Post-holiday syndrome is a variety of physical or psychological manifestations that people experience after the holidays, such as feeling bored and unmotivated in the days after the holidays, low efficiency at work and school, and even unexplained nausea and neurosis. Here are some ways to significantly improve this phenomenon. Mixed grain porridge helps gastrointestinal recovery, dark vegetables more nutrition Spring Festival holidays will inevitably eat more meat, plus drinking alcohol, it is easy to cause gastrointestinal discomfort. How to adjust the diet after the holiday? Some people say that “eating only vegetarian food is good for health” in the days after the holidays. Drinking some mixed grain porridge every day will help the recovery of damaged stomach and intestines, but if you eat too lightly, it will also cause insufficient intake of micronutrients and high-quality protein, and you should pay attention to nutritious meals. The Dietary Guidelines for Chinese Residents (2016) (hereinafter referred to as “Dietary Guidelines”) recommends an average daily intake of more than 12 kinds of foods and more than 25 kinds per week. Daily meals should include foods such as cereals and potatoes, vegetables and fruits, livestock, poultry, fish, eggs and milk, and soybeans and nuts. Pay attention to increasing the proportion of dark-colored vegetables, which are richer in B vitamins and minerals compared with light-colored vegetables. In addition to dietary adjustments, you should gradually resume exercise after the holidays, because exercise is good for enhancing the function of the digestive system. “Eat” and “move” are two aspects, exercise helps to adjust the appetite to a normal state, “exercise can not only relieve stress, weight control, but also promote sleep. You can do your favorite sports after work or school, such as jogging, swimming, dancing, badminton, etc., so that your tired body can get active rest and carry out your post-holiday work with more energy. According to the Dietary Guidelines, you should stick to your physical activity routine and perform at least 5 days of moderate intensity physical activity per week for a total of 150 minutes or more; active physical activity is best for 6,000 steps per day. Early to bed and early to rise, after the holiday to start work to be gradual Compared to work, school, many people holiday work and rest time is irregular, often stay up late and sleep, biological clock is disrupted. It is difficult to adapt quickly after the holiday, and it is difficult to wake up during the day and sleep at night. If you schedule too much time during the Spring Festival, or visit friends and relatives, or long-distance running, or all-night entertainment, without leaving yourself a little rest time, it will lead to lack of sleep. What are the dangers of lack of sleep? Lack of sleep will make the body’s immune system decline, the ability to resist and recover from disease is low, easy to catch a cold, and aggravate other diseases or induce the onset of existing diseases, such as cardiovascular, cerebrovascular, hypertension and other diseases. Children’s lack of sleep will also affect learning and physical development. It is not advisable to carry out work of excessive intensity within a short period of time after the holidays, but rather to do the necessary work gradually and not to put too much pressure on themselves to avoid problems such as anxiety and depression.