Hello everyone
The spring months have finally arrived, when the birds are chirping, the trees are blooming, and we start to hear the refreshing effect of the sweet scent of flowers on the ground every time we pass by. You love spring, but do you feel fatigue, weakness, forgetfulness, unhappiness and muscle aches? Are you having a hard time getting out of bed and going to work? Then, this week, let's read together about the reasons for these and what we need to do to prevent this situation.
Spring fatigue is the state that our metabolism experiences during the adaptation period from winter to spring. During this process, we may experience muscle aches, feeling constantly tired, unhappiness, forgetfulness and often muscle aches. This situation can cause both a decrease in our performance in our daily tasks and a psychological mood disorder. I would like to briefly talk about what we need to pay attention to in order to prevent this situation.
Eat a balanced, regular and healthy diet.
First of all, eat a balanced and healthy diet in your daily consumption. Organize your diet into 3 main meals according to your lifestyle. Don't forget to have snacks if you need them. In your dinner, instead of heavy, fatty meals, consume vegetable dishes that are easier to digest and take a short time. Adopt a colorful nutrition program. Be careful to consume seasonal fruits and vegetables.
Pay attention to your vitamin and mineral intake.
Vitamin that strengthens your immune system during these periods when the weather is hot and cold. Be sure to increase your and mineral consumption. But avoid using unnecessary supplements. Do not take vitamin or mineral supplements without consulting your doctor or a nutritionist. Increase your consumption of purple, red, orange and green vegetables and fruits.
Increase your probiotic consumption.
The cause of your weakness, fatigue and unhappy mood is a broken one. It could also be the intestinal flora. Make room for probiotic foods in your life to create and maintain a healthy intestinal flora. You can take kefir, probiotic yoghurt or probiotic supplements. Increasing the effectiveness of probiotic bacteria, intestinal mucosa Make room in your diet for prebiotic foods that help your body survive. Onions, garlic, yams and legumes contain high amounts of prebiotics.
Review your omega-3 consumption.
As in every period, omega-3 fatty acids. Our need is also quite high during the transition to the spring semesters. Omega-3 fatty acids have a reducing effect on stress hormones. If you do not consume fish 2 or 3 times a week, I definitely recommend you take omega-3 supplements. Also, be sure to include oil seeds consisting of healthy oils such as hazelnuts, almonds and walnuts in your snacks or main meals.
Increase your water consumption.
With the increasing temperature in the spring months. The amount of fluid lost from the body increases. Therefore, be sure to adjust the amount of water you drink to a simple calculation of 30 ml per kilogram. I can recommend that an individual weighing approximately 70 kg drinks approximately 2-2.5 liters of water a day. Fennel, mint and ginger teas have an effect on reducing gas problems. White tea and green tea, which are rich in antioxidants, and rosehip tea, which is rich in vitamin C, also strengthen your immune system. Lemon balm and chamomile tea generally have a relaxing and stress-reducing effect. You can have a comfortable sleep by consuming it an hour before going to bed at night. But remember, no beverage you drink can replace water.
Sleep regularly.
In this period when general fatigue prevails, it is very important that your sleep is regular and at the right hours. . At night, in a completely dark environment, away from all electronic devices, you will both relieve stress and increase your orientation towards healthy foods by controlling your appetite with the melatonin hormone that spreads between 10 and 2.
Exercise regularly.
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A total of 150 minutes of exercise per week, recommended by the World Health Organization, is ideal for being healthy and speeding up your metabolism. Make sure to do an exercise you like so that it is regular and continuous.
Hoping that the diets that started on Monday will continue, I wish you a healthy week.
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