Pollen, Periods & Protein: Managing Spring Fatigue Naturally

Does anyone else feel a little more tired than usual this time of year, even with the sunshine and lighter evenings? You’re not alone.

Spring brings beautiful blossoms and longer days, but for many women, it can also stir up feelings of fatigue, hormonal shifts, and sluggishness.

Let’s unpack what’s going on, and more importantly, how you can support your body and energy this season.

The Spring Fatigue Puzzle

Spring fatigue isn’t just about hay fever (though that plays a part). For many women, the combination of rising histamine levels from pollen, disrupted sleep, and hormonal fluctuations around ovulation or menstruation can lead to:

• Afternoon energy crashes

• Feeling puffy or bloated

• Brain fog

• Cravings for sugar or caffeine

• A sense of “meh” even when the sun’s shining

  
  

This can be particularly noticeable if you’re in your late 30s to 50s, as perimenopause can amplify sensitivities and disrupt your usual rhythm.

Why Protein Matters More in Spring

As your body shifts out of winter’s slower rhythm, it needs more from you, more energy, more resilience, and more balance. Protein plays a starring role here, not just for muscle, but for:

• Steady energy levels (no more 3 PM slumps)

• Curbing sugar cravings and emotional eating

• Boosting metabolism through lean muscle support

• Supporting hormone and histamine clearance via the liver

• Sharpening mental focus and mood

  
  

Many women still start the day with mostly carbs – toast, cereal, or just fruit. While comforting, this can leave you riding a blood sugar rollercoaster. The solution? Protein-first meals that nourish, ground, and energise.

Simple, Satisfying Protein Ideas

You don’t need to eat chicken every day. There are plenty of easy, plant-forward ways to get your protein in:

• Tofu or eggs on sourdough, topped with avocado and sauerkraut

• Red lentil hummus with veggie sticks or oatcakes

• Boiled eggs with dukkah and a side of greens

• Chia pudding with hemp milk, berries, and pumpkin seeds

• Smoothie with clean protein powder, berries, oats, flaxseed, and even frozen cauliflower

• Chickpea and spinach curry with brown rice or quinoa

• Tempeh stir fry with seasonal spring veg, garlic, and ginger

  
  

Even quick additions like hemp seeds in porridge or a spoonful of plant-based Greek yoghurt with nuts and fruit can make a meaningful difference.

More Than Antihistamines: Support Histamine Naturally

Spring allergies? It’s not just about pollen, your oestrogen levels also impact how your body handles histamine. Around ovulation or during PMS, you may notice more irritability, skin flare-ups, or even headaches and cramps.

To gently support histamine breakdown:

• Eat foods rich in vitamin C like parsley, bell peppers, kiwi, and broccoli

• Sip on nettle tea – a natural antihistamine

• Limit aged cheese, alcohol, and fermented foods if they trigger symptoms

A few small tweaks to your meals and daily habits can shift how you feel in spring. It’s not about restriction, it’s about nourishment that works with your body.

Move with the Season

Spring invites lightness – think walking outdoors, dynamic stretching, or strength training with breath. You don’t need to smash yourself in the gym. Even 20 minutes a day of intentional movement can help clear stagnation and reduce inflammation.

Let Your Body Catch Up

Spring is a powerful time for renewal, but it doesn’t mean go-go-go. Tune in. Notice where your body might be asking for support. Fatigue is information, not failure.

If you’re navigating the waves of perimenopause, busy motherhood, or a life full of responsibilities, know that honouring your energy is a form of strength.

Ready to feel energised this spring? Drop me a message if you’d like personalised support, your body will thank you for it.

Lots of love,

Farzana xx