Spring Fatigue and Nutrition

Following the rainy, cold winter days, sunnier and warmer days that come afterwards can lead to complaints of ‘tiredness, fatigue, and feeling low’ for many people. As a solution to this situation, dietitian Hande Selin Ok suggests a ‘nutrition formula’ against the condition called ‘spring fatigue.’ Ok says, ‘Reduce sugar and sugary foods, consume 2-3 servings of fresh and dried fruits instead, and drink plenty of fluids. Let spring come to your table.’

Spring Fatigue Symptoms and Nutrition Mistakes

Hande Selin Ok, a Nutrition and Diet Specialist at Acıbadem Kent Hospital, says that with the descent of ‘cemre,’ nature comes to awakening, but during this season transition, many people cannot find the strength to be more cheerful and energetic beyond feeling more active. Among the symptoms of spring fatigue, conditions such as fatigue, tiredness, weakness, and lack of desire stand out. These symptoms may stem from nutrition mistakes.

Nutrition Mistakes and Solutions

Ok points out that the eating pattern can make one feel tired and lists these mistakes as follows: inadequate calorie and protein intake, insufficient fluid intake, excessive consumption of caffeine-containing beverages that can affect sleep quality, inadequate consumption of foods containing magnesium, insufficient intake of B vitamins, excessive alcohol consumption, and vitamin D deficiency can cause fatigue.

Nutrition Recommendations

• Reduce sugar and sugary foods, consume 2-3 servings of fresh and dried fruits daily.
• Increase vitamin C intake, have your tea and water with lemon.
• Determine your vegetable and fruit intake as 4-5 servings per day.
• Consume fish twice a week to increase omega-3 intake.
• Choose whole grain bread, oats, bulgur, and similar foods.
• Speed up your metabolism by drinking green tea.
• Reduce the risk of depression by walking for 150 minutes a week.
• Go to bed around 11:00 pm and sleep for 7-8 hours.
• Pay attention to gut health and drink plenty of water.
• Incorporate nuts and oily seeds like hazelnuts and almonds into your diet.
• Do not skip spices on your table; use sumac, turmeric, cinnamon, and similar spices.