Food tips, myths and facts, Improving wellbeing

Foods to help manage spring fatigue

Image credit: iStock/Julia_Sudnitskaya

Many people struggle to get up and go during the spring months, with fatigue leaving them feeling drained and tired.

Spring fatigue is similar to Seasonal Affective Disorder (SAD) in that it is caused by not getting enough sunlight. This means that you don’t produce enough serotonin to counter how much of the sleep hormone melatonin is being produced.

While it is recommended that you get out in the sunshine as much as possible if you struggle with spring fatigue, there are other ways you can help energise yourself.

Rather than turning to coffee or sugary and unhealthy energy drinks, altering your diet so you’re eating more energy-boosting foods is a great idea. Here are some foods you can try:


Starting your day off right is important when it comes to feeling more energised and ready to face the world. Oatmeal is a great breakfast choice as it will fill you up and offer slow-release energy that will get you through to lunch.

It is chock full of protein, vitamin B and magnesium so you’ll probably feel more awake with every spoonful.

Chia seeds

Another great choice for breakfast and even for the rest of the day is chia seeds. These tiny seeds pack a lot of fibre and protein per tablespoon, as well as omega-3 fatty acids, which fight inflammation in your muscles.

They are also really versatile, as you can make a simple overnight pudding with chia seeds by combining them with oat milk and fruit. You can add them to yoghurt, smoothies and salads too.

Just remember that because the seeds are super absorbant, you need to drink more water throughout the day to ensure you stay hydrated.


While water is a great fatigue-buster, it can be difficult to drink all the water you need. However, certain foods contain a lot of water, offering you a tasty snack and helping toward your hydration levels.

Watermelons are actually around 90 per cent water, so they are ideal to enjoy as a snack if you struggle to stick to plain water. They also contain natural sugars, which will give you an extra boost.


Nuts not only help to increase your energy levels, they also keep them stable so you feel more energised throughout the day.

They contain high levels of protein and fibre, as well as some of the electrolytes you can lose when working out. This means that nuts are also a great choice when it comes to post-workout snacks.

Sweet potatoes

Swap out standard white potatoes for sweet potatoes this spring to feel more full of energy. Not only do they contain a lot of high-fibre carbohydrates, they also have a lot of potassium. It is this that balances your electrolytes, which in turn stops you from becoming dehydrated – although you still need to drink water.

Potassium is also beneficial when it comes to reducing blood pressure, which can help you to relax easier. As stress results in fatigue, this is a big added bonus.


Not only are eggs tasty and hugely versatile, they will also help to keep you going this spring. Eggs are a good source of protein, which helps to sustain energy, as well as repair and build muscle.

Having eggs on whole wheat toast for lunch could be just the thing to see you through the rest of your day.


Certain foods use up more energy to digest – such as red meat – which can actually mean you’re left feeling tired after a meal. Lean protein, such as that found in fish, is easy to digest and will help to leave you feeling full and energised.

On top of protein, fish – especially oily fish – contains lots of healthy fatty acids, which also help to keep your mood and energy levels up.

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