As spring brings gradually warming weather and pleasant days, it's an ideal season for outdoor excursions. However, many people experience drowsiness and fatigue during this time—commonly known as "spring fatigue."So how should we address spring fatigue?
Nourishing Yin to Combat Spring Fatigue
As spring warms, peripheral capillaries dilate, increasing blood supply to extremities while placing greater demands on organs and tissues. This reduces cerebral blood flow, leading to insufficient oxygenation of brain tissue and resulting in drowsiness, fatigue, and sleepiness.Individuals prone to spring fatigue often exhibit "yin deficiency" symptoms like flushed complexion, insomnia with vivid dreams, emotional excitability, hair loss, heat in the palms and soles, red tongue with little coating, and a thin, rapid pulse. Thus, those affected should nourish the liver and replenish yin.Spring also calls for emotional regulation to ensure smooth liver qi flow and balanced qi and blood circulation, preventing excessive liver yang. Consider taking yin-nourishing supplements like American ginseng, dendrobium, or ophiopogon. Incorporate yin-nourishing foods into your diet, avoid overexertion, ensure adequate sleep, and maintain an early-to-bed, early-to-rise routine.When drowsiness strikes, gentle head massage can alleviate symptoms. Simultaneously, practice deep breathing and aerobic exercises that enhance lung capacity. Spend time in sunlit, green spaces to deliver more oxygen to the brain. Dietary Adjustments for Nourishment Spring's vigorous metabolism calls for nutrient-rich meals. Given the season's upward energy flow, liver-nourishing foods are particularly important.Generally, incorporate foods rich in protein, carbohydrates, vitamins, and minerals—such as tofu, chicken, lean pork, fish, eggs, peanuts, black sesame seeds, Chinese yam, red dates, walnuts, and white fungus—to enhance physical constitution and replenish energy.Since winter often involves greater consumption of pungent-warm foods and fewer vegetables, spring is an ideal time to incorporate fresh greens or wild vegetables like spring bamboo shoots, spring chives, rapeseed greens, spinach, celery, shepherd's purse, field horsetail, goji buds, and Chinese toon buds.These foods also help clear internal heat, reduce inflammation, cool the blood, and improve vision for those who overindulged in rich, fatty foods during winter. Individuals prone to allergies, hay fever, hives, or skin conditions must strictly avoid "trigger foods" in spring, such as mutton, dog meat, pig's head, chicken heads, seafood, shrimp, crab, and pickled vegetables.Elderly individuals require the most dietary caution: reduce salt and oil intake, strictly limit cold dishes, glutinous rice dumplings, and sticky, cold, greasy foods to avoid impairing organ function. Increase consumption of spinach, celery, and tomatoes to delay arteriosclerosis; incorporate various whole grains to nourish the spleen and stomach; and ensure adequate vitamin and trace mineral supplementation.
Spring generally does not require tonic supplements. However, patients, those with physical weakness, or individuals with yin deficiency and yang hyperactivity may benefit from appropriate tonification to promote recovery. The principle of gentle and balanced tonification is recommended. Use warming tonics with caution, as rising spring temperatures may exacerbate internal heat and damage vital energy.For those with both qi and yin deficiency, experiencing fatigue, susceptibility to colds, and sweating, American ginseng may be used. Take 5 grams of ginseng per serving, crushed and placed in a porcelain bowl. Add 300 grams of water and 15 grams of sugar, then stew over water until tender. Consume the mixture, including the residue, once daily. Alternatively, use North ginseng, Ophiopogon, Schisandra, Chinese yam, or a combination of these herbs, decocted into a tea substitute.For blood deficiency, decoct prepared rehmannia root, angelica root, wolfberries, longan, and red dates as a tea substitute. For fluid depletion with dry mouth and bitter taste, steep dendrobium, ophiopogon, pollen, and glehnia root in water for consumption.
Three Medicinal Congees for Regular Consumption
Medicinal congee therapy differs from both single-herb treatments for expelling pathogens and pure grain consumption for tonifying the body. It is most suitable for middle-aged and elderly individuals seeking self-nurturing, health preservation, and physical strengthening. Below are several commonly used spring medicinal congee recipes for your selection.
Celery Porridge: Simmer 120g celery in water, strain the liquid, and combine with 150g japonica rice. Cook into porridge and consume while slightly warm. Spring often stirs liver yang, causing liver fire to rise and symptoms like headaches and dizziness. Regular consumption of celery porridge by patients or the elderly can help lower blood pressure and reduce irritability.Spring is also peak season for childhood measles. Early detection allows celery porridge to be served to children, aiding in expelling pathogens and promoting rash eruption.
Chrysanthemum Porridge: Combine 50g chrysanthemum flowers, 100g japonica rice, and rock sugar to taste. First decoct chrysanthemum into broth, then simmer with rice into porridge. Add rock sugar to dissolve just before serving. Consume morning and evening as desired.Middle-aged and elderly individuals consuming chrysanthemum porridge in spring can not only alleviate wind-heat headaches, dizziness, and tinnitus, but long-term consumption also promotes lightness in limbs, sharpens hearing and vision, and delays bodily aging. Yam Porridge: Use 100-200g fresh yam, washed and sliced, cooked into porridge with 100g japonica rice.Yam, with its sweet and neutral properties, is a mildly nourishing food that benefits the spleen, lungs, and kidneys. Modern pharmacological research reveals yam contains amylase, glycoproteins, free amino acids, fats, carbohydrates, and vitamin C, offering nourishing effects. Regular consumption of yam porridge in spring provides significant benefits for middle-aged and elderly individuals.