Spring fatigue: 5 tips to combat it

The weather is improving. The sun's rays are increasing. The days are getting longer. You can literally feel spring in the air. But it's not all about superlatives for everyone. Spring also brings with it a great strain on the body . Many people feel strangely tired, without energy and motivation during this period.

The change of seasons, sudden warming and lengthening of the day also have an impact on the human body. Many people are familiar with spring fatigue. While most young people do not experience symptoms of spring fatigue, many people struggle with it from about the age of 35. Experts say that women struggle with it more often than men. How to get rid of it?

What is spring fatigue?

Spring fatigue is not an official medical condition , but its impact on the body and psyche is very real. It is a set of physical and psychological symptoms that appear most often from March to May. This physical and mental exhaustion manifests itself in many people during the spring months , which is why it is popularly called spring fatigue.

It is also referred to as temporary adaptation difficulties of the body associated with seasonal changes , hormonal imbalance, or vitamin and mineral deficiencies.

Symptoms of spring fatigue

The main symptoms of spring fatigue, which are associated with the transition from winter to spring, include:

• physical fatigue – you feel weak, have no energy, have difficulty getting up

• psychological fatigue – poor mood, irritability, apathy, sadness

• concentration problems – reduced performance at work or school

• sleep disorders – you sleep too little or too much and do not feel rested, you are often lethargic

• increased cravings for sweets and caffeine – as compensation for lack of energy

• aversion to food as such

Why does spring fatigue appear?

The winter months mean less sunlight, less exercise, and often less nutrition for the body. The body slows down during the winter, hormones like melatonin and serotonin are out of balance. With the arrival of spring, drastic changes occur:

• weather change

• temperature change

• pressure change

• change in natural light

The body tries to adapt, but often needs help.

Is it necessary to see a doctor for spring fatigue?

If fatigue persists for more than 4–6 weeks , is very intense, or is accompanied by other health problems such as severe headaches, memory loss, extreme weight change, etc., it is definitely time to see a doctor . Spring fatigue may be hiding another, previously hidden, health problem. Prevention is important, but health always comes first.

5 tips to combat spring fatigue

Spring fatigue will not go away on its own. You need to consciously work with it to feel better and more efficient . The goal is not to "fight" spring fatigue, but to learn to live with it wisely and in harmony with nature . We bring you a few tips that could help alleviate spring fatigue or even overcome it.

1. Balanced diet and sufficient vitamins and minerals

According to nutrition experts, it's a good idea to slightly adjust your eating habits and lighten your diet after winter . How? For example, by consuming:

• more vegetables and fruits

• less heavy and fried foods

• whole grain products

• nuts and quality protein

• green smoothies or warm vegetable soups

Eating fast food makes digestion even more difficult and slows it down, which also contributes to the feeling of fatigue. The diet should be varied, colorful, and just as nature begins to play with colors, your plate should look like this . Treat yourself to more fresh vegetables and your body will thank you. In the spring, it is necessary to consume more vitamin D, vitamins of group B and C.

According to traditional Chinese medicine, the liver is the organ of spring . A balanced and properly chosen diet in spring helps it detoxify and improve your overall health.

2. Drinking regimen

Feelings of fatigue and the associated headaches are often a reflection of an insufficient drinking regime. 1.5 liters - 2 liters of unsweetened drinks such as pure water or herbal teas is the amount that you should definitely drink every single day. You will feel good and will not burden your body unnecessarily with dehydration. Caffeinated drinks, however, do not count , they dehydrate the body.

3. Mineral intake

Did you know that magnesium is responsible for over 300 processes in the human body ? It is found mainly in bones and muscles. The heart is also a muscle, don't forget that! Magnesium has an impact on the proper functioning of muscles (including the heart muscle). Magnesium intake is often insufficient. Magnesium is most often and most quickly eliminated from the body by:

• excessive stress

• psychological stress

• physical exertion

The spring season is characteristic of many personal challenges to improve fitness. However, it should not be forgotten that intense physical training also leaches out important minerals. We can effectively replenish them through the skin. Transdermal application is considered safe and effective, since the skin is the largest organ of the body.

