in your circadian rhythm—sleep-wake times, meal times, work schedules—can affect mood, though healthy and physically fit individuals often experience less impact.

Common symptoms of spring fatigue include:

  • Loss of interest in favorite activities

  • Persistent tiredness or lack of energy

  • Feeling sluggish or irritable

  • Sleep problems

  • Low mood or anxiety throughout the day

  • Changes in appetite or weight

How to Fight Spring Fatigue and Restore Energy

Regaining energy requires adjustments in lifestyle and habits. Focus on six main areas: nutrition, physical activity, sunlight exposure, sleep hygiene, relaxation, and supplements. Avoid stimulants like excessive sugar, caffeine, and alcohol, which provide only short-term energy and can later reduce overall vitality.

6 Tips to Boost Energy

1. Nutrition
Feed your body properly! A balanced diet supports overall health, while poor nutrition can lead to toxin buildup and vitamin or mineral deficiencies, causing fatigue. Include:

  • Plenty of water and natural juices

  • Foods rich in vitamin C, iron, and magnesium

  • Complex carbohydrates

  • Regular meal times to keep metabolism activevitamin C namirnice

2. Physical Activity
Lack of energy often comes from inactivity, not just lack of rest. Regular exercise:

  • Reduces risk of heart disease

  • Improves blood circulation and lowers blood pressure

  • Boosts metabolism and reduces fat

  • Strengthens the immune system

3. Sunlight Exposure
Spend time outdoors and let natural light into your indoor spaces. Sunlight:

  • Increases serotonin production

  • Supports vitamin D synthesis, which affects mood

Aim for at least 30 minutes of outdoor activity daily, including walks or breaks in sunlight at work.

4. Sleep Hygiene
Maintain consistent sleep patterns and sleep at least 7 hours per night. Reduce stress before bedtime through:

  • Reading

  • Warm baths

  • Relaxation techniques like visualization, breathing exercises, or muscle relaxation

5. Relaxation and Rest
Support mental and physical balance through relaxation methods:

  • Meditation, listening to music, or creative expression

  • Shiatsu, acupuncture, vibrational therapy, or color therapy

  • Taking short breaks or mini-vacations to recharge

relaxing in nature

6. Dietary Supplements
High-quality supplements can help support energy metabolism and immune function:

  • Magnesium malate – highly bioavailable, supports energy production

  • Iron – reduces fatigue and supports energy metabolism; combine with vitamin C for better absorption

  • Vitamin D – low levels can cause fatigue; supplement during spring months

  • Multivitamins and minerals – replenish nutrients after nutrient-poor winter diets

  • Magnesium, melatonin, valerian – improve sleep quality and help with falling asleep

Frequently Asked Questions

Q: Difference between spring fatigue and chronic fatigue?

  • Spring fatigue is triggered by hormonal changes in early spring (March–April)

  • Chronic fatigue is due to nutrient deficiencies and can occur anytime

Q: Causes of spring fatigue?

  • Changes in circadian rhythm due to increased sunlight

  • Altered serotonin and melatonin levels

Q: What is spring depression?

  • A type of seasonal affective disorder (SAD) appearing in specific seasons

  • Most experience symptoms in fall/winter; some experience spring depression

Q: Which supplements help with spring fatigue?

  • Magnesium, iron, vitamin D, vitamin C, and multivitamins/minerals

Conclusion

Spring fatigue is a common seasonal phenomenon caused by hormonal changes in early spring. To overcome it and restore positive energy:

  • Eat a balanced, nutrient-rich diet

  • Stay active and spend time outdoors

  • Maintain good sleep hygiene

  • Allow yourself rest and relaxation

  • Support your body with high-quality supplements

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