The days are getting longer, the flowers are blooming and the birds are chirping - we are in the middle of spring. What initially sounds like a dream for many people, for some people means listlessness, tiredness and exhaustion. But how is it that some people are bursting with happiness as soon as spring arrives, while others can barely get out of bed? In this article, we would like to address the phenomenon of spring fatigue and take a closer look at why this listlessness occurs in the first place and what tips there are to successfully counteract spring fatigue.
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What's behind spring fatigue
In winter, we are just waiting for spring to finally return and for the sun to envelop our faces in warmth. But as soon as spring arrives, many people notice a certain malaise. They seem listless, exhausted and are not as enterprising as one would expect. Many people make the most of spring to finally meet up with friends or family in the fresh air without feeling cold after just a short time. However, people who suffer from spring fatigue often prefer quiet activities.
In an interview with rbb, Dr. Alexander Blau from Charité's Sleep Medicine Center says: "Those who describe themselves as sensitive to the weather report above-average levels of spring fatigue. Those who naturally have low blood pressure also feel sleepy and drowsy. This affects women more than men. Older people are also more likely to be exhausted in spring." 1
The reasons why this phenomenon is so widespread are mainly due to the change of season and the body's ability to adapt to it. During the dark winter days, our body produces more of the sleep hormone melatonin. Melatonin is responsible for controlling the sleep- wake rhythm. In spring, however, the neurotransmitter serotonin is increasingly released. Serotonin is also known as the happiness hormone and plays an important role in regulating our mood. You can find out more about serotonin here. There is therefore an imbalance of melatonin and serotonin in the body.
Added to this is the time change, which already upsets the human biorhythm, not to mention the fluctuating temperatures. The body has to get used to this change. Additional stress and lack of sleep can exacerbate spring fatigue - and this is a major challenge for our bodies.
Dr. med. Alexander Blau adds: "When the temperatures rise in spring, the blood vessels dilate. Blood flows to the periphery and blood pressure can drop slightly. This makes you tired and can lead to dizziness." 2
Spring fatigue does not usually last long, as the body can get used to the changes within 3-4 weeks. It is important to support the body and to allow yourself regular rest breaks, as our body is already doing more than enough.
How to recognize spring fatigue
The symptoms and intensity of spring fatigue can vary from person to person. As a rule, those affected feel exhausted, listless and lack motivation. Dr. med Alexander Blau comments on the symptoms as follows: "They complain of circulatory problems, tiredness, fatigue, sensitivity to the weather, irritability, increased susceptibility to colds, sleep disorders, dizziness, headaches, poor performance [...]." 3
If the symptoms become more severe or persist over a longer period of time, we advise you to consult your doctor.
These tips can help
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Healthy diet
A balanced diet with plenty of nutrients is the key to well-being. Unfortunately, nutrition is often underestimated and takes a back seat for many people. Yet it can be so easy to focus on the right meals. With a little motivation and perseverance, changing your diet can be a little difficult at first, but over time your body will quickly get used to it and you will notice the first improvements. It is important to eat a varied diet and, if necessary, consider foods that have a positive effect on your mood and promote the production of happiness hormones such as serotonin and dopamine. Bananas, citrus fruits, berries, leafy vegetables, broccoli and tomatoes can be real mood boosters.
Foods rich in magnesium, vitamin D, B-complexes and vitamin C are particularly recommended. Adaptogens can also work wonders. Adaptogens are plant substances that can help the body deal with stress. They are said to naturally calm the body, relax the nervous system and have mood-enhancing properties. The best-known adaptogens include, for example:
- Ashwagandha
- Rhodiola
- Dandelion
- Rich
- Maca
- Cordyceps
- Ginseng
- Turmeric
- Guarana
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Drink a lot
In adulthood, our body consists of approx. 50-70% water. As we age, the proportion of water slowly decreases. Our body needs water to keep itself alive. Without water, we often feel listless, sluggish and have a poorer memory. Water helps us with kidney function, body temperature regulation, digestion and hydration. Water can also improve cognitive performance and support general well-being. This helps you to feel better and fitter. It is generally recommended to drink around 1.5 liters. Of course, this figure can vary and should be higher during sport or in summer, for example.
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Sun and vitamin D
The sun is vital for us, as we would not be able to survive without it. Our body is dependent on vitamin D, which is produced in our body by the sun's UVB radiation on our skin. Vitamin D can only be obtained in small amounts from food, which is why we are dependent on the sun's rays. Vitamin D has a major influence on the production of serotonin, our hormone balance and our immune system, which makes us feel better. Many people don't get enough sunshine on a regular basis due to their jobs at lunchtime and in the afternoon. Here are a few tips on how you can still get enough vitamin D:
- Lunch break in the fresh air
- Walk part of the way to work to enjoy the sun's rays
- Outdoor activities at the weekend
- Food supplements
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Use infrared light and avoid blue light
Our body perceives infrared light as relaxing. The red light can help to reduce stress and calm our nervous system. It can also stimulate the body's production of the happiness hormone serotonin, which in turn improves your mood. You should avoid blue light from your smartphone, TV or computer. Blue light is associated with promoting headaches, fatigue and malaise and increasing stress levels. Smartphones therefore offer functions that reduce blue light. However, it is best to completely avoid using your cell phone and other devices for a few hours before going to bed.
