Mushrooms are a type of fungi found in many different varieties all across the globe. From earthy shitake mushrooms to delicate oyster mushrooms, there is a variety for almost every type of dish. Mushrooms are packed full of micronutrients including copper, potassium, and phosphorus. On the Metabolic Balance mushrooms can be a protein or a vegetable depending on the type of mushroom. Oyster and shiitake mushrooms are considered a protein. They can be used fresh or dried and are delicious in soups, stir fries and salads. All other types of mushrooms are vegetables and can therefore be mixed and combined with another type of protein.
The so-called springtime fatigue is spreading. Lack of concentration, listlessness and less performance are just a few of the side effects that springtime fatigue can bring with it.
In this article, Silvia Bürkle, from a scientific point of view, sheds light on the possible causes of springtime fatigue and what can be done about it.
With the beginning of spring, when nature awakens outside, crocuses sprout and the first daffodils peep out, many people feel tired and fatigue. The so-called springtime fatigue is spreading. Lack of concentration, listlessness and less performance are just a few of the side effects that springtime fatigue can bring with it. Despite sufficient sleep, one feels tired. It seems as if no recovery takes place, no matter how long the sleep lasts.
Causes of springtime fatigue
There can be various reasons for springtime fatigue however, it can be assumed that the hormone balance changes due to the changing temperature and light conditions. In particular, the body’s own hormones serotonin and melatonin are affected by the influence of light.
In addition to the essential amino acid tryptophan and vital substances, the body needs natural light stimuli to produce serotonin, our “good mood” hormone. In spring, when the days get longer and the body is exposed to more natural light, more serotonin is produced accordingly. On the other hand, the production of melatonin is reduced with increasing serotonin. Melatonin is the sleep hormone and in winter, in the dark season, is the hormone that is mostly present.
It is assumed that it is precisely this mechanism, the conversion and regulation of hormones in the body, that causes a lot of problems at the beginning of spring.
But also the temperature fluctuations that occur again and again in spring additionally stress the body, which is especially noticed by people with low blood pressure and those who are prone to weather sensitivity. When it gets warmer outside, the blood vessels dilate, causing blood pressure to drop even further. The consequence: One feels fatigue and tired.
Another cause of springtime fatigue may be the lack of vitamins, especially vitamin D. This vitamin can only be produced by the body with the help of daylight. Although it can also be stored for a while, vitamin D reserves are often reduced to a minimum at the end of winter and need to be replenished quickly.
The body usually takes two to four weeks to adjust to warmer temperatures and longer days. However, you can support the body with simple measures.
What can be done about springtime fatigue?
A good remedy for springtime fatigue is exercise in the fresh air, and spring with its slowly rising temperatures literally invites us to do so. A daily walk increases well-being and outside activities leave little chance of springtime fatigue, as exercise boosts the circulation and stimulates the production of serotonin. Some scientists who deal with springtime fatigue point out that it is best to go outside for a longer period of time in the morning – without sunglasses – so that the light reaches the brain via the eye, and thus serotonin formation can be pushed even more effectively. An additional proven way to bring the circulation out of “hibernation” in spring is to take alternating showers or visit the sauna now and then.
In general, it is important not to give in to fatigue, this means, one should maintain one’s sleep rhythm and not sleep more than usual.
The right nutrition against springtime fatigue
Proper nutrition is also an important pillar for fighting springtime fatigue. While in winter, hearty meals that are high in fat and carbohydrates are preferred, in spring you should opt for a lighter diet. Fresh fruit and vegetables also provide plenty of vital substances, which are now particularly important for the body. Sprouts and the first wild herbs are very rich in vital nutrients and can enrich vegetables, salads or smoothies.
This does not mean that you should only eat vegetables – in the end, it depends on the right mix. Fish, meat, dairy products – protein foods – should also be on the menu. In addition to vitamins, essential amino acids such as tryptophan are also needed for the formation of hormones, such as serotonin. It is also important to drink enough water. This is because too little fluid in the body promotes poor concentration and fatigue, among other things.
Springtime fatigue does not have to be a necessary evil. Perhaps this should also be seen as an opportunity for a dietary change. The Metabolic Balance nutrition plan provides all the nutrients in the right proportions that the body needs to produce the body’s own hormones and enzymes in sufficient quantities to start fit and full of vitality. This also has the advantage that you can say goodbye at the same time to one or two kilos that have accumulated on your hips over the winter.
Did you know that getting enough quality sleep is essential for good health? March 18 is World Sleep Day, and it’s a great opportunity to focus on improving your sleep habits.
