Battling Spring Fatigue: Strategies for Renewed Energy and Vitality

Battling Spring Fatigue: Strategies for Renewed Energy and Vitality

Most people are familiar with spring fatigue. The first warm days of the year lead to tiredness, exhaustion, dizziness and circulatory problems in spring for many people. When temperatures rise, every second person in Germany feels irritable, exhausted, tired, and listless. The body needs about four weeks to get used to the spring temperatures.

fatigue in spring

Changes in the weather, such as the moody April weather, often mean that the adjustment phase is even longer: the constant changes between warm and cold strain the circulation, especially in weather-sensitive people. Significantly, when the temperatures rise, the blood vessels dilate and blood pressure drops. You can’t do anything about the overall weather situation, but the typical symptoms of spring fatigue can be put within tolerable limits with sun, air, exercise and the proper diet.


Spring fatigue: cause

When the days get longer again, and the temperatures rise, our body only goes slowly at first because the internal clock has to adjust itself first. The cause of spring fatigue still needs to be fully understood. What is certain, however, is that the two endogenous hormones serotonin and melatonin are involved in symptoms such as dizziness, circulatory problems or fatigue.

  • Serotonin is responsible for activating the body and for a good mood. The hormone is produced under the influence of light. The light stimuli reach the hypothalamus, a hormonal gland in the brain that controls the production of serotonin. The more and the longer our body is exposed to natural light, the more serotonin it can produce. The increased sun exposure in spring, therefore, boosts our serotonin production.
  • The increase in serotonin also reduces the production of melatonin. The so-called sleep hormone ensures that we can sleep restfully at night.

Therefore, the formation of both hormones in the body is primarily regulated by the amount of light: in winter, when it gets dark early outside, the message to the body is, therefore, “hibernation”, while the spring light signals “waking up”.

Tips against spring fatigue: what to do?

The light and weather changes only sometimes work smoothly. The need to sleep in winter must be overcome before you can enjoy the fresh colours and the clear air. This works best in the sunshine, but in any case, in light. So what to do?

  1. During this transitional period, adjusting your daily rhythm to the light conditions is worth adjusting. That means going to bed early and getting up as early as possible to soak up as much sun as possible.
  2. A lot of exercise and walks in the sunlight boost the hormone balance.
  3. Contrast showers strengthen the immune system and get you ready for the beginning of spring.
  4. Hardening is good, but do just what is necessary. End an active day with a cosy evening.
  5. Many vegetables, fruit, lean meat, whole grain products and legumes displace winter fat. In addition, the intense colours of fresh fruit and vegetables stimulate the brain.
  6. And that doesn’t just apply to the kitchen: the grey winter clothes should also be mothballed now, making room for more colour in the wardrobe.
  7. Vitamins, minerals and trace elements can help with persistent tiredness, exhaustion and concentration problems.


Vitamins are the best medicine for spring tiredness.

The days of hunters and gatherers are long gone – but the original survival strategies of the Ice Age forefathers are still a little in our genes. Together with the pre-Christmas temptations, most people tend to eat high-fat, low-nutrient foods in winter – a strategy that takes bitter revenge every spring. The vitamin stores are swept empty. This makes you susceptible to infections and makes the seasonal change more difficult.

The only thing that helps is a change in diet, with fruit and fresh vegetables at the top of the shopping list. Vitamins are also available in winter from regional cultivation as spinach, lettuce, carrotsleeks or spring onions. The sun stores from the south in the form of pineapple, citrus fruits, and kiwi do the rest to provide the body with vitamins, fibre and enzymes.

Eliminate circulatory problems in spring.

Circulatory problems are often the focus of spring fatigue. Winter has turned us into couch potatoes, and our brains could use an oxygen shower. Therefore, trim your circulation with exercise in the fresh air before spring fatigue sets in – this brings oxygen into the body and stimulates the adrenal cortex to produce hormones, strengthens the heart and circulation and supports the immune system.

Simple gymnastic exercises, targeted stretching, and short walks keep circulation going.

This is how the skin gets fit for spring.

Exercise brings more momentum into life and ensures that the skin feels better through increased blood circulation. The largest organ in the human body has countless sensors that help perceive the environment. Well-perfused skin ensures a fresh radiance and makes you more alert overall.

Massages and contrast showers also promote blood circulation in the skin and ensure blood pressure does not drop too much. The change from hot to cold, combined with the massaging effect of the water jet, trains the blood vessels. The contractions in the vascular walls support the function of the venous valves and keep the blood flow going.


When the doctor is asked …

See medical advice if you can’t pull yourself together in the spring. Persistent lack of drive, irritability, tiredness and depression can be an indication of deeper problems. Anaemia or a previously unrecognized chronic disease may be present, or depression or a chronic fatigue syndrome may become noticeable in this way.


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