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Strengthen circulation
An intact circulatory system has a positive effect on your physical well-being and can make you feel alert, fit and positive. Walks, moderate exercise, saunas, contrast showers, yoga and massages in particular can boost your circulation and blood flow and have a positive effect on your mood.
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Relaxation for the body
Our body is constantly running at full speed, as it is responsible for numerous bodily functions that are essential for our lives. With this in mind, it is important to give our body the rest it needs to regenerate. If the body is overtaxed, it can often lead to feelings of stress or general malaise. To prevent this, relaxation methods such as meditation, breathing exercises, a warm bath before going to bed and support for mental strength, e.g. through hypnotherapy, can be used. Regular relaxation methods should not only be practiced when you are already feeling unwell, but ideally as a preventative measure. This way you can make sure that your body and mind are in good health.
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Good sleep quality
Those who do not enjoy restful sleep at night, are constantly awake or cannot fall asleep at all, run the risk of developing depressive moods, exhaustion, lack of motivation and difficulty concentrating. It is therefore important to work on the quality of your sleep, especially if you want to improve your mood. Aspects such as the right temperature, fresh air in the room, regular sleep routines, darkness and rest as well as a comfortable bed and no heavy meals before bedtime can significantly improve your sleep quality.
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Daily routines
A small snack in the morning, a short walk before going to bed or a little shopping trip in the afternoon - many of us have certain routines that we stick to every day. And this is exactly what allows many of us to start the day relaxed, as we know exactly what to expect. It means structure and stability. Daily routines should include activities or things that relax you and make you forget the stresses of everyday life. They also ensure that everything takes place in your planned time frame and that you still have enough room for relaxation, hobbies, etc.
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Teas and herbs
Teas and herbs have been used for thousands of years for various purposes - be it to support health, the immune system or the metabolism. Many herbs have calming properties that can be used for mood, sleep or stress. Chamomile, for example, is known for its calming properties. Adaptogens are also available as teas to boost mood naturally.
These dietary supplements offer a good option
In addition to teas, dietary supplements can also be used in the event of spring fatigue. It is important to note that food supplements are not an alternative to a balanced diet. However, they are a good option for supplementing your nutrient intake alongside an already healthy diet. Adaptogens and nutrients that support the nervous system are a particularly good choice here. We would like to introduce you to some properties of certain adaptogens, vitamins and minerals based on current studies that you can incorporate into your daily routine to reduce your spring fatigue and positively influence your mood:
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Siberian ginseng
In traditional Chinese medicine, Siberian ginseng has always been considered a miracle cure and is used to treat fatigue and mental discomfort, among other things. In a study, researchers set themselves the goal of finding out whether taking Siberian ginseng has positive effects on the mental health of older people. To this end, 20 elderly test subjects were divided into 2 groups. One group received a daily dose of 300 mg dry extract of Siberian ginseng and the other group a placebo. The duration of intake was 8 weeks. After 4 weeks, improvements in social skills were observed in the Siberian ginseng group. In conclusion, it can be said that Siberian ginseng improved not only social skills but also mental health after 4 weeks of therapy. However, a decrease in these scores was seen after 8 weeks. 4
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Ashwagandha
Ashwagandha has been very popular in Ayurvedic medicine for thousands of years. In this respect, clinical studies also describe ashwagandha as an effective adaptogen. In a 2012 study, researchers found that treatment with highly concentrated ashwagandha root extract significantly improved subjects on all stress rating scales and serum cortisol levels compared to the placebo group. According to this study, it can therefore be concluded that the quality of life could be improved by taking ashwagandha. 5
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Rhodiola
Rhodiola is a traditional medicinal plant and is known to support the nervous system and reduce stress. As it generally has no side effects, many people turn to this natural remedy. As part of a study conducted in 2009, the aim was to find out to what extent the extract from the roots of Rhodiola works in the treatment of people with stress-related fatigue. A total of 60 subjects were included in this study, one of whom received 4 tablets of Rhodiola extract daily, while the other group took 4 placebo tablets. It was shown that the repeated intake of Rhodiola has an anti-fatigue effect, which can increase mental performance and the ability to concentrate. 6 It would indeed be conceivable to take Rhodiola in the event of spring fatigue.
