You came back from holidays and you already feel tired, with an unstable mood and maybe you find it hard to sleep? Know that you are not alone, but you are one of them instead 6 million from the townspeople (Istat data, but according to other sources they would be many more, about a third of the population) affected by the so-called re-entry syndrome, which arises when the daily routine is resumed.
It is mainly women between the ages of 25 and 45 who suffer from it and the main complaints are listlessness, anxiety, insomnia, mild depression, headache and abdominal swelling.
«The cause is not only psychological: the change in rhythms causes a kind of in the organism jet lag, with an imbalance in the production of hormones and neurotransmitters which in turn affect the sleep-wake cycle, digestion, the mood, the level of performance and so on ”explains Barbara Borzaga, nutritionist biologist.
«Food is the main weapon against re-entry syndrome and it consists in choosing foods that help to specifically combat the various symptoms ».
So here are the superfoods to be preferred during the period post-vacation and many tips on how to best include them in your diet.
The magnificent 7
Blue fish
It is very rich in acids Omega 3 fats which have a protective action on the cells of the nervous system, ensuring their proper functioning. Some studies have shown that their action is comparable to that of antidepressant drugs more powerfull. In addition, oily fish contains tryptophan, an amino acid that is used to release serotonin, the good mood hormone.
Red radish
To combat feeling of heaviness, difficulty in digesting and coated tongue rely on bitter seasonal vegetables: they contain substances that stimulate the production of bile and therefore the purifying activity of the liver. The red radicchio, in particular, keeps the metabolism of fats and sugars in check and also has diuretic action, so you get rid of toxins more easily.
Oats
Her invigorating properties they have been known since ancient times. The merit is of the B vitamins of which it is rich, which favor the energetic use of nutrients. Furthermore, the fibers particular it contains, beta-glucans, have a strengthening action on immune system. This is why oats are recommended in times of stress and when you are feeling debilitated.
Blueberries
Among their lesser known virtues is that of fighting i abdominal swelling thanks to anti-fermentative and anti-inflammatory properties. «They contain tannins and anthocyanins, with astringent and absorbent properties. While a study by the American University of Massachusetts Amherst showed that some sugars (xyloglucans) present in blueberries strengthen the bacterial flora "Good" intestinal, thus preventing fermentation phenomena »explains the expert.
Lettuce
Roman, hooded, gentle, and iceberg are the most popular varieties in the country. All contain lactucarium, a milky opiate-like substance, with a mild sedative effect. Ideal is the combination with rice, which contains tryptophan, an amino acid from which serotonin and melatonin derive, the hormones that regulate sleep. Also good to combine it with fresh cheeses rich in calcium and magnesium, with a relaxing action.
almonds
Especially if the brown skin is preserved, they are rich in lithium, a powerful mood stabilizer which helps fight anxiety. “It's a precious metal for the brain, and it also acts on the hippocampus, an area responsible for memory. And then the almonds are rich in vitamin B, zinc and magnesium, all important substances for the well-being of nervous system»Explains Doctor Borzaga.
White meat
Chicken, rabbit, veal and turkey, when cooked lightly, provide "lean" proteins and easily digestible. They are therefore useful if you feel fatigued and heavy. But not only: they are rich in riboflavin (or vitamin B2), which according to various studies helps to fight and prevent headaches. Headache, in fact, is linked to a poor production of energy within the cells of the cerebral blood vessels, which riboflavin is able to increase.
Customize the menus
I 7 menu you find here below have been thought for as many re-entry symptoms. But you can also consider them as one weekly diet, to be repeated with the suggested variations even for a month. In fact, it takes some time for your body to adapt to the new rhythms, also taking into account the change of season.
Another possibility is combine the diet according to the prevailing ailments. For example, if you suffer mainly from tiredness and insomnia, you can focus your diet on the two corresponding menus, then following the instructions provided to compose the following days.
Finally, know that even if you don't have any problems, you can use the pattern as an example of varied and balanced nutrition. A good choice to put in place all year round.
What to eat if you have run out of morale
Breakfast
• 200 ml of partially skimmed milk with 1 teaspoon of unsweetened cocoa
• 1 banana
Snack
• 1 white yogurt
Lunch
• 70 g of rice or 80 g of pasta with peas, tomatoes and cucumbers in a salad
• 40 g of wholemeal bread
Merenda
• 1 pear and 4 walnuts
Price
• 160 g of baked sardines au gratin with breadcrumbs
• Green salad with raw mushrooms
• 40 g of wholemeal bread
Thus varies the menu
↘ Alternate different types of fish (salmon, anchovies, mackerel, mullet) 4 times a week. Other mood-saving protein sources are there White meat (Twice a week) and a single dish consisting of legumes and cereals plus vegetables.
↘ Every day yes to 3-4 nuts (rich in Omega 3) or a mix of dried fruit as a snack to combine with a seasonal fruit.
↘Ok al cheese 2 times a week: 50 g aged or 100 g fresh. Instead, provide an egg, preferably soft-boiled.
