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

Za razliku od proljetnog umora, koji je privremen i prolazan, burnout je ozbiljnije stanje koje nastaje kao rezultat dugotrajnog stresa i iscrpljenosti. Burnout ili emocionalno sagorijevanje česta je posljedica suvremenog načina života. Najčešće pogađa ljude koji su dugotrajno izloženi kroničnom stresu, bilo na radnom mjestu ili zbog preopterećenosti privatnim obavezama.

Dok stres obično smatramo prolaznim i kratkotrajnim, primjerice uoči važnih poslovnih ili ispitnih rokova, dugotrajna izloženost stresnim situacijama može dovesti do razvoja burnout. Ovaj sindrom karakteriziraju osjećaj preplavljenosti, anksioznost, smanjena sposobnost fokusiranja i kronični umor. Ako se na vrijeme ne prepozna i ne liječi, 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?

Ponekad nije moguće samo prehranom osigurati optimalne količine vitamina i minerala, posebice kod osoba izloženih većem stresu, starijih osoba i kroničnih bolesnika. U takvim slučajevima, dodaci prehrani mogu biti korisna podrška.  Almagea Thyroideal+ jedinstvena je formulacija koja sadrži 13 pažljivo odabranih nutrijenata, uključujući selen i  jod koji doprinose pravilnom funkcioniranju štitnjače. Također je obogaćen vitaminom D i cinkom koji doprinose normalnoj funkciji imuniteta te vitaminima B skupine, koji doprinose smanjenju umora i iscrpljenosti i normalnoj psihološkoj funkciji.

Proljetni umor i 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). Relations 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.