April 01, 2024 7 min read

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    We rarely ever search for explanations when it comes to winter blues. The lack of sunshine, lower temperatures, shorter days, and an overall shift in the pace of life combined with the holiday stress can be overwhelming, to say the least. But why is it that, even when we swore the first rays of the sun would launch us into a whole different dimension, we still feel tired, sluggish, and unmotivated?

    Unfortunately, breaking out of the hibernation mode we’ve been stuck in all winter isn’t as smooth as predicted. Even with nature's rebirth, longer days, and more sunshine, springtime often brings a feeling of fatigue that can be hard to shake off. 

    If you’ve been falling asleep in the middle of your spring cleaning and finding it hard to pick up the pace and get moving, you might be relieved to hear that spring fatigue is as real as it gets. Luckily, you won’t need to sit this one out and wait for the summer to feel like yourself again! We’ll discuss all-natural, effective ways to boost your energy levels and fully embrace spring.

    Springtime Lethargy, Defined

    Springtime lethargy encompasses all the symptoms you might experience with the arrival of the new season. This includes tiredness, sleepiness, irritability, melancholy, exhaustion, and lack of energy. It is also known as spring fatigue or asthenia, which can include a lack of appetite, memory, concentration, and, in some cases, libido issues. 

    While it is mainly perceived as a reaction to seasonal change, springtime lethargy can be attributed to several factors[1]:

    • Climate change: The shift in temperature, as well as humidity, luminosity, and atmospheric pressure, can trigger a chain of mental and physical symptoms in us. As positive as these changes may be, the body still requires some time to adapt.
    • Disrupted sleep: Now, this is one of those complex factors that can be both the cause and the consequence of the problem. Failing to establish a healthy sleep routine can undoubtedly result in tiredness, fatigue, and lack of productivity, but your spring lethargy may be causing sleep issues in the first place.
    • Stress: Once again, it is a two-way street. Experiencing a great deal of stress can trigger numerous problems, whereas stress itself is the underlying issue in many conditions—spring fatigue included.
    • Lack of movement: If you’ve allowed winter hibernation habits to continue into spring months, this could be causing or increasing feelings of lethargy and lack of motivation and vigor. Not engaging in physical activity regularly can promote depressive moods, as well as trigger or aid in the development of numerous health issues, such as high blood pressure, type 2 diabetes, obesity, and coronary conditions.[2
    • Psychological disorder: What if symptoms persist even after a few weeks, and it seems that every single year around a specific time, you’re experiencing the same draining symptoms? In this case, spring fatigue could be caused by spring-summer depression, which is a type of seasonal mood disorder.[3]

    You can find out more about seasonal depression inour comprehensive guide. Keep in mind that only a licensed professional can make a diagnosis, as well as a management plan, in case of seasonal affective disorder.

    Overcoming Spring Fatigue with Small Changes 

    Spring asthenia can take different forms; for some people, it may not affect their quality of life as much. However, if you are part of the more sensitive, highly affected group, there are techniques you can employ to weather the storm. 

    There isn’t much philosophy around it, as these life-improvement hacks seem to be the general solution to many issues. Nevertheless, it doesn’t hurt to go over them one more time and repeat them until they become a wellness mantra!

    Optimized Sleep Cycle

    According to experts, the recommended amount of sleep for adults is between seven and nine hours, and you should always aim for at least seven total hours of restful sleep.[4] Easier said than done, right? If you haven’t been successful in optimizing your sleep cycle, here’s what you can do:

    • Limit bedtime screen exposure: As much as you think your favorite show is helping you drift off, the blue light effect is no joke, and it may be why you cannot fall asleep. Swap screen exposure for white noise, ASMR, or soothing nature sounds from a device not directed toward your face emitting blue light.
    • Create a routine: Going to bed at the same time every night may create a sense of routine and train your body and mind to enter the sleepy phase every day.
    • Avoid big meals before bedtime. Dinner shouldn’t be scheduled right before bedtime, as digestive issues may compromise sleep. 

    Exercise that Doesn’t Feel like a Chore

    Typically, we’d just list exercise as a recommendation. However, I believe it is crucial to find a type of exercise that won’t feel like a chore - something that you genuinely enjoy and feel good about. There’s no need to compare yourself to others or be hard on yourself regarding this vital aspect of your mental and physical health.

    • Getting your steps in: Walking may be the most underrated form of exercise! It offers many benefits, including improved cardiovascular health, healthy and sustainable fat loss, mental clarity, and improved endurance.
    • Yoga: Low-impact, mindful exercise may be just what you need to promote energy levels, calm your mind, and snap out of spring lethargy. In addition to strengthening you both physically and mentally, yoga has been shown to support gut health, which is the foundation of mental health, weight management, and immunity.
    • At-home workouts: Don’t let your social anxiety or dislike for the gym stop you from getting your workout in. YouTube is bursting with quality at-home workout videos that take only 30-45 minutes of your day and typically require minimal equipment.

