A healthy diet with fermented foods can be a beneficial strategy if you’re experiencing spring fatigue, low energy or sleep disruption.
Do you get spring fatigue?
Some individuals experience spring fatigue, also known as seasonal fatigue, which is a state of exhaustion, apathy, and low energy as winter gives way to spring. It’s caused by changes in daylight hours, temperature, and humidity. In the winter the body produces more melatonin that promotes sleep. When days become longer there is a shift in the day-night cycle of the body. Decreased production of the melatonin may cause problems with sleep and lead to feelings of drowsiness and fatigue.
As the body adjusts to spring, fatigue usually goes away. Regular exercise, sleep, and a healthy diet can help control it. Let’s look into how a diet with fermented food can reduce fatigue feelings.
Consuming fermented food can help fight spring fatigue
Fermented foods can be beneficial for managing spring fatigue because they are a natural source of probiotics that help support the digestive system and immune system. When the digestive system is operating at its best, it can better absorb nutrients from food, which can help boost energy and fight fatigue.
Milk and water kefir, kimchi, fermented vegetables, and kombucha are all good sources of probiotics. They can also be rich in vitamins and minerals that are vital for overall health and well-being, such as vitamin K, vitamin C, and potassium.
The benefits of fermented food for mental health
In addition to supporting the digestive system, probiotics have also been shown to have a positive impact on mental health. Research suggests that the gut-brain axis, which is the connection between the gut and the central nervous system, plays a crucial role in controlling mood and emotions. By supporting gut health through the consumption of probiotics, fermented foods may help improve general mental well-being and reduce symptoms of fatigue and lethargy.
The study titled “Fermented foods, the gut and mental health: a mechanistic overview with implications for depression and anxiety” was published in the journal Nutritional Neuroscience in 2018.
A study discusses how fermented foods and probiotics may influence mental health, specifically depression and anxiety, through their effects on the gut microbiome and the production of neurotransmitters. The authors speculate that consuming fermented foods as part of a healthy diet may be beneficial for mental health, but more research is required to completely understand how they function and how much to eat.
Recipes for easy meals including fermented food
Although fermenting at home may be a nice habit for you, you may grow tired of drinking plain fermented beverages or run out of ideas for how to use other ferments. Here are 3 recipes to give you an idea how simple it is to include fermented food into regular meals. These recipes use seasonal ingredients.
Kefir smoothie bowl with spinach and strawberries: Blend 1 cup of kefir with 1 cup of fresh spinach and 1 cup of frozen strawberries. Top with sliced fresh strawberries, chia seeds, and coconut flakes.
Kombucha and spring green salad: Combine 3 cups of mixed spring greens (such as lettuce, bok choy, and spinach) with 1 cup of sliced radishes and 1 cup of blanched asparagus. Drizzle with a dressing made from 1/4 cup of olive oil, 2 tablespoons of kombucha, 1 tablespoon of honey, and 1 tablespoon of Dijon mustard.
Kimchi fried rice: Cook rice and set aside. In a pan, sauté diced carrots, green beans, and green peas until tender. Add chopped kimchi and cook for a few more minutes. Add the rice to the pan and stir-fry until everything is combined. Serve with a fried egg on top.
Incorporating fermented foods into your diet is a quick and delicious way to improve overall health and well-being, particularly at the start of spring when stress and fatigue are at an all-time high.
