Tips, treatments and spring anti fatigue foods, that sense of exhaustion that affects us with the arrival of spring.

The change of season is a period that often brings with it a general malaise characterized by exhaustion, tiredness, drowsiness, poor concentration and little energy.

In spring the days get longer, the climate is varied with changes from cold to heat, sun and rain, the hours of light increase … in short, we are all quite upset. In addition to some basic supplements that can be taken as “spring anti fatigue” (not essential but sometimes useful), such as magnesium and potassium or vitamins, taking care of nutrition is one of the most effective remedies.


Prefer fiber-rich foods such as whole grains, legumes, seeds, foods that contain B vitamins

✅ Eat citrus fruits, tomatoes, peppers, cabbage and broccoli, foods rich in vitamin C and antioxidants.

✅ Take magnesium from spinach, dried fruit, peas and the right amount of calcium with milk and derivatives.

✅ Consume sources of Omega-3 fatty acids such as salmon, tuna, blue fish (sardines, mackerel, anchovies), thanks to which you will be able to counteract the feeling of fatigue.


⛔ Consume foods that are excessively caloric and difficult to digest: as always, limited foods rich in saturated fats and an excessive amount of sugars. They are more difficult to digest and will not give you long-term energy but will cause drowsiness and exhaustion.

⛔ Focus on the ‘costume test’ and not on the quality of the food: I know that in the summer the ‘getting in shape’ speech is one of the most famous but remember that you cannot live on salad and 0 kcal foods. It is also important to focus on the quality of the food and the density of macronutrients, to avoid extreme tiredness and low energy.

⛔ Overdoing: with the arrival of summer, we are tempted to start doing everything, gym, new hobbies, jobs, interests. Calm! Remember that you also need rest and recovery, let the body get used to the seasonal change without stressing it excessively.



🌱 Aromatherapy with essential oils: perfumes have been scientifically proven to influence brain activity and behavior. Just drops of essential oil are enough in the diffusers, in a saucer with hot water or directly on the skin. Relaxing aromas can be Orange, blue chamomile, geranium, lavender, rosemary, peppermint, ylang ylang.

🌱 Rhodiola Rosea: useful for concentration and memory, stimulates the production of serotonin, adrenaline, dopamine and improves mood with an antidepressant effect. He could positively his intellectual abilities acting on the metabolic functions.

🌱 Magnesium: especially in sports it is very useful for maintaining intra and extracellular electrolyte balances. It should be taken with other mineral salts such as potassium and sodium. It is used for muscle recovery, in the treatment of pre-menstrual syndrome, guarantees the solubility of calcium in the urine by contrasting the formation of kidney stones, keeps the musculoskeletal system in shape, avoiding cramps, dislocations, fractures and also constitutes an excellent purifying remedy, because it promotes the elimination of acid waste.

🌱 Maca, Ginseng and Guaranà: herbal remedies that are found in tablets or drinks, with revitalizing power

🌱 Royal jelly and pollen: both deriving from bees, they provide B vitamins

🌱 Ginko Bilboa: excellent tonic and concentration aid


Spinach – Legumes – Dried fruit – Oil seeds – Whole grains – Blue fish – Coconut oil – Oats – Grapes – Pumpkin – Dark chocolate (90-100%) – Oranges – Kiwi – Papaya – Peppers – Strawberries




Below I recommend an ideal menu to combat the tiredness of the seasonal change, from awakening to dessert.

• AWAKENING: Squeeze lemon juice into a glass of warm water

• BREAKFAST: Vanilla egg whites cream (Pour 150-200 ml of egg white into a saucepan with 50-70 ml of water and bring to the boil. Stir constantly with a kitchen whisk to avoid lumps. Turn off the heat when you get the consistency creamy desired) with seasonal fruit salad, cashews and puffed cereals.

• LUNCH: Salad with cherry tomatoes, arugula, chicory, shelled millet, grilled chicken and oil seeds

• SNACK: Energy Bowl (Blend 150 gr of 0% Greek yogurt, spinach leaves, 50 ml of coconut milk, 1/2 banana, 2 tablespoons of bitter cocoa, 30 grams of dates)

• DINNER: Swordfish (cooked in a pan with ginger and lemon), grilled courgettes and aubergines, raw extra virgin olive oil and a whole loaf.

• SWEET: Cocoa and coconut pancakes (Pour 100 ml of album into a spring anti fatigue menu, 20 gr



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