One of the least appealing moments of the year is approaching. That of swapping your swimsuit for your work attire, and rushing to the beach early to secure a good spot now is running to your workplace to avoid your boss noticing your absence. It’s common to experience post-vacation syndrome upon returning to the daily grind.
A sense of discouragement, exhaustion, and anxiety when facing daily responsibilities that we can fortunately combat with food. The connection between the foods we eat and how we feel is undeniable. Our diet can have a significant impact on our ability to manage stress and regulate our emotions. So why not leverage this relationship to overcome post-vacation syndrome?
What kind of foods help combat post-vacation syndrome?
During the weeks following vacation days, especially after summer ones, around 30-40% of professionals returning to their jobs will be dealing with the effects of post-vacation syndrome. However, there’s good news: we can tackle this situation with a very easy and effective strategy.
All that’s needed is a conscious choice of the foods that will be part of our diet during this period. Nutrients like B vitamins, magnesium, and omega-3 fatty acids can be your allies in fighting physical and emotional fatigue.
Which foods can we find these nutrients to combat post-vacation syndrome?
To obtain the necessary nutrients, it’s important to incorporate a variety of fresh fruits, brightly colored vegetables—vegetable pigmentation depends largely on their nutrient variety—nuts, and bluefish like tuna, sea bass, or salmon, which are particularly rich in omega-3. These foods will not only provide you with energy but also support your mental well-being.
To integrate all the necessary foods into your post-vacation diet, it’s most advisable to follow the World Health Organization’s (WHO) portion rule for a balanced diet. Include a serving from each food group, with 50% being fruits and vegetables. Legumes or whole grains can be very effective in making you feel better as you return to your routine.
Have five meals for a balanced diet
Having several meals throughout the day helps maintain our nutrient levels at a good balance for us to feel better. To ensure you get everything you need in your diet, you can start your day with a bowl of whole grain cereals like oats, with chopped fruits like banana, and some chia seeds to add extra fiber, protein, and omega-3 and omega-6 fatty acids. Add a dairy product like natural yogurt or skim milk for calcium, which will greatly aid in bone repair.
For lunch, opt for bluefish with a side of sautéed vegetables, and for dinner, you can have a light protein-rich meal like an omelet or grilled chicken or turkey fillets.
Add a piece of fruit in mid-morning or a handful of nuts for a snack to complete your meal. Using this reference, you can plan a menu for several weeks, and before you know it, you’ll be doing everything with the same enthusiasm as always and thinking about where you’ll go on your next vacation.
Take the opportunity to reacquaint yourself with good eating habits
It’s also essential to maintain proper hydration and avoid excess caffeine and sugar, as they can contribute to increased anxiety levels. Opt for relaxing herbal teas and healthy snacks to maintain your balance during these adaptation moments.
Returning to the routine can be an opportunity to reestablish eating habits that will help you feel better both physically and emotionally. Harness the power of nutrition to overcome post-vacation syndrome and return to work with renewed energy!