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The long-awaited warm rays of Sun and spring, many individuals, especially the ones that are more susceptible to the effect of meteorological circumstances to their health and mood, meet them under the auspices of more or less expressed unpleasant difficulties, such as constant fatigue, decreased concentration and energy and increased need for sleep. It is the spring fatigue syndrome, a health disorder which, together with irritability and apathy, sometimes depression even, significantly decreases the individual’s ability to work. Spring fatigue doesn’t nail you to the bed, but it affects the quality of life and by weakening the defense strength of the organism it prepares the ground for other disease development, especially respiratory infections.The cause of spring fatigue is good to look up before all in monotonous winter nutrition, deprived of necessary vitamins – first of all vitamin C and then minerals. This lack of vitamin C is exactly why the utilization of oxygen in cells and tissues is lowered, and at the same time it comes to weakening of the immune system. The good news is that we can successfully fight spring fatigue with a combination of right nutrition, by taking in enough fluids, physical activity and being in fresh air.
Energizing vitamins and minerals
The first step when fighting spring fatigue is increased intake of vitamin C into the organism through carefully picked out locally grown fruits and vegetables. In early spring it is not an easy task, especially when it comes to fruit, because the best representatives of fruits that are rich with vitamin C, like strawberries don’t get to the markets before May. Luckily, citrus fruits are available, which is very effective to fulfill increased needs for this vitamin.Adequate intake of vitamins from group B that are contained in meat, fish, integral cereal, pulses, wheat germs can be useful for overcoming the lack of motivation and melancholic moods that are related to spring fatigue. Besides having a positive effect on the mood, vitamins from group B have an important role in releasing energy from food, and they also contribute to normal function of the nervous system.
Of minerals that have a special importance with the adequate intake in the conditions of exhaustion, fatigue and stress, magnesium is worth mentioning. By taking in pulses such as beans, peas or soya, then integral cereal, nuts and chocolate with high content of cocoa, you will provide your organism with enough magnesium to tackle the symptoms of spring fatigue.
In fighting spring fatigue and stimulating the stumbling immunity an important role goes to iron. It is well known that iron deficit and anemia caused by iron deficit violate physical activities, causing fatigue and lethargy, decrease ability for work, slow down thought processes and lower the resistance to various infections, so it is important to include food rich with iron like meat, fish, pulses, and green leafy vegetables into the nutrition. Having in mind that kale and spinach, the representatives of dark green leafy vegetables in early spring, also contain vitamin C needed to absorb the iron, they can really be considered true allies in fighting the spring fatigue.
Carbohydrates are needed for energy
To chase away the fatigue and apathy, you need to base your nutrition on carbohydrates. The advantage goes to complex carbohydrates like whole grain cereals and products made of whole grain wheat, potato because they cause long-term increase in blood sugar, which means more energy. Nutrition that abounds in carbohydrates also increases the level of serotonin hormone in the organism. That is a guarantee for good mood and abundance of energy, and spring fatigue becomes the thing of the past.Additionally, nutrition which is based on whole grain cereals, fruits and vegetables ensure the organism with very much needed nutritious fibers that are necessary for the good function of digestive system and the growth of so called good intestinal bacteria.
Food supplements against spring fatigue
Sometimes even with the strongest will, it is not possible to ensure enough vitamins and minerals only with nutrition for adjusting the organism to the change of season, from winter to spring. This has a special value for the individuals that are exposed more often to nutritional omissions like older people or chronic patients, and then some individuals that because of constant exposure to stress like businessmen and students just have increased needs. Spring is also the time when our immune system needs additional support, so reaching for quality vitamin – mineral products arise as a practical and effective way of fighting the spring fatigue. These products, also, can serve as a first aid kit when the fatigue symptoms already appear.Which product to choose?
The product that contains the whole palette of vitamins and minerals, in general, it will be good in the conditions of fatigue, emotional tension and stress. And it is recommended to choose products that contain vitamin C above all, but also vitamins from group B and magnesium and iron to get the best results. It is useful if the chosen product also ensures adequate amounts of vitamins A and E, and minerals like selenium and zinc, being that these nutrients work in favor of strengthening the immune system.Here is a few more advice that can help you with fighting spring fatigue:
- The color of spring is colorful – so enrich your menu with all the colors from the market
- Don’t forget the cereal such as barley and pulses like lentils which are great for cleansing the organism
- Look for onions and horseradish, and also garlic – strong enemies of the viruses and colds
- Eat breakfast everyday because quality breakfast will give you energy that you need for doing daily chores
- Eat light and little, but often
- Drink enough fluids, especially water and non-sugared herbal teas
- Prepare the vegetables as quick as possible to preserve their valuable substances
- Hot vegetable soups are a great way to energize, and juices made out of fresh fruits and vegetables will also help
- Be active as much as you can and breathe deeply
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