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The change of season is always a breath of fresh air, although sometimes both temperatures and our body insist on taking the opposite. Because with the warmth of spring also come fatigue, apathy, weakness, anxiety and even insomnia. Responsible? The asthenia, caused by "changes in temperature, atmospheric pressure and hours of light per day, with the questioned advance of the clock," explains Belén Acero, a pharmacist also graduated in Nutrition and Dietetics. A situation that alters the circadian rhythm and causes certain hormones responsible for the slump to be secreted. "At this time allergies also appear, which complicate the symptoms," he adds. In his apothecary, as in almost all those in the country, the most frequent consultations these days are related to the lack of energy: "Give me something to get tired", "I need some vitamins", "anything that will help me perform more?" ... Spring asthenia can affect 73% of adults, according to the 'Vytal Study', conducted by the Spanish Society of Primary Care Physicians. And more often to women, because they already deal with the emotional alterations involved in hormonal changes.

"This season full of optimism and rebirth can generate sadness and little desire in its beginnings," says Dr. María José Crispín, nutritionist at Clínica Menorca. "Changes in the environment affect us causing low mood and unusual fatigue when we develop our daily activities, even the simplest and those that do not require any effort," says the doctor. In addition, "the time change displaces the rhythm of meals, work and other activities, and implies difficulties sleeping," says Crispín. A cocktail with many ingredients that generates physical and emotional discomfort.

How does the time change affect us?

This Saturday comes the summer time, which implies that at 02:00 hours in the morning of the night of March 25 to 26 our clocks will mark 03:00 hours, an advance that can cause imbalances in sleep, nutrition and even in self-esteem and attitude. "Even if it is only an hour, our biological rhythms have to readjust to the new schedule and that affects our body. All our daily routines must be adapted, therefore, in the process of adaptation it is important not to venture with changes or undertake new activities, "says Dr. María Consuelo Vilasánchez, psychologist and member of Doctoralia.

It is a seasonal change much questioned, especially by the Spanish Sleep Society, which is in favor of eradicating it and maintaining winter time. However, most Spaniards still prefer to keep the summer, among other reasons for the daylight hours. Which is better? "The winter is healthier than the summer, since at that time the exit of sunlight and the beginning of our workday are more synchronized. Our biological rhythms are better suited to that schedule. In addition, we sleep more and start our day at dawn. In summer, between dawn and we get up it can still take a long time, which is worse for our body, therefore, we sleep less, which can affect our concentration and performance throughout the day, "responds Dr. Vilasánchez, who recommends not to be overwhelmed if the first days after the time change we feel more irritable, tired or sleepy. "Let's look at it as something temporary that will last a few days until we adjust. To do this, we can do relaxing activities that make us feel better, such as relaxation, meditation or yoga, "he says. In addition, it lists these five tips to make the adaptation more bearable.

  • Taking an extra dose of fruits and vegetables will make us feel more energetic and less tired.
  • To be sleepy at night you have to avoid naps the first days, as well as stimulating drinks at least two hours before going to sleep.
  • Do not perform stimulating activities before going to sleep or use mobile phones or tablets.
  • Enjoy natural light outdoors and maintain a daily exercise routine.
  • Prepare sleep: we can resort to relaxing baths and even promote an environment that induces relaxation using candles or lights of low intensity.

Symptoms of spring asthenia

The symptoms of spring asthenia are well known: "Sadness, low vital tone, lack of memory, headache, sleep disorders -daytime sleepiness and a great need for rest-, difficulty concentrating, lightheadedness, irritability, lack of appetite, joint heaviness ...", lists Dr. Crispín. A list where Belén Acero includes anxiety. However, it is a difficult clinical picture to diagnose because it can respond to other diseases that manifest themselves subclinically, that is, without the patient knowing that they suffer from them. Therefore, if the situation lasts longer than what is considered normal – between 15 and 20 days, which the body needs to adapt to the changes – the visit to the doctor is mandatory.

When it is only a matter of time, recovering energy and mood involves including some healthy habits in our day to day and certain nutrients in the diet. To begin with, "practice some moderate exercise that motivates and stimulates, for example, walking at least 30 minutes outdoors. And although the hours of sunshine encourage to extend the day, better to have a regular schedule of sleep and meals, "recommends Dr. Crispín.

What foods end fatigue

As for the menu, we need a diet rich in vegetables, fruits and cereals. "These will provide large doses of carbohydrates and folic acid, necessary to cope with everyday situations, since they are the main source of energy and proper functioning of the body. On the other hand, it is better to take few fats, because they slow down digestion and promote a state of lethargy that keeps us apathetic and distracted, "he says. The same happens with refined sugars, "which rapidly increase blood glucose levels but produce a calm rebound effect, not recommended in this case."

Getting rid of asthenia involves "increasing levels of serotonin, known as the hormone of happiness, because it is related to a positive attitude and good mood," says Sandra Tirado, nutritional coach specializing in changing eating habits and behaviors. And this is synthesized through an amino acid, tryptophan, present, among other foods, in eggs, milk, banana and avocado.

Vitamin supplements to gain energy

Sometimes "a vitamin or mineral supplement" is needed, says Crispín. Look for those that include "vitamin B -which helps limit stress-, magnesium, gingseng, the aforementioned tryptophan and adaptogens such as ashwagandha, schisandra and Goji berries," adds Acero.

A diet against spring asthenia

Start the day with a good breakfast (fruit, yogurt, oatmeal, three nuts and green tea, coffee or pure cocoa) and end it with a light dinner. And to kill the bug between meals and not arrive hungry to meals should take two snacks, one in the morning and one in the afternoon, which include fresh fruit, yogurt, nuts (not fried and in moderate quantity) plus an infusion without sugar. If there is also a problem of overweight or we want to lose a few kilos, we will have to control the amounts and take skimmed dairy products, with 0% fat. The menu has been prepared by the doctor and nutritionist Mª José Crispín.

  • Monday. Food. Lentils with vegetables (pepper, carrot and leek). Dinner. Tomato salad with a chopped egg and Serrano ham.
  • Tuesday. Food. Stewed potatoes with turkey meat. Dinner. Lettuce, tomato and sardines salad.
  • Wednesday. Food. Roast chicken with peppers and roasted potatoes. Dinner. Salad of canons, arugula, Burgos cheese, walnuts and mussels.
  • Thursday. Food. Green beans with cooked potato and 2 fillets of loin ribbon. Dinner. Sautéed broccoli and grilled mackerel with carrot and lemon.
  • Friday. Food. Stew with spinach, cod and egg. Dinner. Tomato, pepper and cucumber salad; Grilled chicken skewer.
  • Saturday. Food. Spaghetti with homemade tomato sauce and minced meat. Dinner. Grilled vegetables, mushrooms and prawns.
  • Sunday. Food. Paella and green salad. Dinner. Whipped fresh cheese and roasted apple.

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