Published: 04/07/2016 - Updated: 08/14/2019
Author: Dra. Loredana Lunadei
Asthenia is a condition that usually occurs with seasonal changes: It is a disorder that lasts for a while, where we feel tired even without even using much effort at all. This disorder is characterised by feeling both physical and mental fatigue where a lack of interest, vitality and constant weakness occurs. The cause is not as noticeable and is often confused with other conditions such as depression.
Asthenia is more common in women and occurs most frequently in the age range between 30 and 40 years.That said, it is not exclusive to women and it has been also found in men who are around this age.
The reasons for asthenia are very diverse, but one of the most common is the change of season and this occurs when our body fails to adapt to the changes which occur in the environment: Our body adapts to cold weather and when spring comes, the changes occurring in the environment can affect us, for example more light during the day, pollen begins to be present, the temperature changes and atmospheric pressure changes too. If we add the change of time for people living in countries where the time is set, this problem is often compounded.
All these changes can lead to the appearance of some of the following common symptoms of asthenia:
- Sadness for no apparent reason
- Upset more easily
- Lack of appetite
- Low blood pressure
- Regular or constant feelings of apathy
- Low or little sexual interest
- Low energy and muscle weakness
- Hair loss in some cases
Tips for improving Spring asthenia
It is true that this type of fatigue gradually disappears as we adapt to the new season, but there are always options to help our body to make the transition much faster and also to prevent the symptoms from being constantly present.
One of the easiest and most effective ways to cooperate with our body is food, so if we want to overcome this disorder we must adopt a diet which is rich in tryptophan, an amino acid that can be found in certain foods and acts as a precursor of serotonin, which helps us to feel in a good mood. Some foods rich in tryptophan that we can incorporate into our diet are:
- Whole grains
- Fruits such as pineapple, strawberries, papaya, mango, orange, grapefruit and grapes.
In addition to this amino acid, we can incorporate other ingredients into our diet that will help us to combat spring asthenia. Some of these ingredients include:
- Ginseng tea: Ginseng is a silver which stimulates and helps us regain vitality. It also has properties that can help us reduce stress levels. It is not recommended to consume more than 2 cups of ginseng tea per day.
- Maca: Maca is a tuber that is used to improve libido and fertility, but besides these famous uses, it can also be used to regulate the endocrine system which helps us control hormones, an important factor influencing our mood. Maca is rich in vitamins and minerals which helps us regain energy and also has a calming effect that helps us to sleep and relax. You can consume it in tea, flour, etc.
- Brewer's yeast: Brewer's yeast contains many vitamins that help us to gain vitality and to consume it you can simply mix it in with smoothies or milkshakes, add it in to soups or mix one teaspoon with a little Greek yogurt in the morning.
- Drink linden or passionflower tea: A lot of the time we can feel tired, but when bedtime comes we cannot sleep: This is a common effect of spring asthenia, so before bedtime have a cup of any of these teas to achieve a restful sleep.
Here are some more recommendations you can follow to improve and soon leave behind bothersome symptoms of spring asthenia:
- Exercise: Although it seems contradictory and a lot of the time you will not have the energy to exercise, it is actually very beneficial to combat asthenia. Doing light exercise such as walking, swimming or low-impact aerobics can help to release endorphins which make us feel more active and cheerful.
- Eat foods with Vitamin B: Vitamin B is essential to combat fatigue and tiredness, so opting for a supplement or consuming foods such as bananas, vegetables or whole grains will be helpfull.
- Stay well hydrated: Keeping hydrated is key to restoring vitality and improving other symptoms that can occur, especially if the spring season is hotter than normal. Consume enough water according to your weight and your physical activities.
- Have fun: Try to do activities that you like and will enjoy. Laughter is one of the best remedies for this disorder, so do not limit yourself and enjoy each and every day.
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