Getting in shape for spring is often not that easy. Even if the budding nature and better weather actually put you in a good mood, problems with the daylight saving time change – even if it was a while ago –, an unstable circulation and potentially also allergies now cause spring fatigue. Fortunately, you can do something to feel fresher and more energetic.
1. More exercise, more energy
Outdoor exercise is currently the best boost for new energy. By going for long walks and running, you provide your body with plenty of oxygen and stimulate your blood circulation. In addition, sunlight activates the production of vital vitamin D and serotonin. Even if it may take a little effort at first: get moving outside every day or do gymnastics at an open window.
2. Spring-fit through sunlight
The more light the body absorbs, the easier it can deal with the hormonal adjustment in spring. Daylight falling on the retina of the eyes fuels the serotonin factory in our brain. A light intensity of about 2,500 lux is sufficient for a spring boost. Even when the sun is hidden behind clouds, its lux value is still over 2,000 and helps you get in shape for spring. You should soak up the sun for at least half an hour every day, preferably right after getting up, to get fit for the day. If you cannot or do not want to go out: look out the open window. As far as possible, you should avoid sunglasses when soaking up the sun, because that is the only way the photoreceptors in the eye can be guaranteed to absorb enough light to get hormone production going. However, avoid looking directly into the sun, otherwise you risk eye damage.
3. Napping makes you spring-fit
Our diencephalon regulates our sleep-wake rhythm with the help of hormone secretions. If it stays light longer from March onwards, the internal clock must adapt the organism to shorter sleep phases. Considerable sleep deficits are therefore not uncommon in spring. A small nap of 30 minutes can be particularly soothing now. But no longer, otherwise melatonin will be released, which leads to renewed fatigue during the day.
4. Boost your circulation
Not only sports bring our circulation to top form. Against lethargy in spring, alternating hot and cold showers in the morning or gentle sauna sessions work particularly well. They are good training for the heart and blood vessels and can be an effective measure even before the change of season begins to wake up the metabolism. In addition, the body is accustomed to the change in temperature in this way.5. Herbal helpers for restful sleep
When switching from winter time to summer time, many people get confused with their sleep rhythm. They find it hard to get out of bed in the morning and feel worn out during the day. Herbal remedies have proven to be gentle helpers for sleep problems. Valerian helps to switch off inner restlessness and fall asleep better. Its natural active ingredients activate calming messenger substances in the brain. A combination with natural hops is recommended. As gently tolerated sedatives, they ensure restful sleep without becoming addictive.
Also Ashwagandha, the "sleep berry", helps, as the name suggests, with seasonal sleep disorders. In addition, the ingredients of the Indian medicinal plant help to gain more energy and improved memory. This plant thus solves two problems of spring fatigue at once. Not only does the sleep rhythm gradually adapt again, but irritability and concentration problems also subside.
6. Spring-fit with matcha tea
If you can't get going in the morning, an infusion with matcha green tea powder is recommended instead of the usual cup of coffee. The Japanese hot drink gently provides energy and power. The advantage over coffee drinks is that, because it is bound to polyphenols, the caffeine in matcha is only released in the intestine and its invigorating effect therefore lasts significantly longer. In addition, matcha helps to increase concentration. The typical nervousness that sets in with heavy coffee consumption does not occur.7. Natural energy sources
Maca energizes. The tuber from the Andes contains plenty of potassium, calcium, zinc, iodine, iron, copper, and manganese. Vitamins such as B2, B6, C, and niacin make maca a source of power and give strength for the day. Extracts from ginseng have proven to be just as effective against mental exhaustion. They activate messenger substances that have a stimulating effect, such as dopamine. The adaptogenic effect of Rhodiola rosea helps the body to better deal with stress-related symptoms caused by sleep deficits.
8. The spring-fit diet
In spring, the menu should once again include more dietary fiber and fresh fruit and vegetables that contain vitamins and trace elements, such as zinc and iron. Zinc supports a weakened immune system. Iron is important for blood formation and the production of energy in the cells. Fatty fish such as tuna or salmon also ensure optimal communication between the nerve cells and thus rapid transmission of information due to their high content of long-chain omega-3 fatty acids, especially DHA (docosahexaenoic acid). Concentration and performance are improved.
Vitamin B12 stores emptied over the winter can now manifest themselves through fatigue. Those who eat few or no foods containing vitamin B12, such as meat or fish, like vegetarians and vegans, for example, should compensate for a deficit through a targeted plant-based diet and through food supplements, because vitamin B12 occurs almost exclusively in animal foods. • Would you like to know which products support your energy and performance? Click here. • You can find out more about the topics of sports, exercise, and health here.
