Many people may complain of complaints such as weakness, fatigue, drowsiness, digestive problems, and joint pain in this season. The reason for these complaints is due to the effect of weather changes on metabolism and hormones. However, by making some changes in our nutrition and physical activity, We can prevent spring fatigue.
We can get through this period without being negatively affected by a diet that will revitalize our metabolism. Especially food diversity is very important. By eating a colorful diet, we can benefit from all kinds of vitamins and minerals and strengthen our immune system. In this way, we will enter the summer with a more vigorous metabolism without being affected by spring fatigue.
PREVENT SPRING FATIGUE WITH PROPER NUTRITION
A diet program containing more vegetables and less saturated fat, which we call the Mediterranean diet, should be implemented. It is very important to start the day with breakfast. A breakfast consisting of whole wheat bread, fat-free cheese, olives, walnuts and plenty of greens is the best example to balance our blood sugar, which has fallen throughout the night, and to activate our metabolism. In order not to lose our energy throughout the day, we should have a snack with healthy snacks such as fresh fruit and raw almonds and hazelnuts. Foods cooked by frying or roasting methods should be avoided in main meals. Lean red meat should be consumed 1 day a week, fish 2 days, and dried legumes 2 days a week. Salad or vegetables should be included in every meal. Heavy sauces and fats are foods that increase fatigue and should not be consumed.
How should our fluid consumption be?
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For a healthy metabolism, our daily fluid consumption should be 30 ml per kilo. For example, an individual weighing 70 kg should consume 2100 ml (at least 2 liters) of liquid. As the weather gets warmer, this amount should be increased slightly to balance the increased water loss through sweating. In fluid consumption, the type of fluid consumed is as important as the amount. Instead of sugary and acidic drinks, water, herbal teas such as green tea, sage, milk and ayran should be preferred. Consuming black tea and coffee does not meet our daily fluid needs. On the contrary, it has a diuretic, that is, urinating effect. . For this reason, these drinks should be limited and enough water should be drunk to balance the caffeine intake.
Which vitamins and how much should we consume?
•In order to strengthen our immune system and revitalize our metabolism during the spring period, antioxidant foods containing vitamins A, D, E, C and the minerals zinc and selenium should be included in our daily diet.
•The need for vitamin A can be met with fish twice a week, 1 egg every day, 2 glasses of milk, vegetables such as carrots and green peppers, and fruits such as apricots and oranges.
•20 minutes of sunbathing a day is sufficient for vitamin D. The best times to get vitamin D are between 10:00 and 11:00 in the morning. Receiving direct sunlight on our arms and neck between these hours will meet our daily vitamin D needs and prevent fatigue.
•Vitamin E and selenium are obtained from oily seeds such as hazelnuts, walnuts, almonds, soy. It is found in oil and wheat. We can meet our needs by consuming 10 raw hazelnuts or almonds, 2 walnuts and whole grain bread a day.
•Vitamin C is found in green vegetables and citrus fruits. Zinc is mostly found in walnuts, fish and red meat.
What can be done for spring fatigue
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Light walking and sports regulate hormonal balance, accelerate metabolism and are useful in removing edema. Therefore, exercise should be done regularly. We should definitely add 30 minutes of daily or 45-50 minutes of light-paced walks to our lives.
Heavy carbohydrate and fatty foods (pastries, sherbet desserts, large amounts of rice, pasta and bread, frying, roasting, etc.). ) should be consumed in moderation as it will increase sleepiness and fatigue. Instead of these, whole grain and whole grain foods, milk desserts, boiled, baked and grilled foods should be preferred.
Also, seasonal foods should be preferred as well as regular consumption of fruits and vegetables.
Do not neglect herbal teas…
Echinacea; Many wounds In addition to the essential substances, it contains tannins, fatty acids, vitamins A, C and E. With all its rich content, Echinacea is a plant that strengthens the immune system and increases body resistance. Echinacea, which is used against diseases such as herpes, flu and tonsillitis, is a widely preferred plant to prevent colds.
Rosehip; Its fruits are rich in vitamins A, B1, B2, C, E and K and minerals, especially phosphorus and potassium. Rosehip, which is an effective blood purifier and intestinal softener, regulates the body's development due to its richness in vitamin C.
Sage; In addition to its strong antioxidant properties, it contains vitamins A, B and C. It has positive effects especially on circulation, digestive system and memory. Sage, which is also known for its relaxing effect, is perfect for regaining your energy and revitalization, especially at the end of a busy day, and for coping with the fatigue that affects the spring months.
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