Six useful foods for returning to normal life after a vacation

In the fall, many people complain about the so-called "post-vacation syndrome", the main symptoms of which are sadness, apathy, lack of energy, fatigue and drowsiness.

According to the Spanish La Vanguardia, citing nutrition coach Susana Leon, every day we need to include in our diet foods that will help us cope with the transition to normal life without difficulty:

1. Peach

To improve well-being, energy, and good mood, Leon recommends "basing your diet on the consumption of fruits, vegetables, and salads rich in vitamins, minerals, and fiber, which helps to saturate the body and improve intestinal conduction." Peach stands out among other fruits for its nutritional properties, as well as for its high content of potassium, which is essential for the proper functioning of the nervous system, provitamin A and fiber, among other nutrients.

2. Extra virgin olive oil

Olive oil, the crown jewel of the Mediterranean diet, should be the go-to fat for cooking and seasoning dishes. According to a study conducted by Temple University in the United States, the consumption of extra virgin olive oil improves memory and learning ability and is associated with the prevention of diseases such as Alzheimer's disease. After resting, when intellectual activity is activated almost immediately, it is very important to ensure the consumption of healthy fats, such as unsaturated fats present in olive oil, avocados, and nuts.

3. Wild rice

Certain foods have a positive effect on mental health and the prevention of depression. It is important to avoid glucose peaks, which will cause us to experience slight hypoglycemia during the day and later a certain feeling of fatigue. Therefore, it is necessary to avoid eating refined grains, which cause an increase in blood glucose levels. Ideally, carbohydrates should come from vegetables and whole grains, which will help maintain a stable glucose level and avoid fatigue. Therefore, you should give preference to the whole-grain version of bread, pasta, rice, and other grains that contain fiber and are more satisfying than the refined version.

4. Natural yogurt

Alvaro Sanchez, a nutritionist at Medicadiet, notes that consuming natural yogurt, "whole and without sugar," can be helpful in times of discouragement and apathy. Firstly, because it contains tryptophan, which activates serotonin, and secondly, because "lactic bacteria produce gamma-aminobutyric acid, known as GABA." So, this GABA acid is a powerful neurotransmitter that helps fight fear and anxiety when hormones are overloaded. However low levels of this acid in the body lead to anxiety and sleep disorders.

5. Nuts

Nuts are rich in polyunsaturated fatty acids, which are essential for normal brain function and cardiovascular health, and also contain B vitamins, especially B6 and B9 (folic acid). According to a study published in the Cochrane journal, "vitamin B6 is involved in the regulation of mental function and mood, as well as in the absorption of homocysteine, high levels of which increase the risk of cardiovascular disease." It is important to include foods such as nuts or flax seeds in your diet. A study by Harvard University shows that regular consumption of nuts can increase the body's ability to use insulin and regulate glucose levels, which ensures energy stability. And we need it so much after a vacation.

6. Fatty fish

Fatty fish provide the body with proteins and omega-3 fatty acids. Although plant-based foods, such as soy, also contain protein, animal products have a high biological value - the amino acids they contain are absorbed more easily than amino acids in plant-based foods. Therefore, vegans and vegetarians alike should plan their diets with particular care, ensuring that they contain the required amount of these amino acids. After all, they are responsible for maintaining muscle mass, among other things. And non-vegans should choose foods rich in high-quality proteins, such as eggs, fish, and lean meat (excluding the consumption of processed meat and limiting the consumption of red meat).