Spring fatigue: causes and treatment

Are you more tired during the day in spring? You may be affected by spring fatigue. But it’s good to know that spring fatigue (also known as springtime lethargy) is not an illness: it is a frequently observed phenomenon that many people report experiencing. Because spring fatigue is not an illness, little research has been done on it up to now.

Spring fatigue has many different symptoms: some people feel permanently tired, listless and sensitive to the weather. Other common complaints of spring fatigue are headaches, irritability and depressive moods. Dizziness and nausea are also not uncommon, often due to circulatory problems.

The causes of spring fatigue are still not clearly understood. It is probably due to a combination of various factors, which we explain below.

Vitamin deficiencies

Amongst other causes, experts attribute spring fatigue to a deficiency in vitamin D. The body produces this vitamin itself through sunlight or absorbs it through food. However, dietary intake is relatively low. In addition, the body’s own production of vitamin D is often insufficient in the winter: the sun shines less and the body produces less vitamin D. Vitamin D deficiency can lead to spring fatigue.

By the way, as we get older, our skin produces less vitamin D. Older people are therefore more affected by spring fatigue. If you are often tired and exhausted in winter and spring, have these symptoms checked out by a doctor. Your doctor will know if you have a vitamin D deficiency and, if necessary, treat it appropriately.

Hormonal changes

As the seasons change, the body modifies its production of the two hormones serotonin and melatonin – another possible cause of spring fatigue. The production of serotonin depends on daylight. The more daylight, the more serotonin the body releases. By contrast, it releases the sleep hormone melatonin when it’s dark. When the days get longer and the nights shorter in spring, the body reduces melatonin and produces more serotonin. Many people experience this hormonal change as feeling physically imbalanced. Common associated symptoms are dizziness or cardiovascular problems. The hormonal change also uses up energy – which can make you tired under certain circumstances, too. But what other causes of spring fatigue are there?

Nutrition

After the winter, a lack of important nutrients may lead to fatigue. People who eat little fresh fruit or vegetables in winter often don’t consume enough B vitamins, folic acid, magnesium or iron – nutrients that are important for energy generation, nerve function and blood formation. In spring, the consequences of an unbalanced diet can make themselves felt.

In many cases, simple measures such as exercise, adequate sleep and daylight are sufficient to combat spring fatigue – treatment with medication is usually not necessary. Below, we tell you what helps with spring fatigue.

Nutrition

Balanced nutrition has a positive effect on health in general. It provides your body with nutrients that are important for energy balance and mood, and thus also helps with the symptoms of spring fatigue. Certain foods provide a particularly high level of energy and help your body to adjust to the new season:

• Fresh food: choose fresh, seasonal fruit and vegetables such as spinach, wild garlic, rhubarb or rocket. This helps you to supply your body with valuable vitamins and minerals – such as vitamin C for a strong immune system.
  Tip: If possible, avoid foods that actually rob you of energy: sugar, heavy foods and saturated fats – for example in meat and sausages, butter or ready-made products. Reduce your alcohol consumption. It disrupts sleep and makes it difficult for the body to regenerate.
• Plant proteins and high-quality fatty acids: nuts, seeds and pulses are rich in proteins and fats. Pulses contain a lot of vitamin B1 – which supports energy metabolism and is a natural remedy for spring fatigue.
• Water and tea: drink plenty of fluids. This will strengthen your body and improve your concentration in your day-to-day life. Ideally, you should drink 1.5 litres of water or unsweetened herbal teas.
• Watercress: watercress is also a home remedy for spring fatigue. Use it to season salads, for example. Be sure to only eat watercress in small quantities, as it can irritate the mucous membranes in some people.

In months with less daylight, dietary supplements such as vitamin D may help prevent spring fatigue. Discuss this in advance with your doctor.

Tips for everyday life

There are various tips that help to combat and overcome spring fatigue:

• Daylight: daylight regulates the production of melatonin and supports your natural waking rhythm. It boosts your circulation and helps the body to get used to higher temperatures. Sunlight also promotes the production of vitamin D, serotonin and endorphins – messenger substances that are important for mood and energy balance.
• Sport: exercise also helps with spring fatigue. Outdoor activities are particularly effective. Fresh air strengthens your immune system and promotes concentration. Start your day with a walk, a bike ride to work or a short exercise session. Do you tend to have circulatory problems in spring due to low blood pressure, or hypotension? Regular exercise also helps with this.
• Regular sleep: regulated sleep, with fixed times for falling asleep and getting up, is also good for spring fatigue. Avoid artificial light from smartphones, tablets or TVs in the evening. The high proportion of blue light emitted by these devices makes your body produce less melatonin, and you have trouble falling asleep.

Spring fatigue can be stressful in many ways – particularly when children are also affected. If the whole family is tired, this makes everyday life even more difficult. As a rule, however, the symptoms can be alleviated with sufficient exercise and fresh air – ideally together. Find out what is good for you and how you want to combat spring fatigue. You will often notice an improvement after just a few days or weeks: you will be less tired and exhausted, have more energy and be able to concentrate better in your daily life.