Spring asthenia: causes, symptoms and remedies to combat it
Although for most people the arrival of spring is a positive event, for others the increase in intensity of light and temperature leads to a certain destabilization of mood and a reduction in physical energy.
In this article we will talk about the causes and symptoms of spring asthenia , as well as the home remedies that we can use to combat it.
- Related article: "Asthenia: what is it and what symptoms does it produce?"
What is spring asthenia?
The term "asthenia" is used to refer to states of generalized fatigue, both physically and psychologically . It also usually denotes physical weakness; literally, the word asthenia means 'lack of strength' in Greek.
Asthenia can be a symptom of many different disorders, including sleep disturbances and degenerative diseases such as cancer. It can also occur as a result of the consumption of some medications.
Some people, especially middle-aged women, feel tired and a decrease in mood coincide with the arrival of spring ; we know these cases as 'spring asthenia'.
It is a transient and mild alteration that does not reach the category of disorder, unlike seasonal affective disorder (SAD), which occurs most commonly in winter. Both spring asthenia and SAD appear to be related to exposure to natural light.
Causes of this alteration
The symptoms of spring asthenia are attributed mainly to the fluctuations in temperature and the number of hours of sunlight typical of this season, which cause hormonal changes in the body.
Although the causes of spring asthenia are not entirely clear, the most accepted hypothesis proposes that with the arrival of spring there is an alteration in the blood levels of some neurotransmitters and hormones, such as serotonin and endorphins. Likewise, exposure to natural light increases the release of melatonin, a hormone that promotes sleep.
These factors, together with the reduction in blood pressure that occurs when the temperature rises, cause the body to consume significant amounts of energy and favor the appearance of feelings of tiredness, weakness and drowsiness .
The spring asthenia occurs especially when we adapt to the change of time in March, lasting until the body gets used to the new schedule (approximately one or two weeks). In this sense, the role of circadian rhythms, which are involved in sleep and eating patterns, is especially important.
Frequent symptoms
Spring asthenia usually consists of symptoms related to generalized fatigue and fatigue; thus, people who suffer this alteration refer difficulties to cope with their daily duties and daytime sleepiness, although they sleep an adequate number of hours.
Physical fatigue is often associated with psychological symptoms , among them the sadness or the diminution of the motivation, of the capacity of concentration, of the appetite and of the sexual desire.
Also the symptoms of spring asthenia frequently include alterations of an anxious nature, especially nervousness, irritability and difficulties in falling asleep.
Headache and joint pain, dizziness, erectile dysfunction and general malaise are other common symptoms of spring asthenia.
- Maybe you're interested: "Emotional fatigue: strategies to face it and overcome it"
Remedies for spring asthenia
Since in general it is a mild intensity alteration, the spring asthenia does not require pharmacological or psychological treatment, but we can remedy it by means of simple changes in our habits and routines.
1. Eat a healthy diet
The consumption of foods rich in vitamins and minerals, such as vegetables, fruits, whole grains or nuts . Foods that provide a lot of energy, such as bananas and royal jelly, are especially recommended.
It is also advisable to reduce the consumption of high-calorie foods; spring asthenia has been related to this type of food because they increase the feeling of drowsiness and it is usual to eat more of them during the winter.
It is also important drink at least 6 glasses of water every day to stay hydrated. Juices and infusions can be beneficial as a complement.
Among the foods and drinks that people with symptoms of spring asthenia should avoid are industrial pastries, coffee and exciting and alcoholic beverages.
2. Practice physical exercise
Do moderate intensity physical activity on a daily basis can be very beneficial for people with spring asthenia. The exercise causes our body to release endorphins , provoking sensations of pleasure and relaxation.
Although it is best to do aerobic sport for half an hour at least 5 days a week, walking 30 minutes a day may be enough to relieve the symptoms of physical and mental fatigue.
3. Increase the hours of sleep
During the transition between winter and spring, environmental changes cause our body to expend more energy; therefore, at this time it is especially important to sleep an adequate number of hours each night, especially for people with spring asthenia.
You have to try sleep at least 7 or 8 hours every night , depending on the usual sleep needs of each person. If this is not feasible it is better to try to rest more during the weekend.
4. Regularize schedules
Keep fixed schedules to rest and feed helps stabilize circadian rhythms , favoring the adaptation of the body to the arrival of spring and the changes of time.
5. Perform pleasant activities
The symptoms of depressive type, such as mental fatigue, sadness and lack of motivation, can be alleviated by doing activities that we find pleasurable, especially if we share them with our loved ones .
Physical activity is especially recommended because it not only elevates our mood directly but also indirectly, by promoting the production of certain neurotransmitters and hormones.
6. Try to relax
Activities and relaxing habits, such as meditating, taking hot baths or breathing slowly and deeply, can be very useful for people with anxious symptoms derived from spring asthenia .
