Spring and spring fatigue
Spring has begun. The days are getting longer, the sun is showing itself again ... and yet you feel tired. Many people suffer from a lack of energy or a dip in their mood in spring. We call this spring fatigue. How does this happen? Your body needs time to get used to the new day-night rhythm. In winter, you make more melatonin, the hormone that makes you sleepy. When switching to more daylight, your biological clock sometimes gets confused. A lack of vitamin D or magnesium can also amplify this.
According to Thuisarts.nl and Rijksoverheid.nl, many people in the Netherlands have a vitamin D deficiency, especially in winter and early spring.
Thuisarts.nl advises taking a vitamin D supplement between October and March, especially for people with tinted skin, the elderly, women 50 and older and men 70 and older.
Source: Thuisarts.nl - 'When to take extra vitamin D?'
Eat healthy
With these tips, boost your energy:
- Eat whole grain bread or oatmeal: these products provide long-lasting energy.
- Add a boiled egg: eggs are rich in vitamin B12 and iron.
- Choose vegetables such as spinach or avocado: full of magnesium and folic acid.
- Eat a handful of nuts: they contain healthy fats and protein.
- Drink water or green tea: this will prevent you from feeling languid due to dehydration.
Let sugary snacks, such as chocolate eggs, be an extra and not a base.
According to the Voedingscentrum, it is wise not to eat or drink anything unhealthy more than three times a day
Source: Voedingscentrum.nl - 'What is healthy eating?'
Energy through exercise
Regular exercise helps against fatigue and stress. You don't have to exercise right away. Start with 30 minutes of walking, cycling or working in the garden every day.
According to Apotheek.nl, this already helps you feel fitter.
The RIVM recommends at least 150 minutes per week of moderate-intensity exercise, spread over several days.
Source: RIVM - 'Exercise guidelines for adults and the elderly'
A brisk morning walk in the sunlight also supports your day-night rhythm. So you sleep better and feel more alert during the day.
Thuisarts.nl mentions that a regular sleep pattern, in combination with daylight during the day, helps to combat sleep problems and fatigue.
Source: Thuisarts.nl - 'Tired and low energy, what can I do?'
What can we do for you?
At the pharmacy, we'll take a look with you. Are you deficient in vitamin D or magnesium? We advise which supplement suits your situation and medication. We pay attention to the right dosage and possible side effects.
Do you use medications that can cause drowsiness? Such as antihistamines for allergies, sleeping pills or strong painkillers? Then together we look at whether there are alternatives or how you can limit the side effects.
On Apotheek.nl you will also find independent information about vitamins and supplements, such as when you can use them safely and what possible interactions are with medications.
Source: Apotheek.nl - 'Vitamins and supplements'
When to see your doctor?
If your fatigue persists for more than three weeks or gets worse, it is wise to consult your doctor. It may then be anemia, a sluggish thyroid gland or another cause.
Thuisarts.nl recommends seeking medical help for prolonged fatigue, especially if it is combined with gloominess, sleeping problems or other complaints such as dizziness or shortness of breath.
Source: Thuisarts.nl - 'I'm often tired, what could it be?'
Questions?
Please feel free to ask. We're happy to help. Want to know if supplements or lifestyle changes can help you? Do you have questions about your medications or your energy? Feel free to stop by the pharmacy. We're ready with personal advice, for a healthy spring!
