Spring asthenia diet
What is spring asthenia?
Asthenia is a feeling of both physical and mental lethargy, regular in women and young people and is accompanied by lack of appetite, nausea, sleep disorders, low blood pressure, irritability, fatigue and/or sadness, etc.
What causes it?
Since it is not a medical disorder, there is very little scientific documentation on the subject. There are several reasons for this feeling of weakness:
• Organic: pathologies such as anaemia or rheumatism and psychological disorders such as depression can cause spring syndrome
• Immune system depression associated with high physical burnout
• Rebound effect after going through a stressful period
• Allergies
• Inability to immediately adapt to seasonal changes caused by blockage in the liberation of beta-endorphins, the substances responsible for transmitting a feeling of well-being to the brain.
A clear cause that pinpoints exactly what spring asthenia is caused by can not be defined. It is generally transitory. It has been unsuccessfully treated with anti-depressants such as Prozac. Therefore, IML recommends four hygienic and dietary measures to combat the symptoms:
1. Physical exercise: physical activity liberates endorphins that increase the feeling of well being and optimism.
2. Improve sleep quality and quantity, by avoiding stimulants like coffee, tea or tobacco.
3. Support with invigorating dietary supplements such as:
• Vitamin complexes rich in beta-carotenes and trace elements
• Wheat germ, rich in vitamin E, essential fatty acids and trace elements
• Natural pollen, rich in essential amino acids and vitamins A and B6
• Brewer’s yeast, a source of vitamins (B1, B2, B3, B6, folic acid) and minerals (iron, magnesium and zinc)
4. A balanced diet providing adequate levels of proteins, carbohydrates, fats, minerals, vitamins and water. By following these guidelines, the immune and nervous systems can reach optimum performance.
• A breakfast that supplies enough energy to start the day and maintain activity throughout it is an important part of the diet. Therefore, breakfast must consist of wholemeal bread that supplies energy and fibre; vitamin C-rich fruit such as pineapples, grapefruit, oranges, strawberries or kiwifruit.
• For a mid-morning snack, take fruit (salad or juice), plain yoghurt or a handful of dried nuts and seeds.
• Lunch should contain vegetables (raw or steamed) and proteins, like lean chicken meat, red meat, egg or fish.
• Dinner should be very light and a least two hours before bedtime: this will improve sleep. Vegetable salads or soups are recommended. Caffeine and other stimulating drinks should be avoided.
• It is very important to drink between 2 to 2.5 litres of water throughout the day. It can also be consumed in infusions and broths. Hydration foments the cleaning of the organism and improves brain function.