You know that thing where April was fine, the days were getting longer, you were finally feeling like yourself again — and then May hit, and suddenly you can't get out of bed?
You're not lazy. You're not failing. You're going through what the Japanese have called gogatsu-byō — "May sickness" — for decades.
In Japan, “May Blues” is a well-known phenomenon linked to life transitions in spring. While not a medical diagnosis, it has raised awareness around mental health.
Meanwhile, in North America, we mostly just call it "weird seasonal tiredness" and try to caffeinate through.
Good news: I’m going to share how people in Japan deal with the ”May Blues”.
Why your body is actually freaking out in May
This isn’t simply about how you feel—there are real physiological mechanisms behind it. Here's what's happening physiologically:
The rapid increase in daylight and greater temperature fluctuations can influence circadian rhythms and stress-response systems. Seasonal changes in serotonin activity have also been suggested. The gut microbiota follows daily rhythms and may be sensitive to lifestyle and environmental changes.
Add what piles up in May — graduation season, end-of-year burnout, peak allergies, and the avalanche of summer plans suddenly hitting your calendar — and you've got the perfect storm for something that can resemble low mood or burnout but is really a transition state.
To address these changes, the following approaches may be beneficial.
1. Eat for your gut bacteria — your gut plays a major role
A large portion of serotonin (the happy hormone) is produced in the gut, and gut health is linked to mood through the gut–brain axis.
A 2021 Stanford study found that adding fermented foods to people's diets for 10 weeks measurably increased their microbial diversity and decreased 19 different inflammatory markers. An impressive outcome for a relatively short 10-week dietary intervention.
Japan's classic ferments — miso, shoyu, tsukemono, and modern enzyme drinks like R's KOSO — have been doing this work for centuries. The Japanese morning habit of warm miso soup or a glass of KOSO mixed with water isn't just tradition. It's a small, daily serotonin-friendly habit.
2. Get under some trees
If "forest bathing" sounds a little unscientific, hear me out — shinrin-yoku is one of the most heavily-studied wellness practices in Japan, and the data is hard to argue with.
A landmark study across 24 Japanese forests has shown that 30 minutes of slow walking among trees lowered cortisol, dropped blood pressure, and shifted the nervous system into parasympathetic dominance. Other research shows time in forests boosts natural killer cell activity (a key immune player) for up to a week afterward.
You don't need an actual forest. A tree-lined park works.
Two things matter most:
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The phytoncides (volatile compounds that trees release) you breathe in
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Your phone is in your pocket, not your hand, the whole time
30 minutes, no scrolling, just looking at leaves. That's it. It's free. It’s been shown to be effective. May is when this kind of walk pays the highest dividend.
3. Add bitter to your plate
There's an old Japanese saying — Haru no sara ni wa nigami wo more, "fill your spring plate with bitter things."
The science is on board. Bitter compounds activate taste receptors on the tongue and throughout the gut, which stimulates digestive secretions and bile flow.
What that means in real life: your digestion actually moves. That bloated, "everything I ate is just hanging out in my stomach" feeling that piles up across a winter of mac and cheese and red wine? Fades fast.
In Japan, spring bitters include fukinotō (butterbur sprouts) and taranome (angelica tree shoots). North American versions work just as well — and are easier to find: dandelion greens, arugula, watercress, asparagus, turmeric, radicchio.
One bitter thing per meal. That's the whole rule.
My May ritual
Most of my routines stay consistent year-round — but I let each season show up on my plate. May means more greens, more bitter, more "living things." Watercress is everywhere in my kitchen in spring: soup, and stir-fried with garlic. The bitterness is what my body asks for after winter. Asparagus is one of my favourite vegetables. Although turmeric stays year-round, I use it for curry, soup, and smoothies.
I've kept a daily walk going for years. I have a riverside trail nearby now, but I haven't always lived somewhere with that kind of access. When trails or parks weren't around, I surrounded myself with houseplants and made weekend nature outings into something I looked forward to. Daily isn't the goal. Returning to green, in whatever form, is.
The May reset, simplified
May isn't about pushing harder; it's about making small adjustments. This aligns with the Japanese principle of Kaizen—focusing on small, consistent steps.
Pick one of the three today. If you want a starter combo: morning R’KOSO water + a nature walk. That's a 35-minute ritual that does more for your nervous system than any other energy drink ever will.
Let’s get started!
Written by Eriko Shintani
Certified holistic nutritionist/Holistic nutrition advisor
Instagram: @vegefuldays
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