With the arrival of spring, the days get longer, the temperatures rise, and nature comes back to life. However, this period is often marked by persistent fatigue, a lack of energy and sometimes even low morale. After winter, our bodies have accumulated toxins and our vitamin reserves may be diminished. To get back in shape and start the spring season full of vitality, it is essential to adopt a suitable anti-fatigue diet.
Discover our tips for recharging your batteries with nutrient-rich foods!
Why do we feel tired in spring?
The transition from winter to spring can put a strain on our bodies. Several factors explain this feeling of seasonal fatigue:
- The change of season: The transition from winter to spring is often accompanied by variations in temperature and sunlight that influence our biological clock.
- An overly rich winter diet: During the winter, we tend to eat more fatty and high-calorie dishes, which can tire our liver and slow down our digestion.
- A vitamin and mineral deficiency: A lack of sunlight reduces our vitamin D reserves, while our winter diet is often low in fresh fruit and vegetables, resulting in deficiencies in essential vitamins and trace elements.
- A lack of physical activity: Winter encourages a sedentary lifestyle, which can slow down our metabolism and increase the feeling of fatigue.
Fortunately, by adopting a suitable diet, it is possible to regain energy and get the spring off to a good start!
Foods to prioritise to combat fatigue
1. Stock up on essential vitamins and minerals
To recharge your batteries, focus on foods rich in:
- Vitamin C: An antioxidant and stimulant, it strengthens the immune system and fights fatigue.
- It is found in citrus fruits (oranges, lemons, grapefruit), kiwis, strawberries, peppers and parsley.
- Magnesium: Essential for proper muscle and nerve function, it helps reduce stress and fatigue.
- It is found in almonds, walnuts, pumpkin seeds, bananas, dark chocolate (at least 70%), and green leafy vegetables.
- Iron: A lack of iron can lead to extreme fatigue and a loss of vitality.
- It is found in red meat, legumes (lentils, chickpeas, kidney beans), tofu, eggs and dried fruit (apricots, figs, grapes).
- Vitamin D: Essential for bone health and general tone, it is mainly synthesised through exposure to the sun.
- - Found in oily fish (salmon, sardines, mackerel), eggs and mushrooms.
2. Choose low glycaemic index carbohydrates
To avoid fatigue caused by changes in blood sugar levels, choose complex carbohydrate sources:
- Whole grains (brown rice, quinoa, oatmeal)
- Legumes (lentils, chickpeas, dried beans)
- Sweet potatoes
These foods provide energy gradually and prevent cravings and slumps.
3. Boost your gut microbiota
A healthy gut promotes better absorption of nutrients and a good energy level. To achieve this, consume regularly:
- Fermented foods (yoghurt, kefir, sauerkraut, miso)
- Fibre (fruit, vegetables, whole grains)
- Natural probiotics such as kombucha or kimchi
4. Stay hydrated properly
Dehydration can cause fatigue and headaches. Make sure you drink 1.5 to 2 litres of water a day, in the form of still water, herbal teas, infusions or broths.
Certain drinks can also help you fight fatigue:
- Green tea (rich in antioxidants)
- Coffee in moderation (avoid excesses that tire the adrenal glands)
- Revitalising infusions (ginseng, ginger, lemon)
To say goodbye to spring fatigue, adopt a diet rich in vitamins, minerals and essential nutrients. Fill up on fruit and vegetables, prioritise foods rich in iron and magnesium, drink enough fluids and boost your energy with healthy habits.
And you, what are your tips for fighting spring fatigue?