It is called "post-vacation syndrome" or "post-vacation depression", but it is actually an adjustment disorder that can occur after a prolonged period of rest and change of habits. The return to the routine is usually accompanied, for many, by a picture of fatigue, apathy, sadness and irritability that usually subsides in a few days, although on occasions it can be prolonged and even become chronic if the appropriate measures are not taken. Not only the return to work and obligations are responsible for the so-called post-holiday syndrome, but also other factors, ranging "from the reduction in daylight hours that usually coincides with a return to routine to the reduction in the contribution of vitamin D by not exposing ourselves to the sun, which can influence our energy," explains nutritionist Fátima Branco.
Beyond everything that we must do to make the return to the routine as less traumatic as possible (combining a balanced diet with exercise and good sleep habits), Branco recommends focusing, above all, on what we should not do. "Neither fasting, nor detoxifying diets nor excessively restrictive guidelines to try to alleviate the excesses of summer are going to help us. If we are depressed, stopping eating will depress us even more," says the nutritionist.
Branco insists that it is not advisable to resort to the famous detox diets that many people adopt as a shock treatment to get rid of the kilos gained in summer. "We are not intoxicated, therefore no detox diet makes sense. If there are no bacteria and we have not abused any specific food, we should not purge and fast, which will only get us more depressed," he says. The nutritionist Paloma Quintana agrees with her: "Hypocaloric or very restrictive diets should be avoided at any time of the year, but if we feel dejected both physically and mentally even more: a diet with energy deficit the only thing that is going to cause us is more discomfort ".
Therefore, it is advisable to return to a varied and balanced diet without excessive restrictions and, if you can, incorporate a new habit that gives us back the illusion. "Routine is necessary and gives us security, but it can also be very boring. That's why we like to break it from time to time. So that this month of September is not identical to other months, which can cause us to lose motivation , in the consultation I usually recommend starting to practice some sport, study a language, learn music... These are activities that can help make the post-holiday syndrome more bearable", explains Branco.
To do this, the expert insists that the best way to save time and money to invest in a new occupation for the new school year is precisely to follow a well-planned and designed diet. "If we plan the weekly menu and cook ahead of time, we will have more hours to dedicate ourselves to the activities we like and we will also be eating correctly," she explains. The nutritionist recalls that returning to these habits is always much easier for those people who already had them before, since "even if they have gone too far with fried foods or alcohol, they know how to detect what suits them and resume without problems pre-holiday diet.
In fact, at this time of the year, food should not be different from that of the rest of the year: a complete and varied Mediterranean diet, rich in fruits, vegetables, and vegetables, with a good supply of quality proteins and fats, mainly from olive oil. "It is also important to consume foods rich in tryptophan, omega 3, zinc or magnesium, which have been shown to be good for both physical and psychological well-being. These are found in eggs, fish, lean meats, nuts, legumes... simply try to combine them with common sense, so that they are all present in the diet in the right amounts", explains Branco.
To improve mood, it is also important to avoid ultra-processed foods, which various scientific studies have linked to an increased risk of depression. One of them, prepared by the University of Navarra and published in the European Journal of Nutrition, indicates that consumers of ultra-processed foods have a relative increased risk of developing depression of 33% compared to those who have zero or minimal consumption. Along the same lines, research published by scientists at the University of Washington indicates that people who follow diets rich in fried foods are also at greater risk of suffering from depression or anxiety.
On the other hand, the foods that we detail below have been related to an improvement in the symptoms associated with post-holiday depression, such as fatigue, apathy, bad mood or sadness, among others. If these persist beyond a few weeks or worsen, it is advisable to consult a mental health professional, since although diet and habits can help, they are neither a panacea nor will they work by themselves in all cases.
Seasonal fruits and vegetables should be the basis of our diet. Following the guidelines of the Harvard Plate, the new food bible prepared by scientists from this university, 50% of the daily food intake should come from fruits and vegetables. "Ideally, they should be varied and of many colors, because that way we will make sure that we are consuming a variety of nutrients," explains nutritionist Susana León.
According to a study carried out by the University of Otago, in New Zealand, from a sample of 171 students between the ages of 18 and 25, those who increased the consumption of fruits and vegetables presented greater vitality, more motivation and an improvement in the state of mind. mood with respect to all those who maintained their usual intake. The research also indicates that to achieve optimal results on emotional well-being, fruits and vegetables should always be consumed unprocessed.
It is one of the foods rich in tryptophan, an amino acid that acts as a precursor to serotonin and whose consumption can influence our mood. Other foods that contain tryptophan are oily fish, eggs, and chicken and turkey meat. Despite the fact that the consumption of tryptophan can be a good complement to improve our well-being at specific times (post-holiday syndrome, changes in season, moments of stress such as exams, etc.), the truth is that it is not a panacea, much less It works on its own as a silver bullet for improving mental health.
The dietitian-nutritionist and food technologist Beatriz Robles explains it: “Having an extra tryptophan is not going to make you have more serotonin and a better mood. At the moment there is no scientific evidence to support this statement." This is also confirmed by a research review published in the journal Acta Neuropsychiatrica, which indicates that the effectiveness of tryptophan supplements does not have sufficient scientific support either. The problem is, according to Robles, that "from many generalist media, hyperbolic and misleading claims have been made about its effectiveness that have ended up confusing consumers."
They are rich in zinc, a fundamental mineral for the proper functioning of the body, since it is involved in the formation and mineralization of bones and strengthens the immune system, among other functions. A zinc deficiency could be responsible for symptoms of fatigue or reduced ability to concentrate, so it is advisable to ensure its consumption in times of greater exhaustion and emotional discomfort. Other foods that contain zinc are pine nuts, eggs, sesame seeds, Parmesan cheese, lamb, cashews or sunflower seeds.
Both walnuts and almonds, hazelnuts, bananas, avocados, milk or whole grains are foods rich in magnesium, a mineral whose effectiveness against tiredness and fatigue has been scientifically proven. In fact, there is an official record of approved claims for the supplements that are marketed. "These documents certify that these minerals meet a series of standards for their commercialization, and magnesium has a declaration that confirms its effectiveness in reducing fatigue," explains Robles, who also recalls that the same is not the case with tryptophan, for which there is no type of approved statement.
"Blue fish are rich in omega-3 fatty acids, which we only obtain through food and are important for multiple functions in the body," explains Branco. According to a research review published in the Journal of Epidemiology
