Spring Fatigue: What Is It and How to Regain Your Energy?
Symptoms of spring fatigue, most commonly occurring between February and April, are often described as increased sensitivity to weather changes, a general feeling of tiredness, circulatory issues, and a higher susceptibility to infections. In an interview with Dr. Jürgen Zapf—a specialist in general medicine, sports and nutritional medicine, chiropractic therapy, and acupuncture from Bayreuth, Germany—the doctor explains the medical background of spring fatigue, the factors that cause it, and offers practical advice on how to regain energy and improve well-being during the first months of the year.
Dr. Zapf has been practicing for many years and, in his clinic in Bayreuth, advises people who aim to strengthen their health and overall well-being through a healthy lifestyle, balanced nutrition principles, and regular physical activity.
What Happens in the Body During Spring Fatigue?
Spring fatigue is a term used to describe a set of symptoms whose main features include persistent tiredness, reduced physical and mental performance, and a lower mood. These symptoms most often appear in March and April, when environmental temperatures rise and the length of days and nights changes significantly over a short period of time.
Such sudden changes place stress on the body, which responds by adjusting hormonal balance and regulating blood circulation. It is precisely these adaptation processes that many people experience as difficult and exhausting, leading to the sensation commonly referred to as spring fatigue.
Do Many People Experience Spring Fatigue?
Since spring fatigue is not considered a disease or an official medical diagnosis, it is usually not recorded as a primary reason for treatment in medical documentation. However, in practice, an increase in patient complaints related to general fatigue, lack of energy, and reduced performance is frequently observed in early spring.
It is estimated that approximately 30–50 percent of people experience symptoms of spring fatigue. A higher risk is associated with individuals who have lower blood pressure. It is also observed that young women tend to experience spring fatigue more often than men, and older adults are likewise more sensitive to bodily changes during this period.
What Is Recommended When Experiencing Spring Fatigue?
Modern lifestyles often do not allow us to spend most of the day outdoors or in natural sunlight. Instead, much of our time is spent indoors under artificial lighting, sitting or standing at work. This makes it more difficult for the body to transition into a more active “summer mode.”
Spending time outdoors during daylight hours reduces the production of the sleep hormone melatonin, activates blood circulation, and helps regulate blood pressure. Therefore, being outside and moving more frequently—whether through exercise, walking, hiking, gardening, or simply spending time outdoors—can contribute to improved well-being, increased alertness, and a more positive mood.
How Can Proper Blood Circulation Be Supported?
One of the most effective ways to combat morning fatigue is through contrast or cold-water procedures. Although a cold shower may seem unpleasant at first, it effectively stimulates blood circulation and helps the body wake up more quickly.
If this method feels too drastic, a gentler alternative can be a short walk barefoot on dew-covered grass in the morning, which also activates circulation and promotes overall vitality.
Coffee, Tea, and Energy Drinks – Do They Help?
Constantly fighting fatigue with coffee or energy drinks, without allowing the body sufficient time to rest and recover, can eventually lead to even greater exhaustion. In such cases, stimulants are needed more frequently to avoid energy “crashes.”
Caffeine in coffee and tannins in tea act as stimulants, so in small amounts a morning cup of coffee or tea can pleasantly enhance alertness and concentration. However, excessive consumption does not replace proper rest and a balanced daily routine.
What Foods Help Boost Energy?
Natural, fresh, and colorful foods—such as vegetables, fruits, and other plant-based products—are an important part of maintaining energy and well-being. These foods are generally more alkaline and help support the body’s internal balance. While people in the past had to wait for the first harvests in spring, today we can choose fresh foods throughout the year.
When Is It Better to Exercise – Morning or Evening?
Moderate-intensity physical activity can be performed both in the morning and in the evening, even up to around 9 p.m. Such activity stimulates the body without exhausting it, allowing it to naturally switch to recovery mode within one to two hours.
High-intensity exercise is better suited to daytime hours, as the body requires more time to recover after such exertion. Intense workouts in the evening may make it harder to fall asleep and negatively affect sleep quality. After very demanding or exhausting training sessions, longer recovery periods may be needed, even during the day.
Which Types of Sports Should You Choose?
The best option is physical activity outdoors in daylight. The specific type of sport is less important than its intensity, duration, and the enjoyment it provides. When combating spring fatigue, pleasure in movement and positive emotional well-being are more important than a strict focus on performance results.
Choose activities you enjoy—football, tennis, volleyball, jogging, cycling, hiking, skating, golf, climbing, or any other form of movement. The key is to engage in these activities outdoors.
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