Proljetni umor i burnout – kako pronaći ravnotežu?

After winter, we can hardly wait for spring, the time when the sun shines more often, nature wakes up, but we don't feel it. Instead of the expected surge of energy, many feel inexplicable exhaustion, difficulty concentrating, irritability and even mild anxiety during this period. This condition is known as spring fatigue.

What causes spring fatigue?

Spring fatigue is a physiological reaction of the body to changes in the environment, especially those related to light intensity and temperature. The body must adapt to the new daily rhythm and conditions, which includes changes in the secretion of hormones such as melatonin and serotonin. Melatonin, also known as the sleep hormone, governs our sleep-wake cycle. During the long winter months, the body produces more melatonin, which can make us sleepy and listless. With the arrival of spring, melatonin levels naturally decrease, while increased exposure to sunlight stimulates the production of serotonin, a hormone that positively affects our mood.

In addition to hormonal changes, the cause of spring fatigue can also be the diet during the winter months, which is often depleted of key nutrients, such as vitamin C and B group vitamins and minerals such as iron, zinc and iodine.

Burnout - when exhaustion becomes chronic

Unlike spring fatigue, which is temporary and fleeting, burnout is a more serious condition that occurs as a result of long-term stress and exhaustion. Burnout or emotional burnout is a frequent consequence of the modern lifestyle. It most often affects people who are exposed to chronic stress for a long time, either at work or due to being overloaded with private obligations.

While we usually consider stress to be transitory and short-lived, for example before important business or exam deadlines, long-term exposure to stressful situations can lead to the development burnout. This syndrome is characterized by feelings of overwhelm, anxiety, reduced ability to focus and chronic fatigue. If not recognized and treated in time, burnout it can cause serious consequences such as depression, high blood pressure and long-term exhaustion, so it is crucial to be aware of the symptoms and take timely action to prevent the condition from worsening.

How to help the body?

In the fight against spring fatigue and exhaustion, it is extremely important to provide the body with the necessary nutrients that contribute to restoring energy and strengthening the immune system.

Vitamin C: Stimulates iron absorption and strengthens immunity; found in citrus fruits, peppers and green leafy vegetables.

B group vitamins: They participate in energy metabolism and support the normal functioning of the nervous system; they are present in meat, fish, legumes and whole grains.

Magnesiumj: Important for combating stress and fatigue; sources include legumes, nuts and dark chocolate.

Iron: Helps prevent anemia and fatigue; found in meat, fish, legumes and dark green leafy vegetables.

Selenium and iodine: Key to the proper functioning of the thyroid gland, which regulates metabolism and energy balance.

Zinc and copper: They contribute to the normal function of the immune system and help fight against oxidative stress.

When to reach for nutritional supplements?

Sometimes it is not possible to provide optimal amounts of vitamins and minerals through diet alone, especially for people exposed to greater stress, the elderly and chronic patients. In such cases, nutritional supplements can be a useful support.  Almagea Thyroideal+ is a unique formulation that contains 13 carefully selected nutrients, including selenium and iodine, which contribute to the proper functioning of the thyroid gland. It is also enriched with vitamin D and zinc, which contribute to normal immune function, and B group vitamins, which contribute to the reduction of fatigue and exhaustion and to normal psychological function.

Spring fatigue and burnout they can significantly impair the quality of life, but with timely steps it is possible to mitigate them. Listen to your body's needs, ensure you get enough rest and support your body with proper nutrition and nutritional supplements to enjoy the spring days full of energy.

Literature:

• Roepke, S. K., & Allison, M. (2018). The role of vitamins and minerals in energy metabolism and well-being. Nutrients, 10(7), 902.
• Langan, D., Goodrich, K., & Gidding, S.S. (2019). The role of iodine and selenium in thyroid function and metabolic regulation. Endocrine Reviews, 40(2), 314-331.
• Hirsch, M.J., Growdon, J.H., & Wurtman, R.J. (1978). Relationships between dietary choline or lecithin intake, serum choline levels, and various metabolic indices. Metabolism: clinical and experimental, 27(8), 953–960.
• Yang, Y., Zhang, S., Zhang, X., Xu, Y., Cheng, J., & Yang, X. (2020). The Role of Diet, Eating Behavior, and Nutrition Intervention in Seasonal Affective Disorder: A Systematic Review. Frontiers in psychology, 11, 1451.