What to eat if you need to cleanse
Breakfast
• 1 natural white yogurt, 1 kiwi,
• 1 light tea with squeezed lemon and honey
Snack
• 1 grapefruit juice
Lunch
• Salad with red radicchio, fennel, cucumber, celery
• 1 grilled sole
• 1 roasted pepper
• 40 g of wholemeal bread
Merenda
• 1 slice of pineapple
Price
• Rocket with oil and lemon
• 80 g of lentils stewed with celery, carrot and bay leaves
• 40 g of wholemeal bread
Thus varies the menu
↘ Have a plate of bitter seasonal vegetables: endive, chicory, artichokes. In the other meal, add vegetables with a diuretic effect: zucchini, cucumbers, fennel, onions.
↘ 2 times a week plan White meat and 3 the fish, grilled.
↘ Also organize with unique dishes, consisting of whole grains, vegetables and legumes.
↘ Season your dishes with it fresh ginger, which has a purifying action.
What to eat if you are low on energy
Breakfast
• 1 green tea, porridge made with 125 g of milk, 40 g of oat flakes,
• 1/2 apple
Snack
• 30 g of dark chocolate
Lunch
• 80 g of pasta with lean meat sauce
• Mixed salad
• 1 kiwi
Merenda
• 1 white yogurt with 3 nuts
Price
• Minestrone with legumes
• 100 g of ricotta with a sprinkling of turmeric
• Salad
Thus varies the menu
↘ At breakfast you can use it yogurt instead of milk.
↘ For lunch, focus on monopiatto: caprese with 125 g of mozzarella and tomatoes, salad with 60 g of drained mackerel or tuna, 4-5 olives and a
handful of oil seeds; veal strips with rice and vegetables.
↘ In the evening yes to one pottage to combine with lean sliced (80 g of raw or defatted cooked ham, bresaola or turkey breast) or white meat or fish
What to eat if you have a swollen stomach
Breakfast
• 40 g of unleavened bread or chapati with a tablespoon of ricotta and a thin layer of sugar-free jam
• 1 barley coffee
Snack
• 1 orange juice
Lunch
• Pumpkin soup, leeks and potatoes with 30 g of pearl barley
• Carrot and tomato salad
• 40 g of pecorino
Merenda
• 1 cup of blueberries
Price
• 60 g of boiled rice with 200 g of mixed sauteed vegetables (carrots, courgettes, green beans)
• 150 g of steamed cod or hake
• Before going to sleep: a herbal tea with fennel seeds
Thus varies the menu
↘ Give preference to cereals gluten free.
↘ In the morning the breakfast it can include a tea with 3 rusks and honey; or 1 glass of vegetable milk with 4 shortbread biscuits.
↘ Alternate various vegetables, preferring fennel, raw or boiled, boiled potatoes, steamed green beans or grilled aubergines.
↘ Provide a plate of grilled meat or fish everyday. Avoid legumes.
What to eat if you are sleeping badly
Breakfast
• 200 ml of semi-skimmed milk and 30 g of muesli with raisins
Snack
• 2-3 dates
Lunch
• 180 g of grilled salmon
• Green salad with raw peppers
• 50 g of bread
• 1 kiwi
Merenda
• 1 mela
Price
• 80 g of rice and lettuce
• 100 g of cottage cheese, salad with lettuce and tomatoes
• Before going to sleep: a handful of pumpkin seeds
Thus varies the menu
↘ Avoid coffee and caffeinated drinks.
↘ You can also take 1 for breakfast green tea with a slice of tart (60 g), 1 yogurt with dried fruit and 1 juice.
↘ Keep cereals in the evening, preferring the brown rice, and associate them with a vegetable, always adding salad with lettuce. For lunch, choose white meat, fish or legume soup.
↘ Use to flavor marjoram, basil and oregano: have a relaxing effect.
What to eat if you always get anxious
Breakfast
• 200 ml of milk with a slice of wholemeal bread and 2 teaspoons of honey
Snack
• 1 banana
Lunch
• 150 g of chicken with chopped almonds and curry
• 100 g of raw baby spinach with oil and lemon
• 50 g of sesame bread
Merenda
• 3-4 nuts with 1 white yogurt
Price
• Spelled salad (70 g) boiled with courgettes and a sprinkling of turmeric
• 1 egg
• 1 plate of raw vegetables in pinzimonio
• Before bed: 5-6 almonds
Thus varies the menu
↘ Toggle the snacks: a citrus fruit juice, a scoop of cream ice cream or a seasonal fruit. ↘ Yes to legumes 3 times a week: they are rich in magnesium and calcium with an anxiolytic action.
↘ You prefer white meat and fish, especially salmon. Twice a week, 100 g of fresh or dairy cheeses to alternate with an egg. Once a week, 80 g of defatted raw or cooked ham.
If you have headache attacks
Breakfast
• 1 cup of barley coffee
• 2 wholemeal rusks
• 1 low-fat fruit yogurt
Snack
• 1 orange juice
Lunch
• 80 g of pasta with vegetable sauce
• Mixed vegetable salad
Merenda
• 1 mela
Price
• Vegetable puree with 40 g of brown rice
• 150 g of chicken or turkey breast
• 1 cup of fruit salad
Thus varies the menu
↘ Don't miss out on every meal cereals, preferably wholemeal: contain magnesium and B vitamins, which prevent headache attacks.
↘ Insert white meat 4 times a week and fish 3-4 times, but not crustaceans and molluscs, which could make the problem worse. Evita i salumi, green light instead for dairy products and fresh cheeses.
↘ For snacks the best fresh fruit compared to the dry one.
↘ Yes to coffee (no more than 2 cups a day), but no alcohol
