Spring Fatigue Disappears Within a Week

Fatigue, headaches, muscle weakness, dark circles under the eyes… The feeling of being "worn out" is familiar to everyone, and we often assume, "I've caught the flu!" However, before reaching for medication or calling your doctor, look at the calendar. March and April mark the transition between winter and spring, a period during which our bodies adjust to the new season. This condition, known as "spring fatigue," has a completely logical biological explanation.

CAUSES

It is well known that transitional seasons bring stress to the body. This is because, within a brief time, the body must readjust and adapt to either lower or higher temperatures and to shorter or longer daylight hours.

The warming temperatures in spring naturally draw us outside, but they pose a challenge for an immune system exhausted from the winter months. The battle against seasonal flu, respiratory diseases, and infections depletes our reserves of essential vitamins and minerals. Just when the body needs to "revive" for the new season, it suffers from a deficiency of vitamins A and C, iron, zinc, and B vitamins. These deficiencies lead to the typical symptoms of spring fatigue.

The longer days also extend our active hours, increasing the body's energy demands. The annual clock change further contributes by adding an extra hour of daylight. To meet these new energy needs, the body starts working at a higher pace, even when it is not yet prepared to do so. As a result, we feel exhausted, distracted, and often irritable. The good news is that the symptoms subside within a week or two, and some "lucky" individuals may not even notice going through this phase.

Interestingly, spring fatigue primarily affects people living in regions where seasonal changes bring significant temperature and sunlight variations. It is particularly pronounced in the Northern Hemisphere, peaking from mid-March—the astronomical start of spring—until the end of April.

SYMPTOMS

The medical term for spring fatigue is "spring asthenia." Derived from ancient Greek, the term means "without strength," which perfectly describes its main symptom. Other symptoms include:

• Drowsiness – feeling sleepy even after a full night's rest.
• Low mood – in some cases, this can progress to depression and melancholy. This aspect of spring fatigue was first studied and described by South African psychiatrist Dr. Norman Rosenthal in the 1980s. He introduced the term "seasonal affective disorder" (SAD) and focused on the psycho-physical changes triggered by seasonal shifts. According to him, spring fatigue is a form of seasonal affective disorder.
• Changes in appetite – some people lose their appetite, while others experience constant hunger.
• Distraction and overall weakness – often accompanied by a sense of depleted energy.
• Frequent and prolonged headaches, nausea, and dizziness.

HOW TO OVERCOME IT?

Since our body gets its energy from food, the answer to overcoming fatigue lies on our plate. To combat tiredness and weakness, we need high-energy foods—but without overloading on sugar. The key is to replenish antioxidants such as vitamin C, carotenoids, vitamin E, zinc, selenium, and bioflavonoids, as they help counteract the harmful effects of viral and bacterial infections.

• Vegetables and fruits – especially those in red, yellow, and dark green colors, as they are rich in carotenoids, vitamin C, flavonoids, and iron. Examples include spinach, nettle, sorrel, lettuce, green onions, garlic, and parsley.
• Grains and legumes – excellent sources of iron, essential for preventing anemia.
• Yogurt – provides valuable proteins and millions of live probiotic bacteria, which strengthen the gut’s immune barrier against harmful pathogens.
• Fish and fish oils – rich in omega-3 fatty acids, known for their anti-inflammatory properties, as well as vitamin B6, which supports the immune system.
• Lean meats, eggs, nuts, and whole grains – these foods supply essential minerals, vitamins, and healthy fiber.

ADDITIONAL TIPS

• Avoid low-calorie diets during the period of spring fatigue, as they will make you feel even worse. Your body needs extra energy to prepare for the warmer months—don’t deprive it!
• Fight fatigue with movement! Get at least one hour of physical activity daily, no matter how exhausted you feel. Choose an activity you enjoy, whether it’s a relaxing walk in the park or an intense workout at the gym.
• Prioritize sleep! Experts always recommend listening to your body. Don’t force yourself to follow a strict sleep schedule—if you need an afternoon nap, take one. Turn off your alarm and go to bed earlier if necessary.

With minimal effort, regular movement, and proper nutrition, you’ll feel like a new person in just one or two weeks!