Holiday Syndrome Health Regimen: Drive Away Fatigue
Shedding Holiday Syndrome: Regulate Your Health and Drive Away Fatigue
After seven days, the Spring Festival holiday officially comes to an end. However, health and wellness is just beginning. The irregular diet and travel fatigue of the holiday can easily lead to fatigue syndrome, whose symptoms include soreness in the waist and back, and a lack of energy.
Furthermore, overeating and irregular diets can cause nutritional imbalances. Consuming too much greasy food increases the burden on the digestive system, leading to related diseases. So how can you eliminate this series of post-holiday syndromes?
The "Wrong" Lifestyle of a Long Holiday
1. Irregularly Making Up for Lost Sleep Can Lead to Chronic Insomnia
Nowadays, some people "aggressively" make up for sleep. Either because they are busy with work during normal times and want to "catch up" during the holiday, or because they played too hard during the holiday and lacked sleep, and then try to "catch up" on the last day of the holiday. In fact, if you irregularly make up for sleep day and night, no matter how "aggressively" you do it, it won't help your sleep; it will only make it worse.
2. Combining Breakfast and Lunch
On vacation, you can't go to the cafeteria like you do at work, and you're too lazy to cook yourself. So you just combine breakfast and lunch and order fast food delivery. If that's not an option, you just eat some snacks to fill your stomach. Combining breakfast and lunch often means you eat more than usual.
After being empty for nearly half a day, your stomach may not be able to handle such a large workload, leading to discomfort like stomach pain and bloating. After being hungry for so long, your body's absorption of nutrients will be more "intense," but the nutritional content of fast food and snacks is often unbalanced, mostly high in fat and sugar.
3. Passing Time in an Air-Conditioned Room Online
It's too crowded outside, and you break into a sweat as soon as you go out, so you might as well stay at home, blow the AC, and relax by going online or watching TV. You already sit for long hours at work, and if you sit all day during your holiday, it's not good for your cervical spine health. The air in an air-conditioned room doesn't circulate, and staying in it for a long time is also not good for your cardiovascular and cerebrovascular health.
Sweat can carry waste and toxins out of the body. Staying in a comfortable, constant temperature environment for too long is not conducive to the body's metabolism. Over time, your body's adaptability will decrease.
How to Recover After the Spring Festival Holiday for Office Workers
1. Massage to Drive Away Fatigue and Stay Energetic All Day
If you are very tired every day, you can get a massage to relieve fatigue. You can go to a beauty salon for a professional massage, or you and your spouse can give each other massages at home. Massage can enhance the blood and lymph circulation of the skin and muscles, and acupressure can also affect the nervous system.
Each massage should be limited to about 30 minutes, and the technique should not be too heavy. During the massage, try to relax as much as possible, tell yourself you are enjoying it, to gain more pleasure and better eliminate fatigue.
2. Regular Exercise Leads to Deeper Sleep
Regular exercise can relax both body and mind, and with a moderate sense of fatigue, it can easily help you fall asleep. The effect of exercise on sleep is related to the amount of exercise. Moderate to low-intensity exercise can shorten the time it takes to fall asleep and deepen sleep. Intense exercise may not help you fall asleep faster, but it can lead to deeper sleep in the second half of the night.
It should be noted that exercise should not be too close to your bedtime. If you exercise right before bed, your body temperature will rise, making it difficult to fall asleep. Some sleep experts believe that exercising 6 hours before bedtime is optimal.
3. The mountain of work piled up after the holiday intensifies your fatigue. How to eliminate fatigue after a tiring day?
Office workers can go home, brew a cup of tea, and lie down for a while, about 5-10 minutes. Then get up to drink tea and read the newspaper; don't do it for too long, and then start preparing dinner. After dinner, you and your spouse can take a walk in the community, fully enjoy the tranquility of the night, and feel the scent of trees and flowers, immersing yourself in nature. Both body and mind will gain great pleasure and satisfaction.
Then you can go home and take a hot bath, which can quickly eliminate the fatigue accumulated throughout the day. Or, soak your feet in hot water before bed to promote blood circulation in the lower limbs. Since there are many acupoints on the soles of the feet, this can also eliminate some fatigue and promote sleep.
4. Balanced Diet to Eliminate Holiday Fatigue
Try to have a varied diet and not be picky, including the three major energy sources: carbohydrates, protein, and fat. Specifically, this means eating staple foods like noodles or rice daily, eating a certain amount of meat and eggs daily, consuming dairy products daily, eating fish regularly, and eating vegetables and fruits daily.
When you are tired, pay special attention to supplementing with sugar. Sugar and carbohydrates are the main sources of physical energy. The operation of all organs in the body, especially the brain, requires the consumption of sugar. 55-65% of your daily energy needs should come from sugar.
5. Avoid Disrupting Your Body's Biological Clock
Office workers who usually follow a strict schedule rarely have a chance to sleep in. During the holiday, you don't have to rush for the bus in the morning and can sleep in peacefully. But you often feel that the more you sleep, the more tired you get, a feeling we've probably all had.
This is because everyone has a biological clock. If you usually wake up at 6:30 or 7 a.m. but sleep until lunchtime during the holiday, your internal biological clock will definitely be disrupted, and the result can only be more fatigue.
6. Avoid Excessive Meat and Oil
After a long holiday, gatherings with family and friends inevitably involve "eating and drinking." After a feast of meat, fish, alcohol, and tobacco, not only will your weight increase, but you also have to be careful of your digestive system "protesting" or even developing acute pancreatitis. A diet high in meat, oil, salt, and sugar can easily trigger various chronic ailments. Moreover, eating too "richly" not only detracts from your health but also adds to your weight.
A typical banquet, along with drinks like alcohol and juice, can add up to at least 3000 calories. To burn off these calories using the currently popular dance machine, you would have to dance continuously for 20 hours straight. Therefore, it's best to eat some starchy foods before going to a banquet to increase satiety and avoid consuming too much meat and oil during the meal.
7. Combine Daily Relaxation with Holidays
Use at least 30 minutes every day, and at least one half-day per week, to relax.
Daily relaxation can be based on your own preferences, engaging in some non-strenuous activities like walking, jogging, or swimming. After a day of work, your body's immunity decreases, you feel mentally tense, and metabolic waste builds up, making you feel uncomfortable.
Through short periods of relaxation, your brain can produce a substance called endorphins, which can make you happy. This substance acts on the body to enhance immunity, restore physical strength, and promote metabolism, which is very beneficial. However, this kind of relaxation must be "digested" on the same day; don't let it pile up or save it for later. Gradually form a life rhythm with a proper balance of tension and relaxation.