Workplace depression and attention deficit disorder can be solved. Nutritionist lists "3-day menu" to get rid of holiday syndrome.
Does taking too long an annual vacation lead to “vacation syndrome”? Eating processed foods and drinking hand-shaken drinks may make your mood worse
After your annual leave, you return to work but have no motivation to go to work, or even feel drowsy and in a trance? Beware of “Fake Acceptance Syndrome” affecting your work performance! Manman Nutritionist stated in a social post that the syndrome has an impact on both the physical and psychological levels. Common symptoms include depression, irritability, lack of energy, fatigue, lack of concentration, gastrointestinal discomfort, etc.
However, Manman nutritionist emphasizes that people suffering from holiday syndrome can still regain their previous efficient working status by adjusting their diet and lifestyle habits. First of all, looking at diet, you can try to take in five major categories of nutrients to maintain energy and a good mood at work:
Tryptophan. Can be used to create serotonin, reduce anxiety and help maintain good mood. Common food sources include dairy products, soy products, chicken, and eggs.
Omega-3 fatty acids. It can help fight inflammation in the body, get rid of bad emotions and regain concentration. Common food sources are salmon, mackerel, sardines, linseed oil, etc.
Vitamin C. When the pressure is high, the body consumes a lot of it, and supplementing it can improve stress resistance. Common foods such as fresh fruits, bell peppers and other fruits and vegetables are good choices.
Vitamin B complex. B complex, which is often used as a source of energy supplement, can effectively help maintain good physical strength and improve sleep status at night. Common foods include brown rice, oatmeal, whole grains, and eggs.
Zinc/Magnesium. Zinc and magnesium help maintain normal immunity, endocrine and neurological activities in the body. Common foods include unflavored nuts, chia seeds, 85% dark chocolate, etc.
In addition, Manman nutritionist emphasized that many office workers vent their depression through “high-calorie diet” after taking vacation. In fact, doing so is more likely to lead to unstable blood sugar, decreased concentration, and increased depression or anxiety. Therefore, it is recommended that people drink less sugary drinks such as hand-shaken drinks, juices, sodas, and energy drinks; ultra-processed foods such as delicate cakes, breads, desserts, cookies, candies, processed red meat, and other diets that can easily cause inflammation in the body.
A must-see to regain your energy after the holidays! Nutritionist releases complete menu for 3 days
For office workers who have just returned to work after taking leave, what can they eat to regain their focus and improve work efficiency as soon as possible? Based on the above five major nutrients, Manman nutritionists list the types of foods that are easier to obtain in life as follows:
First day
Breakfast: Sugar-free soy milk + tuna egg whole wheat sandwich
Lunch: Healthy pork tenderloin bento + sugar-free coffee
Afternoon tea: a fistful of fresh fruit + chamomile tea
Dinner: salmon + vegetables + brown rice
The next day
Breakfast: Sugar-free soy milk + smoked chicken and vegetable whole wheat egg pancake
Lunch: Healthy chicken breast bento + sugar-free green tea
Afternoon tea: 3 small pieces of 85% dark chocolate + mint tea
Dinner: Mackerel in Tomato Sauce + Brown Rice
The third day
Breakfast: unflavored milk + 1 small sweet potato + 1 hard-boiled egg
Lunch: Healthy chicken drumstick bento + sugar-free black tea
Afternoon tea: small bag of unflavored nuts + rosehip tea
Dinner: Seafood soft tofu pot
In addition to eating healthily and paying attention to balanced nutritional supplements, Manman nutritionists also remind you to drink enough water every day. The amount of water to drink is calculated based on “body weight x 30ml”.
Finally, Manman nutritionist said that people may develop three major habits after the holidays. They are to bask in the sun for 5-10 minutes in the morning to help the body secrete serotonin and boost the spirit; to stretch or walk more during work to avoid the effects of sitting for long periods of time. Metabolism deteriorates; you can take a warm bath before going to bed to use the temperature difference in core body temperature to help you fall asleep. If the fatigue syndrome still persists after changing your diet and lifestyle, it is recommended to consult a nutritionist or specialist to improve fatigue through medication to avoid affecting daily life.
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