    Small yet Effective Wellness Tricks

    When seeking change, we often make the mistake of setting unrealistic goals and overburdening ourselves with all these huge plans and drastic lifestyle transformations. 

    Staying consistent with minor changes daily can have a much more significant effect and help us get out of a rut. 

    • Get outside for fresh air every day. Spending at least 30 minutes outside makes a world of difference, especially if you’re getting direct sunlight. It is a game changer for mood levels, cognitive functions, and vitamin D production
    • Try taking cold showers. Boosted immunity, improved mood, increased energy, and pain relief are just some of the numerous benefits of taking a two- to three-minute cold shower daily.[5
    • Include journaling in your daily routine. If you’ve never practiced journaling, you might be surprised how much clarity and peace putting your thoughts down on paper can bring. Whether you use a gratitude journal, a diary, or any other format, journaling is an excellent, healthy approach to overthinking, regulating emotions, and achieving overall harmony. 

    A Diet that Feeds Body and Soul

    Have you been ordering in or going out to eat more frequently under the pressure of your spring projects? It may be time to focus on finding a better balance in nutrition, especially if your diet doesn’t include much fresh produce or whole foods. 

    While it might feel like junk food is comforting us, in reality, it may be the root cause of negative feelings and other unpleasant physical symptoms. 

    1. Take advantage of the spring food bounty: Springtime may bring us some anxiety and fatigue, but it is rather generous when it comes to seasonal produce. This is the perfect time to visit the farmers’ market and get your hands on some fresh spinach, baby potatoes, celery, lettuce, broccoli, berries, and apples.
    2. Don’t neglect healthy fats: In the attempts to lean out for the summer, it is easy to fall victim to fad diets and exclude or neglect a certain group of macronutrients. Healthy fats are vital to our well-being and mental health, and it is necessary to obtain a sufficient amount. Sources of healthy fats include avocados, eggs, chia seeds, olive oil, fatty fish, flaxseed, nuts, and quality omega-3 supplements
    3. Enrich your diet with natural supplements: As balanced and nutrient-dense as your diet is, sometimes it is hard to obtain an optimal amount of certain nutrients. Issues such as spring fatigue could stem from or further develop due to these deficiencies. 
    • Magnesium Complex: Magnesium plays a pivotal role in cognitive functions, mental health, sleep hygiene, and muscle recovery.
    • Glutathione: Unfairly neglected in the world of nutritional powerhouses, glutathione is the body’s master antioxidant, liver detoxifier, and a must for optimal cognitive health, immune support, and energy levels.  
    • Boswellia Serrata: Derived from an ancient superplant, Boswellia extract can help you overcome springtime fatigue by aiding in the management of symptoms associated with inflammation, promoting good mood, and relieving pain. 

    In Summary

    The number one step in solving a problem is realizing that you’re not alone and that dozens, hundreds, or, in this case, thousands of people are faced with the same obstacle. The next step is taking action and tackling the problem head-on. 

    While it is perfectly normal to have bad days or periods of solitude, there’s no need to spend this spring overwhelmed, irritable, and sleepy. We’ve presented several strategies to disarm the opponent and snap out your springtime lethargy by improving your overall lifestyle. One of the most beneficial strategies is optimizing your supplement stack and elevating your energy levels naturally while leveraging all the additional benefits.

    Article References:

    1. Centre, Oval Medical. “What Is Spring Asthenia? Myth or Truth?” Oval Medical Centre Blog, 17 Apr. 2023, blog.ovalmedicalcentre.co.uk/what-is-spring-asthenia-myth-or-truth/. Accessed 1 Apr. 2024.
    2. John Hopkins Medicine. “Risks of Physical Inactivity.” Johns Hopkins Medicine Health Library, 2019, www.hopkinsmedicine.org/health/conditions-and-diseases/risks-of-physical-inactivity.
    3. Faedda, Gianni L. “Seasonal Mood Disorders.” Archives of General Psychiatry, vol. 50, no. 1, 1 Jan. 1993, p. 17, https://doi.org/10.1001/archpsyc.1993.01820130019004.
    4. NIH. “How Sleep Works - How Much Sleep Is Enough? | NHLBI, NIH.” Www.nhlbi.nih.gov, 24 Mar. 2022, www.nhlbi.nih.gov/health/sleep/how-much-sleep#:~:text=Experts%20recommend%20that%20adults%20sleep.
    5. uclahealth. “6 Cold Shower Benefits to Consider.” Www.uclahealth.org, 25 Jan. 2023, www.uclahealth.org/news/6-cold-shower-benefits-consider.

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