Despite being a way to relax and forget about the restrictions that have kept us uncertain, holidays may still make us feel tired and debilitated. To regain energy, paying attention to your nutrition and lifestyle is essential.

Recovering with Hydration

On vacation, it is common to eat more recklessly, which can cause discomfort such as abdominal bloating, water retention, and increased fatigue. In addition to physical activity and resuming a regular sleep-wake rhythm, which endured changes during summer, it is good to purify the body to regain balance, lightness, and energy.

It is important to replenish mineral salts, such as potassium and magnesium. Mineral deficiency can cause muscle fatigue, difficulty concentrating, and reduced blood pressure.

Drinking is essential. Water, sugar-free fruit juices, smoothies, and herbal teas are great. You shouldn’t only drink them when feeling thirsty, though. Don’t forget that when you feel a sense of parchedness, your body is communicating that the “dehydration threshold” has already been exceeded.

Recover Energy Starting with Lifestyle

The first step to returning to a healthy lifestyle and recovering energy is to quit smoking. The toxins in tobacco reduce the efficiency of the lungs, making us feel exhausted.

Secondly, it is good to rebalance the diet by eating at regular intervals, with three meals a day and two snacks, to ensure sufficient energy throughout the day. Beware of processed foods and foods that are high in sugar and cause blood levels to spike quickly. When the body releases insulin to lower sugars, it causes continuous fluctuations and a consequent state of prolonged fatigue.

The third and very important rule is to take advantage of the warm weather and enjoy outdoor time while avoiding prolonged exposure that increases the sweating process and decreases the body’s hydration status. In this way, the body loses water and electrolytes, the blood becomes more viscous, and the heart needs more energy to pump it into the body, increasing the feeling of fatigue.

Recommended Foods to Regain Energy

Here is a list of foods that, given their nutritional characteristics, may be ideal for regaining energy:

  • Carbohydrates and grains: whole grains, oats, couscous, quinoa, millet, corn, rice, amaranth, and oatmeal (oats, by the way, are a good source of soluble fiber and vitamin B, which are necessary for energy production);
  • Fruits: bananas, dates, figs, kiwi, apples, grapes, pineapple, pomegranate, red fruits;
  • Dried fruits: almonds, hazelnuts – up to a maximum of 30-40 g per day;
  • Vegetables: bell peppers, tomatoes, green leafy vegetables, potatoes, broccoli, carrots, celery, turnips, ginger, fennel, artichokes, zucchini, kale, red turnips, Tropea onions, dandelion, beets;
  • Legumes: beans, chickpeas, lentils, fava beans, lupins, peas, rich in phosphorus;
  • White meats: turkey and chicken, rich in tyrosine, a brain activator;
  • Fish: tuna and mackerel, rich in Omega 3;
  • Eggs; 
  • Dairy products – in moderate amounts;
  • Bitter cocoa: produces theobromine, which gives instant physical vigor and is also rich in antioxidants, likely to promote serotonin production. 

Fatigue: Foods to Avoid

On the other hand, other foods do not help in regaining energy but can actually make us feel even more tired. These include:

  • Fried foods;
  • Coffee or, in general, beverages containing caffeine;
  • Alcohol;
  • Added sugars (sucrose and fructose);
  • Added salt;
  • Gluten – contained in wheat, spelt, spelt, oats;
  • Synthetic sweeteners;
  • Saturated and hydrogenated fats, such as butter or margarine;
  • Sausages.

The Use of Vitamin B

Supplementation of B vitamins in the diet helps to cope with a hectic life after returning from a vacation, optimizing the body’s energy-producing reactions and consequently reducing fatigue.

Not only that, B vitamins play an important role in improving muscle performance and a general sense of well-being, protecting nerve cell activity and integrity.