After the start of spring, it's common to feel drowsy, a condition we call "spring sleepiness." What can be done about it? To avoid spring sleepiness, it's not only important to develop good lifestyle habits, but also to pay close attention to your diet. Here, let's introduce how to arrange a diet to manage spring sleepiness.
Why does spring sleepiness occur?
Experts explain that during the long winter, the brain gradually becomes accustomed to working in an oxygen-rich environment. In spring, with abundant sunshine and rising temperatures, skin blood vessels dilate, blood flow increases significantly, and sweat glands and pores open up. However, the body's total blood volume does not increase, leading to a relatively reduced blood supply to the brain. This results in an energy deficit for the brain. Coupled with the warm climate and higher humidity in spring, which have a calming and hypnotic effect on the cerebral cortex, it's natural to feel a heavy head and drowsiness. This is what makes people feel tired and want to sleep.
At the same time, "spring sleepiness" is also related to disharmony in weather, work, diet, sleep, and exercise. Among these, eating "heaty" foods and using air conditioning can be considered two major "culprits." Consuming too many heaty foods, such as spicy, fried, and grilled foods, dog meat, lamb, alcohol, and hot pot, can easily lead to "stomach fire" and an imbalance of Yin and Yang, causing symptoms like swollen and painful eyes and a swollen face. In severe cases, this can be accompanied by a flushed face and even an "upward surge of heart fire." Internal heat can easily damage the body's vital energy (Qi) and Yin, leading to a decline in physical constitution and immunity, which in turn affects a person's mental state and work mood, resulting in fatigue, drowsiness, insomnia, dizziness, and difficulty concentrating at work. Furthermore, long-term exposure to an air-conditioned environment with high levels of harmful gases like carbon dioxide can also aggravate the symptoms of "spring sleepiness."
So, what can be done to alleviate spring sleepiness?
What to eat to best relieve spring sleepiness
Bananas. Bananas are known as "high-energy foods" and contain carbohydrates that are easily absorbed by the body. They are also rich in potassium. Potassium helps maintain normal muscle and nerve function in the body, but it cannot be stored in the body for long. After intense exercise, the body's potassium levels can drop significantly. Research shows that low potassium levels can lead to muscle pain, arrhythmia, and slow reaction times. Eating a few bananas can supplement the body's potassium.
Strawberries. Strawberries are rich in vitamin C, which helps the body absorb iron and nourish cells. Therefore, eating more strawberries can boost energy levels.
Tuna. Among high-protein fish, tuna is rich in tyrosine. Tyrosine helps produce brain neurotransmitters in the body, improving concentration and mental agility.
Oatmeal. It has been found that a high-fiber breakfast prevents the feeling of being ravenously hungry. Nutritionists explain that fiber slows down digestion, continuously supplying carbohydrates to the bloodstream, providing the body with a steady source of energy. Oatmeal is a fiber-rich food that releases energy slowly and steadily, helping to maintain high blood sugar levels, thus preventing hunger and keeping the mind alert.
Beans. Iron is a primary medium for producing energy in the body and is responsible for the crucial task of transporting oxygen to organs and muscles. Therefore, an iron deficiency can lead to anemia, causing dizziness and fatigue. Although pork liver and lean meat are the best sources of iron, regularly eating some red beans, black beans, or soybeans can also help supplement iron and effectively improve feelings of fatigue and weakness.
Spinach. Spinach contains magnesium, a mineral that women are more likely to be deficient in. If a woman's daily magnesium intake is less than 280 milligrams, she may feel fatigued. Magnesium's role in the body is to convert carbohydrates in muscles into usable energy.
Skim yogurt. Many women feel tired and drowsy before and during their menstrual period. A study has shown that eating calcium-rich foods, such as skim yogurt, can significantly improve this condition. Consuming 3 small cups of skim yogurt or 2 large glasses of milk daily can help alleviate symptoms like abdominal pain, fatigue, and irritability, as calcium helps relieve muscle tension and regulate endocrine functions.
Nutritional recipes to manage spring sleepiness
Braised Ribbon Fish
Papaya and Shrimp Stir-fry
Ingredients: 500g fresh medium-sized shrimp, half a medium-sized papaya, a small amount of green onion and ginger
Seasonings: Salt, chicken essence, cooking wine, baking soda, egg white, starch, salad oil
Instructions: Dehead, peel, and devein the shrimp, leaving the tails intact. Make a cut along the back to about two-thirds of the way through. Place the shrimp in a basin, add a small amount of edible alkali (baking soda), and rub until the shrimp turn white. Rinse under running water until clean. Pat the shrimp dry, place in a bowl, add salt, chicken essence, cooking wine, and a little egg white, and mix well. Add starch and mix again. Drizzle with a little salad oil, mix, and marinate in the refrigerator for 30 minutes. Peel the papaya, cut into cubes, and set aside. Bring water to a boil in a pot, add the marinated shrimp, and cook as soon as they curl, then remove and place in ice water. After a moment, take them out and drain. Heat a small amount of oil in a wok. When the oil is warm (about 100°C/210°F), sauté the green onion and ginger until fragrant. Add the shrimp and papaya, season with a small amount of salt and chicken essence, and stir-fry quickly.
Braised Ribbon Fish
Ingredients: Ribbon fish, green onion, ginger
Seasonings: Cooking wine, soy sauce, sugar, chicken essence, vinegar
Instructions: Clean the ribbon fish and pat it dry. You can optionally dust it lightly with a thin layer of flour on both sides. Heat oil in a pan. Add the ribbon fish in batches over low heat and pan-fry until both sides are golden brown. Remove and drain the excess oil. Pour out the remaining oil, return the fish to the pan. Add cooking wine, soy sauce, and sugar. Add enough hot water to cover the fish. Add the green onion and ginger. Bring to a boil over high heat, then reduce to medium heat and cook until the sauce is reduced. Add a little vinegar, toss to coat evenly.
To fight spring sleepiness, don't miss out on any of these foods.
Red-fried fish