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Guarana
Guarana is known as a natural source of caffeine. It is often consumed as a drink and is perceived as particularly energizing. Nowadays, caffeine is even used in the medical field, for example as an additional therapy in pain treatment. Caffeine is associated with improving alertness, attention and reaction time - especially in people who are sleep deprived. It can also help to positively influence endurance performance and muscle strength. 7
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Vitamin D
Vitamin D is a very important vitamin, particularly in the winter months - especially for the immune system. But even in the warmer months, when spring fatigue makes itself felt, vitamin D is still a must for the body. There is plenty of evidence that vitamin D can contribute to the production of the happiness hormone serotonin. Studies have shown that supplementation with 1000 IU/day slightly reduced depressive symptoms. Non-depressed and depressed subjects were tested. The effect was more pronounced in those who had depressive moods. The greatest effect was seen at 8000 IU/day. It was also found that vitamin D can minimize depressive moods in the short term. 8 In order to be able to make long-term statements on the effectiveness of vitamin D on mood, the study situation could not provide any further relevant information.
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B-complex
The B vitamin group consists of 8 vitamins that are vital for the body and are responsible for energy metabolism and supporting the nervous system, among other things. Niacin (vitamin B3) helps to reduce tiredness and fatigue. Pantothenic acid (vitamin B5) contributes to normal mental performance and normal functioning of the nervous system. Pyridoxine (vitamin B6) contributes to the normal function of the nervous system and to normal mental function. Cobalamin (vitamin B12) contributes to the reduction of tiredness and fatigue and supports the normal function of the nervous system.
For this reason, additional supplementation of B vitamins can be an optimal option for spring fatigue.
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Zinc
Numerous studies have been carried out to assess the effectiveness of zinc on depressive moods. The studies found that zinc concentrations were lower in the peripheral blood of people with depression. In addition, studies showed that higher depression severity was associated with greater relative zinc deficiency. 9 However, further research is needed to draw long-term conclusions.
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Conclusion
Spring fatigue can be a real challenge for us and can limit us quite a bit in our everyday lives. Nevertheless, it is important to think positively and stay motivated. Of course, it's not always that easy, but every step counts and helps you to regain more energy. Walks, a healthy diet, fresh air, enough sleep and sunshine will slowly but surely boost your motivation again. All your body needs now is time. Time to recover and regain your strength.
Sources:
1/2/3. Blau, A. (2019, März 20). Frühjahrsmüdigkeit – Was macht uns müde, wenn alles erwacht? rbb Praxis. https://www.rbb-online.de/rbbpraxis/rbb_praxis_service/gesundes-wissen/fruejahr-muedigkeit-schlaf-umstellung-hormone.html
4. Cicero AF, Derosa G, Brillante R, Bernardi R, Nascetti S, Gaddi A. Effects of Siberian ginseng (Eleutherococcus senticosus maxim.) on elderly quality of life: a randomized clinical trial. Arch Gerontol Geriatr Suppl. 2004;(9):69-73. doi: 10.1016/j.archger.2004.04.012. PMID: 15207399.
5. Chandrasekhar K, Kapoor J, Anishetty S. A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults. Indian J Psychol Med. 2012 Jul;34(3):255-62. doi: 10.4103/0253-7176.106022. PMID: 23439798; PMCID: PMC3573577.
6. Olsson EM, von Schéele B, Panossian AG. A randomised, double-blind, placebo-controlled, parallel-group study of the standardised extract shr-5 of the roots of Rhodiola rosea in the treatment of subjects with stress-related fatigue. Planta Med. 2009 Feb;75(2):105-12. doi: 10.1055/s-0028-1088346. Epub 2008 Nov 18. PMID: 19016404.
7. Gahr M. Koffein, das am häufigsten konsumierte Psychostimulans: eine narrative Übersichtsarbeit [Caffeine, the most frequently consumed psychostimulant: a narrative review article]. Fortschr Neurol Psychiatr. 2020 May;88(5):318-330. German. doi: 10.1055/a-0985-4236. Epub 2019 Oct 14. PMID: 31610604.
8. Ghaemi S, Zeraattalab-Motlagh S, Jayedi A, Shab-Bidar S. The effect of vitamin D supplementation on depression: a systematic review and dose-response meta-analysis of randomized controlled trials. Psychol Med. 2024 Nov 18;54(15):1-10. doi: 10.1017/S0033291724001697. Epub ahead of print. PMID: 39552387; PMCID: PMC11650176.
9. Swardfager W, Herrmann N, Mazereeuw G, Goldberger K, Harimoto T, Lanctôt KL. Zinc in depression: a meta-analysis. Biol Psychiatry. 2013 Dec 15;74(12):872-8. doi: 10.1016/j.biopsych.2013.05.008. Epub 2013 Jun 24. PMID: 23806573.
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