Diet to combat spring asthenia

Certain dietary habits will help us avoid it and live the change of season with more vitality.

Good habits

To avoid this disorder we can carry out various actions that are summarized in: regular schedules, and adequate food. In this sense, we must try more than ever to lead an orderly life, with a regular schedule of meals and sleep, so we must not let ourselves be dragged by the daylight hours to end up doing more hours of activity.

On the other hand, doing a moderate and pleasant physical exercise will help us feel better and relieve the tensions that we accumulate during the day.

Walking, swimming or cycling are activities that we should preferably do daily and for at least half an hour at a time. Finally, and as an essential part, we must take care of our food. Nutritional deficiencies can cause states of fatigue and apathy, on the contrary, copious and heavy meals will also give us decay and the desire to do nothing. Thus, we must carry out a balanced and varied diet according to our individual nutritional needs so as not to suffer from any problem due to excess or defect.

Regarding food

• Sufficient hydration: the increase in temperature causes an increase in body sweating that will cause us more thirst and, therefore, greater hydration. If generally we do not feel just thirsty and we are one of those who end the day and do not know if they have drunk two glasses of water or three, at this time we must make an even greater effort to achieve good hydration and thus avoid possible hydroelectrolyte imbalances.
• in fresh products and whole grains: in order to eat a healthy diet and, above all, rich in vitamins and minerals, it is preferable to eat fruits and vegetables daily (five servings of both types of products) and choose whole grains instead of refined. It is also essential that a large part of the fruits and vegetables are eaten raw to take better advantage of the vitamins they contain.
• Do not eat very large meals: large meals, if they are also rich in fat and protein, end with a long and heavy digestion that will cause us a good time of downturn since our body will be too busy digesting to devote much effort to other tasks .
• Increase the intake of omega 3 fatty acids: fundamentally, these fatty acids are found in oily fish and nuts, so it is important to make a regular intake of these products. At this time they can be equally interesting for their anti-inflammatory capacity and for their benefits on a psychological level, against depression.
• Do not abuse stimulants: It is essential to limit your intake of stimulants, especially in the second half of the day. An abuse of coffee, tea, cola drinks ... could cause us to reach the end of the day with a level of excitement that does not allow us to rest as would be advisable.
• Distribute the intakes well: to avoid sudden rises and falls in blood glucose levels, we must organize our eating routine well, making, if possible, five meals a day. A good breakfast, rich in nutrients but without excessive sugars, a snack in the middle of the morning and another in the middle of the afternoon, a complete meal with a variety of food groups and a complete but lighter and easily digestible dinner. In this way, we will avoid the feeling of lack of energy and even dizziness.

Are nutritional supplements necessary?

If what we suffer is simply what we have described as the answer is clear: it is not necessary that we start taking vitamins or minerals in tablets or any other supplement. What is necessary is to carry out an adequate diet that meets our nutritional needs. Another thing would be if we really suffered from some nutritional deficit.

In that case, always under the advice of a specialist, it will be appropriate to supplement. In any case, it is very important not to self-medicate because the deficiency of a nutrient can cause problems, but the excess that we can cause by taking supplements without any supervision can be equally harmful.

• Eating a varied, balanced and healthy diet will help us avoid deficiencies and avoid discomfort caused by slow or heavy digestion.
• It is recommended to follow a diet rich in fresh products, whole grains and omega 3 fatty acids.
• This tiredness, malaise or apathy can be combated with regular hour habits, moderate physical exercise and a proper diet.