Some tips for better sleep include establishing a regular sleep routine, avoiding caffeine completely after lunch and alcohol too! And creating and maintaining a relaxing sleep environment can also really help.
Getting enough restful sleep is important for our overall health and well-being. Poor sleep can lead to a weakened immune system, mood changes, and weight gain. Aim for 7-9 hours of sleep each night and remember to avoid devices before bedtime too!
Please prioritize sleep as it’s such an important part of your overall health and well-being!
When times get tough it can be easy to stick our head in the sand and avoid life. But finding the help you need and connecting with a support team that can help you make the changes you need to make can be empowering! Metabolic Balance is a personalized nutrition plan with coaching from a certified health professional that has helped thousands of people improve their life. When you feel that life isn’t going in the right direction, you need to adjust the sails and this is what Metabolic Balance is all about. Find your Metabolic Balance practitioner today to move in the right direction!
Adapted: Metabolic Balance Australia and New Zealand
At Metabolic Balance, our entire philosophy is based around celebrating what makes each person different. We understand that to live your healthiest life, you need a plan that is as unique as you are.
When it comes to nutrition, there’s no one-size-fits-all plan. Each person requires different fuel, and our job is to figure out what that fuel is. We use blood tests, along with personal data and food preferences, to determine where the gaps and excesses in your diet are, then create an individualized plan to ensure you get the right nutrients for you.
There’s a reason the fad diets don’t work, they’re not made for you. Come and celebrate your uniqueness with Metabolic Balance and start your journey to long-term and stable health.
The success of Metabolic Balance is clear from how it has spread across the world and changed the lives of more than 1 million people. Our global community extends through Europe, North America, South America, Africa, Asia, the Middle East, and the Pacific – wherever you are, a Metabolic Balance coach can provide support to help you on your health journey. If you are failing to prioritize your health, or are tired of trying diet after diet with no success, reach out to a coach to find out how they can help you.
Long Covid – anti-inflammatory diet as a basis for any therapy
According to scientists and scientific institutes, long covid or post covid are symptoms of illness that persist for twelve weeks or even longer after having been infected with the Sars-CoV-2 pathogen or a mutant thereof. Between 10 and 20 percent of all people are affected worldwide.
What are the long covid symptoms? The most commonly recurring long-term effects after a SARS-CoV-2 infection include respiratory symptoms, chest pain, loss of smell and taste. Many people affected also complain about constant tiredness and fatigue, which severely impedes or even renders some patients unable to cope with everyday life.
Triggers for long covid symptoms Scientists around the globe are currently researching the causes to find out what could ultimately trigger long covid. Scientists, for example, have been able to demonstrate that the shape and elasticity of the red blood cells have changed in some people suffering from long covid. As a result, not all cells are supplied with sufficient oxygen and nutrients because the red blood cells cannot cross barriers in the usual way. However, since red blood cells are renewed in the bone marrow at regular intervals (after about 120 days), these mutated blood cells presumably are only a side effect of the long covid symptoms. Another hypothesis for the long covid disease is that the SARS-CoV-2 virus triggers chronic inflammation and even autoimmune disease. It seems that a Covid infection weakens the body to such an extent that the body cannot manage to eliminate the pathogen completely. Scientists were able to detect virus components in the blood and intestines, which presumably continue to constantly stimulate the immune system, which, in response, permanently releases pro-inflammatory messenger substances – a fact which then contributes to the various complaints. Furthermore, the SARS-CoV-2 virus is thought to cause cell damage, and above all to destroy the mitochondria, the powerhouse of the cell, or to severely impair their function.
Mitochondria, the energy suppliers of our body All human cells, with the exception of red blood cells, contain mitochondria. Mitochondria have a wide range of functions: By burning carbohydrates and fats, they are primarily responsible for ensuring that the body has sufficient energy. Depending on the type of cell (heart, muscle, liver, stomach cells, etc.), there are 1,000 to 2,000 mitochondria. However, if more than 50% are damaged, the cell can no longer supply sufficient energy to maintain the necessary bodily functions. So this can be another explanation for the permanent tiredness, exhaustion and fatigue many people suffering from long covid have to deal with.
How nutrition can support people suffering from long covid From a nutritional therapy perspective, an anti-inflammatory diet plays a key role in long covid, in order to counteract silent inflammation in the body. A predominantly alkaline diet offers the best protection against inflammation. It has a significant amount of vegetables, herbs, legumes, nuts and fruits. And these foods are rich in phytochemicals and antioxidant vital substances, such as vitamins A, C, E and B vitamins. Moreover, they also provide plenty of magnesium, copper, selenium, zinc and omega-3 fatty acids. However, it is equally important that protein, fat and carbohydrates are consumed in the right proportions to both provide the immune system and organs with sufficient nutrients and energy, and above all to relieve the mitochondria in order for them to regenerate.
