Vfinished summer acceances e Stress from Return lurking? Pass your holidays, it happens to return to everyday life with the feeling of be downloaded and down in tone.
THE’nutrition can undoubtedly be of help But how to resume healthy and good habits at the table, to find the right energy and perhaps also to put the intestine upset by the rims of the holidays in motion? Some tips come from doctor Serena Missori, Endocrinologist and Diabetologist, author of “The diet of biotypes” (LSWR editions).
Return stress: the foods to focus on
Upon returning the holidays, the fridge is often empty: it’s time Then to shop by focusing on ‘tactical’ foods. The nature close to September – explains the expert – offers everything you need to get back into balance. Grapes for example, it is a precious source of polyphenols and resveratrol, substances that support circulation and contrast oxidative stress. Given the high presence of sugars, the advice is that of consume it in combination with meals or immediately After physical activity, as a share of carbohydrates. For a few more weeks, you can enjoy the benefits of tomatoes, peppers and aubergines: Light and nutritious, they are also recommended on the return because they are rich in antioxidants and with a refreshing effect. “But be careful if you suffer from diverticulosis (better to eliminate the seeds), if you have nickel allergy (some varieties contain less) or if you are sensitive to Istamin” – underlines Dr. Missori. With the approach of September, they also return to the table broccoli, cauliflowers and cabbage. These vegetables are Precious allies because they are rich in vitamins, sulphoraphane and purifying compounds which favor liver functions. After the summer, the advice is to try to reintegrate them gradually. In the shopping cart in this period, they cannot then be missing Carrots, Fennel and Sedano: ideal as a breaking-show snack between meal and another, they deflate and help to eliminate toxins.
Return stress: if the problem is the intestine
If the problem for returning from holidays is the intestineupset by changes of habits and feeding, not afraid: even in this case, for find balance, Simple daily actions can be enough first indication: fibers and water must always be present, to each meal. The ideal is to insert every day cooked and raw vegetables e Fresh fruit better with the peel, if tolerated. But always paying attention to hydration: without at least 2-2.5 liters of water per day, the fiber can worsen the situation-warns the expert. Equally important is try to move as much as possible, so as to stimulate the intestine naturally. Walk, walk in nature, make stairs They are valid movement practices within everyone’s reach – suggests Dr. Missori. Also stabilire a daily routine To maintain it can be useful: always wake up at the same time and respect meals, also helps the intestine to return regular. If then you have returned from a holiday lasting many days and you spent a lot of time away from home, you can choose to start a cycle of probiotics, So as to bring the intestinal flora back into balance.
Flooring of energy: good habits to be respected every day
And for Finding energy on returning to work? Dr. Missori suggests 5 practical and effective strategies. First of all it is important to start the day with A nourishing breakfast. Better Let the usual coffee accompanied by biscuits and choose one full breakfast that unites complex carbohydrates, proteins and healthy fats. Some examples? Long leavening integral bread with extra virgin olive oil and eggs, or Greek yogurt enriched with fresh and dry fruit. Combinations capable of guaranteeing lasting energy and sense of satiety. Even continuing to expose yourself to the light of day helps. Can be enough 10-15 minutes outdoors in the morning To synchronize the biological clock, stimulate good mood and increase mental lucidity. Be careful instead to sedentary lifestyle: it is good ingattI insert movement pauses also at work and then avoid staying too long for too long. «Sometimes get up, take a walk, stretch your muscles or try short but effective exercises such as squats or desk folding. The brain also thanks ” – recommends the expert.
Don’t neglect sleep
Taking care of daily diet is also essential to find energy: the advice is to try to minimize industrial products rich in additivesartificial preservatives and fats e make room for simple and not very elaborate foods which help to feel lighter and more reactive. In the end, Never neglect the night rest. The ideal is Make 7-8 hours of sleep, trying to reduce artificial light at least an hour before sleeping. Struggle to relax? In this case you can Try with progressive relaxation techniques Able to favor a deeper and more regenerating sleep – concludes the expert.