Spring is almost here. And the temperature fluctuations can cause everything from headaches to fatigue to a lack of focus. So, here’s how to get your brain and body back on track: 

  • To fight fatigue, eat an apple. In the spring, the air near the ground gets chilly at night, but the air high above stays warm, which creates an inversion layer that keeps pollutants trapped at ground level. Dr. Fred Pescatore is the author of The Allergy and Asthma Cure. He says the extra pollution inflames lung tissue, which reduces the amount of oxygen in your blood, and makes you tired. Eating four apples a week provides enough flavonoids to cut lung inflammation by 32 percent.

  • Next, to prevent springtime headaches, eat sunflower seeds. Dr. Pescatore says headaches can be caused by swings in barometric pressure – which cause spasms in your brain’s blood vessels. Sunflower seeds, cashews, peanuts, soybeans and coconut contain chemicals that relax and open blood vessels, reducing your risk for head pain.

  • To improve your focus, eat an omelet for breakfast. Researchers at the University of Illinois say that eggs, milk and cheese contain an amino acid that heightens alertness and increases your ability to focus.

  • One final tip: If you want to sleep more deeply, take an evening walk. When it’s light later at night, your body produces less sleep-triggering melatonin. However, exercise causes your core body temperature to rise, then drop – which more than doubles melatonin production, so your brain knows it’s bedtime. A recent study found that people who got half an hour of moderate exercise every evening fell asleep 54 percent faster, and spent one third less time tossing and turning than their couch potato counterparts.