Carbohydrates – what is important? We all know that carbohydrates are the body’s energy suppliers. Therefore, in case of fatigue, it seems logical to consume more carbohydrates in order to provide the body with plenty of fuel. But this is not a solution in the context of long covid – on the contrary: the cells do not have enough functional mitochondria available for the amount of carbohydrates that are consumed. Consequently, only a small portion of the carbohydrates can actually be converted into energy. The excess carbohydrates are converted into fat and stored in the fat depots, which not only act as energy stores, but are metabolically very active and can severely influence the rest of the body.
When the fat cells grow As a matter of fact, no one is happy about excessive weight gain – no matter where the body fat accumulates. Abdominal fat even poses a major health risk, since hormones and various other substances can cause inflammation in the body or further fuel already existing inflammation, as is the case with long covid, among others. Although it has long been known that fat per se is not detrimental to health and is not solely responsible for fat deposits, there still is the erroneous opinion that people live healthier or eat better if they consume “light products”. In fact, dietary fat provides monounsaturated and polyunsaturated fatty acids as well as essential fatty acids, such as omega-3 fatty acids, some of which the body cannot produce itself, but which are vital for many metabolic processes and play a major role in the fight against silent inflammation. Therefore, you should not avoid fat, but consciously prefer foods with natural fat content and use high-quality oils in your diet.
Proteins for a strong immune system About 2 pounds of protein keep us healthy – that’s about the amount our immune system needs. Our immune cells and other defense substances mainly consist of amino acids. Certain amino acids also serve as “fuel,” meaning that while organ cells use carbohydrates for energy, immune cells need branched amino acids for this purpose. In the event of an infection, we require more protein because the immune cells have to divide, multiply and form antibodies very quickly within a very short period of time. Often our body then helps itself to the muscle protein, since not enough protein is supplied through food. Studies have shown that already during a one-week flu, half of the protein that the immune system needs is broken down. And it probably is the same in case of a SARS-CoV-2 infection, with the consequence that in the course of time more and more muscle mass is lost, which must be rebuilt as quickly as possible with high-quality protein.
Conclusion: If we injure ourselves, such as a cut in the finger or get a bruise, we support the body as a matter of course with ointment and bandages in order to restore its functionality as quickly as possible. It should be just as natural to offer the body all nutrients and vital substances through food, to optimally “care” for it so that cells, tissues and organs are sufficiently supplied. But often people do not really know what the body needs when concretely. General dietary recommendations and rules, such as watching your weight and eating less fat and sweets, are usually not enough. The Long Covid Rehabilitation (LCR) Program can support every person suffering from long covid. the LCR being a nutritional program specifically designed to regenerate the mitochondria and strengthen the immune system. Here, a tailor-made nutrition plan is created on the basis of your individual blood values, taking into account the respective long covid symptoms. Specific attention is paid to the distribution of macronutrients. At the same time, foods with a high content of vital substances, especially magnesium, zinc, selenium, B vitamins and omega-3 fatty acids are chosen for the plan. Thus, with the LCR program, you can regain vitality and life energy step by step.
At Metabolic Balance a combination of a personalized nutrition plan along with one-on-one coaching helps our clients thrive. By focusing on helping restore your metabolism, Metabolic Balance leads to sustainable health and wellness. To learn more visit our website or send us a message! Rather than just surviving we can help you thrive!
One mistake many people make when preparing a salad is to only use one type of lettuce. It makes much more sense to mix different varieties, because the ingredients and properties differ. Mixing several varieties such as arugula, spinach, and iceberg lettuce for example gives the body more minerals and vitamins in the same serving size. Also, in regards taste, it is a change to mix in spinach, coleslaw or even red cabbage in addition to the classic lettuce.
Did you know that your weight can be dictated by your hormones? Common hormones that can cause weight fluctuations include:
➡️Insulin
➡️Leptin
➡️Cortisol
➡️Estrogen
At Metabolic Balance our focus is to reset and balance your metabolism and hormones using a food plan that is uniquely designed for you.
Our award-winning metabolism reset program is professionally supported to make sure your body gets the nutrients and energy it needs for you to feel your best.
Reset Your Body is more than just a tagline. Are you ready for a nutritional program as unique as you are?
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