An expert in nutrition reveals nutrients to avoid spring asthenia

It may be strange and even contradictory, but the truth is that the arrival of spring, which is usually characterized by pleasant temperatures and a greater amount of hours of sunlight, causes in some people unpleasant sensations such as emotional low, tiredness, apathy or even difficulties in concentrating. It is a disorder known as spring asthenia either spring fatigue That, although it does not have gravity, it can affect the quality of life during that time that the body needs to adapt to temperature changes, atmospheric pressure, luminosity and environmental humidity. In fact, as Dr. María Amaro, an expert in nutrition and creator of the mooring method of weight loss (@Metodoamaro) That picture of Lack of energyfeeling of fatigue and fatigue that does not send with rest have a logical explanation, as they are changes that influence the Circadian rhythmsbecause our pineal gland will segregate less melatonin by detecting more hours of light.

Likewise, during this readjustment process, the hypothalamus also produces less serotonin and endorphins, neurotransmitters and hormones related to motivation, while a decrease in norepinephrine, hormone and neurotransmitter levels related to concentration and vigil state occurs.

And if we add to this the effects of the recent time change, the equation is complicated, at least in the first days of this week.

Some of the symptoms that characterize spring asthenia, therefore, are those described in Dr. Amaro.

They are symptoms, however, that they will be referring little by little but that some people can lead to a lethargy that can be difficult to carry if they do not know how to manage it.

Nutrients to combat fatigue

One of the approaches that can be more effective to mitigate and prevent these symptoms is the one that can be carried out through food like this, Dr. Amaro explains that maintaining a diet rich in nutrients that support the nervous, hormonal and energy system is possible to help the body adapt to the new situation and reduce the discomfort of that seasonal fatigue.

The key, he explains, lies in choosing nutrients that contribute to improving energy, regulating hormonal and emotional functions and improving mood and general well -being, such as group B vitamins, minerals such as magnesium and iron, essential fatty acids such as omega 3 and antioxidants.

1. Group B vitamins: energy and cognitive function. They are essential for the conversion of food into energy and for the proper functioning of the nervous system. In fact, as the expert explains, the deficiency of these vitamins can aggravate fatigue and lack of concentration.

• Vitamin B1 (Thiamine): Help the energy metabolism and the nerve function. It is found in whole grains, legumes, nuts, and lean meats.

• Vitamin B2 (Riboflavina): It helps to convert food into energy and is found into dairy, eggs, meats and green leafy vegetables.

• Vitamin B6 (Pyridoxin): regulates the metabolism of amino acids and the production of neurotransmitters. It is found in fish, bananas, avocados, spinach, and legumes.

• Vitamin B12 (Cobalamin): It is crucial for the production of red blood cells and the maintenance of the nervous system. It is found in meats, fish, shellfish, eggs and dairy products.

2. Essential minerals: magnesium and iron.

Magnesium helps improve sleep quality, reduces fatigue and relieves muscle aches. It is found in nuts (almonds, nuts …), seeds (chia, pumpkin …), green leafy vegetables (spinach, chard …), legumes (lentils, chickpeas …), integral cereals (integral rice, oats …).

As for iron, the expert emphasizes that its deficiency can cause anemia, which also increases fatigue and weakness. Some iron sources are red meat, legumes (lentils, chickpeas …), green leafy vegetables (spinach, chard ..) and nuts (almonds, pistachios …).

3. Omega-3 fatty acids. They are known for their anti -inflammatory effects and their ability to improve mood, which helps reduce seasonal irritability and depression associated with spring asthenia.

Rich sources in omega-3 include: fatty fish (salmon, mackerel, sardines ..), chia and linen seeds, nuts and extra virgin olive oil

4. Antioxidants: They help reduce inflammation and protect damage cells caused by free radicals. This can reduce headaches, fatigue and irritability.

They are sources of antioxidants: citrus fruits (oranges, grapefruits, lemons …), red fruits (strawberries, blueberries, cherries …), vegetables (broccoli, carrots, peppers …) and green and black tea.

In addition to these nutrients Dr. Amaro insists on the importance of maintaining a good hydration To combat fatigue. «Water helps regulate body temperature and improves cognitive function and digestion. It is recommended to consume at least 1.5 to 2 liters of water per day, in addition to infusions without caffeine and natural broths, ”he recalls.

It is also important to avoid excessive consumption of caffeine and products that include Refined sugarsespecially sugary and processed drinks. “Although these types of products can offer a temporary increase in energy, their excessive consumption can cause peaks and falls in blood sugar levels, which contributes to fatigue and discomfort,” says Amaro.

In short, adopting healthy eating habits not only helps reduce fatigue, but also improves body adaptation to seasonal changes. Of course, in the event that the symptoms persist, it is best to consult with a doctor to obtain an adequate evaluation.