In the spring, sometimes such heaviness, apathy and fatigue come — nothing can be done about them.

How to get rid of them? Spring problems are traditionally associated with seasonal affective disorder

(SAD), an increase in the level of suicides and the less unpleasant, but still pleasant spring hypo-vitaminosis.

It is characterized by more serious consequences of lack of sun or human circadian rhythms: decreased activity of the immune system during vacation periods, when the body is under constant stress due to long-term storage of food for the winter. In addition, most people experience fatigue after winter — they feel weak from the cold in winter and lack of vitamins in summer. Also, the immune system is weakened before the cold — the immune system is constantly weakened.

How to help yourself?

Remember that if the symptoms are so severe that they begin to affect your life and prevent you from functioning normally, this is a reason to contact an Alfamed doctor and consult with him about possible more serious help. In other cases, you can support yourself through a balanced diet.

B vitamins

Vitamins of this group normalize the functioning of the nervous system, help to combat stress and increased emotional and psychological stress, increase the body's resistance and, most importantly, help us extract energy from the foods we eat.

Where to look: eggs (preferably poached or "in a bag"), whole grains, liver, milk and yogurt, dark green vegetables and beets.

Vitamin D

Vitamin D is produced in the body when exposed to sunlight, and although it may seem to us that there is more sun, in our latitudes in the spring it is still necessary to maintain a sufficient level of vitamin D - with the help of nutrition or food supplements. It affects various parts of the immune system, and its deficiency seriously reduces the body's strength.

And many new studies directly link a lack of vitamin D with seasonal depression due to itseffect on the production of serotonin.

Where to look: fatty fish (salmon, herring, sardines), cow's milk products and egg yolks.

Magnesium

Magnesium helps convert food into energy, which is so lacking in the spring. Magnesium is extremely necessary for the muscular system - it is responsible for muscle tension and relaxation. From the nervous system, magnesium helps regulate neurotransmitters that transmit messages to our brain. A study by the University of Vermont showed that magnesium consumption effectively reduces the symptoms of mild depression.

Where to look: green vegetables (spinach, broccoli), seeds, nuts, buckwheat, cocoa.

Iron

Iron helps transport oxygen throughout the body. When there is a lack of oxygen, we experience apathy, fatigue, drowsiness.

Don't forget that for better absorption of iron, you need to simultaneously consume foods with a high content of vitamin C (that's why buckwheat with broccoli will be a great combination).

Where to look: liver and other red meat products, buckwheat, spinach, broccoli, legumes.

Coenzyme Q10

An enzyme that is responsible for energy at the cellular level of the body. In general, our body can produce it on its own, but every year there is less and less of it, plus stress and a lack of vitamin B6 reduce the production of the enzyme, which also deprives us of strength. Interestingly, a lack of coenzyme Q10 not only makes us tired, but also affects our skin, making us look even more tired than we really are.

Where to look: organ meats, oranges and strawberries, fatty fish, spinach, cauliflower, broccoli.

You need to know that for a successful fight it is better not to rely only on nutrition, but to approach the problem comprehensively: spend a lot of time in the fresh air, do exercises or stretching, drink enough water.

Don't forget that the required amount of sleep on a stable schedule really helps in the fight against drowsiness, and a contrast shower in the morning invigorates at any time of the year.

Immunity

How to strengthen your immunity and health in spring?

Spring is a time for the body to restructure itself and a time to strengthen your immunity. In spring, you want to spend more time outdoors and enjoy the long-awaited warmth.

1. Make an appointment with your family doctor. Adults should visit their family doctor for preventive purposes once a year, even if they have no health-related problems or complaints.

2. Use less transport and elevators. Regular physical activity helps take care of your health — immunity, cardiovascular system, nervous system, respiratory system, digestive tract, metabolism and body weight. Physical activity develops good posture, improves coordination of movements, strengthens muscles and bones, which is important for the prevention of osteoporosis.

3. Eat more vegetables and fruits. Fruits, berries and vegetables contain substances important for the body, such as antioxidants, minerals (potassium, magnesium, phosphorus, manganese, calcium, iron, zinc, iodine), vitamins (vitamins C, A, E, K and group B) and are rich in fiber and other substances.

4. Reduce your consumption of red meat, eat more fish.

5. Dress for the weather.

6. Get enough sleep.

7. Walk more in the fresh air.

8. Drink enough water.

9. Do not forget about individual precautions.

10. Limit the amount of information you receive and the time spent on social networks.