EXI tip: In our offer you will also find Blackmud products with sea lye, which are rich in minerals - calcium, sulfur, sodium, but especially magnesium. Massage oils with a pleasant spicy scent of Arnica, the calming effect of Lavender or the fruity scent of Natural. If you prefer to relax in the bath, pour 1 liter of sea lye into the bath. You will also feel it on your skin. You can read more about Blackmud natural cosmetics in our blog.

4. Outdoor activities

Spring weather is perfect for being outside. And regular exercise:

• improves blood circulation

• oxygenates the brain

• releases happiness hormones, endorphins

Every move counts . You don't have to run a marathon right away, just 30 minutes of brisk walking a day or morning yoga. Or something you enjoy:

• gardening

• hiking in the mountains

• a walk in the forest

• cycling

• favorite run

Physical activity releases the aforementioned happiness hormones . You will definitely feel better and it will also show on your body. Treat yourself to adequate physical activity and beat spring fatigue with it.

EXI tip: Check out our range of hiking shoes, where everyone can choose. Women's hiking shoes in feminine colors will delight all hikers. Functional hiking shoes for men will charm even demanding hikers. And we don't forget about the little ones, for whom we have a wide range of children's hiking shoes..

5. Quality sleep

Experts recommend going to bed and waking up at the same time every day . Your body will be programmed for these times and you will feel rested and refreshed . And everyone needs that. How can you further improve your sleep?

• You should eliminate blue light from TV, mobile phone and other devices at least an hour before bedtime.

• A ventilated and cooler bedroom helps you sleep well.

EXI tip: Spray Blackmud Rose Water on your pillow. Rose water has strong aromatherapeutic effects. It induces peace, harmony, combats stress and improves sleep.

We believe that these tips and advice will help you overcome spring fatigue with greater ease and perspective. Spring is a time of awakening, renewal and growth. The body also needs to switch to a new regime after the long winter months at a slower pace. That is why it is important to be kind to yourself, sensitive and support yourself with the best that is available to us: quality food, exercise or natural cosmetics. See spring fatigue not as a problem, but as a reminder that it is time to change the rhythm, lighten your diet, take a deep breath and find joy in simplicity again.

Frequently Asked Questions (FAQ) about spring fatigue

Is spring fatigue really real, or are we just making it up?

Yes, spring fatigue is real. Although it's not an official diagnosis, many people experience its symptoms. It's the body's response to changes in environment, light, and hormonal balance as the seasons change.

How long does spring fatigue last?

It usually lasts 2 to 6 weeks, depending on your overall health and lifestyle. If it lasts longer, it is advisable to see a doctor.

Can spring fatigue be influenced by the psyche?

Certainly yes. Psychological discomfort, stress, or winter depression can persist into spring, making fatigue worse.

Will vitamins help me with spring fatigue?

Yes, especially vitamin D, B-complex, magnesium and iron are very effective. It is ideal to supplement them with a combination of a balanced diet and nutritional supplements with vitamin C. You can also absorb magnesium through the skin, for example through natural cosmetics containing it.

Is it appropriate to detoxify the body in spring?

Spring is the perfect time for a gentle detox that will ease the digestive tract and support the liver. We recommend light meals, herbal teas, and plenty of fluids.

Can spring fatigue affect children?

Yes, especially school-age children can be irritable, tired, or less focused. It is important to pay attention to their sleep, food, and exercise as well.

How can I distinguish spring fatigue from a more serious problem?

If fatigue lasts longer than a month, significantly limits daily life, or is accompanied by other symptoms (e.g. weight loss, night sweats, severe pain), we recommend a medical examination.

Does coffee help against spring fatigue?

In the short term, yes, but in the long term, it actually makes things worse. Coffee is stimulating, but it dehydrates and depletes the adrenal glands. It's better to combine it with water and limit its amount.

Can essential oils or aromatherapy also help?

Yes, citrus and mint scents in particular are brain-boosting and mood-boosting. Aromatherapy is an easy way to help yourself at home or at work.

What if I don't feel like doing anything at all?

This is a common symptom of spring fatigue, but you can overcome it with small steps - a short walk, a cold shower, a glass of water with lemon. Every little impulse counts and gets your body and mind moving.

Author: Monika Spolníková, Katarína Bačíková

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