Drive away post-holiday syndrome

　　A few alarm clocks can’t wake you up, you are late for work, you are sleepy all day, and coffee can’t save you from being sleepy; During the Spring Festival, I ate a lot, snacks and food came to me, three meals were not fixed, and I lost my appetite when I went to work. Difficult to concentrate, nervous, upset, depressed, and unwilling to work and study … … Do you also have the above symptoms, which means that you may have post-holiday syndrome.

　　Adjust your daily routine, go to bed early and get up early.

　　"Post-holiday syndrome refers to people’s physiological and psychological reactions after holidays. The common symptoms are listlessness and general fatigue after going to work after holidays. Some patients may even have symptoms such as nausea, vomiting, anorexia and dizziness, which are related to people’s disorder of work and rest." Li Xiaojun, deputy chief physician of beijing jishuitan hospital, said that a long holiday will disrupt our inherent life rules, such as diet, sleep and exercise, which will lead to decreased immunity, dizziness, headache, limb weakness, low mood, decreased energy and loss of appetite.

　　During festivals, people are used to sleeping late and getting up late, partying late, playing cards and playing dramas, and the circadian rhythm is disordered, which disrupts the normal biological clock of the human body and causes the sleep time to be delayed. After the festival, even at night, the brain still thinks that it is not time to go to bed now, and insomnia will occur. You need to get up early the next day, and lack of sleep time will lead to lack of energy and fatigue during the day.

　　"To effectively avoid holiday syndrome, we must start with ensuring a good sleep." Li Xiaojun said that good sleep can improve the body’s immunity, regulate mood, restore energy state and improve study or work efficiency; A good sleep requires keeping a daily routine, going to bed early and getting up early, avoiding staying up late as much as possible, avoiding being too excited before going to bed, and reducing the use of electronic products such as mobile phones; You can try to take a hot bath and listen to light music before going to sleep, which will help your brain relax and fall asleep quickly. However, if you have difficulty falling asleep, waking up early and dreaming for a long time, you need to seek the help of a doctor.

　　"Upset work and rest is easy to cause yin deficiency of liver and kidney, which will have a series of effects on the body, such as insomnia, anxiety, tinnitus, dizziness, weakness of waist and knees, stiff neck, hair loss, dry eye and chronic fatigue syndrome." Chen Xiuhua, chief physician of Guangdong Provincial Hospital of Traditional Chinese Medicine, reminded that it is especially unfavorable for people with yin deficiency or people with chronic diseases such as chronic hepatitis, chronic nephritis, hypertension and coronary heart disease, which may lead to aggravation or recurrence. Even ordinary people without basic diseases often have their work and rest reversed, which is easy to bring about sleep disorders. After the festival, we should increase outdoor sports, choose our favorite sports mode, and play Tai Ji Chuan or Baduanjin to make the blood flow smoothly.

　　"You can also carry out home meridian health care, such as acupoint massage, beating gallbladder meridian, moxibustion, etc. These health care methods are simple and easy to take effect quickly, helping people to recover quickly after the holiday." Chen Xiuhua suggested that anming should be chosen as the key point for acupoint massage, which is a two-way regulating point. It can not only calm the nerves, but also improve the blood supply to the neck, wake up the magical collaterals, and people who work and rest upside down can have a good effect on anming by massaging, tapping, acupuncture and scraping. In addition, if you see the disease of the liver, you must first strengthen the spleen, so massaging Zusanli, Yinlingquan and other points is also helpful for nourishing the liver in spring. Liver governs ascending and descending, and smooth liver qi is beneficial to the mood. Scraping or cupping to remove dampness also has a targeted effect on post-holiday chronic fatigue syndrome, which can accelerate the awakening of physical and mental energy. Beating the gallbladder meridian along the outside of the legs every day is also helpful for the growth of yang. Pay attention to not beating it too much, and beat it in the morning or morning. If you beat it at night, it will make you excited and difficult to fall asleep, or have symptoms such as shallow sleep and easy to wake up. Moxibustion for health care, selecting Zusanli, Yinlingquan, Zhongwan, Shenque and Tian Shu, can regulate the spleen and stomach, regulate the intestines and promote diuresis.

　　Adjust diet, exercise properly, and keep happy.

　　On holidays, many people indulge their stomachs, such as hot pot, barbecue, seafood, cakes, chocolates, wine and coffee … … However, after indulgence and happiness, the stomach is prone to uncomfortable symptoms, such as abdominal distension, abdominal pain, nausea and diarrhea.

　　"If you want to eat regularly, you must first have a regular schedule." Zhao Xiaoqing, deputy chief physician of Guangdong Provincial Hospital of Traditional Chinese Medicine, said that irregular work and rest will lead to disordered diet and no way to adjust it. We should also relax and maintain a happy and healthy lifestyle. If you are in a good mood, your digestion will be better, you will be in a bad mood, you will not think about tea and rice, and you will have symptoms such as abdominal pain, abdominal distension and chest tightness after you get angry. All these indicate that mental factors are related to gastrointestinal activities.

　　"During the festival, everyone eats too much, so it is necessary to reduce the amount of food and let the gastrointestinal tract rest, but it is still necessary to eat on time for three meals a day." Zhao Xiaoqing said that according to the daily activity and the degree of hunger, the food intake should be reduced by 1/3 or even 1/2, and at the same time, the intake of snacks should be reduced to avoid inadvertently eating more. Festivals are full of meat and heavy taste, and the digestive organs of the human body are overwhelmed. Excess food will also lead to an increase in garbage in the body and other problems, such as constipation and getting angry. Post-holiday food should be vegetarian. It is recommended to eat rice congee to get rid of greasy food, and can be seasoned with a little ginger and dried tangerine peel. You can also eat more fresh vegetables and fruits such as lettuce, mustard, carrots and celery to provide more chlorophyll, carotene, vitamins and fiber. At the same time, to avoid tobacco, wine, coffee, strong tea, carbonated drinks, hot and sour food, the best diet is warm, you can choose milk, warm water.

　　"In addition, you should chew slowly when eating, take a bite of food, chew it for 60 times, and then swallow it. The key point is to eat slowly, and don’t burden the gastrointestinal tract in speed." Zhao Xiaoqing told me that after the holiday, the gastrointestinal tract is overworked, its function is not as good as before, or there is still undigested food left. At this time, it is even more necessary to chew slowly when eating. When chewing, it can also increase the secretion of digestive enzymes in saliva, thus reducing the burden on the stomach and intestines.

　　"The stomach and intestines are mostly protected and nourished, which is the key to nourishing the stomach." Zhao Xiaoqing reminded that the short-term unclean diet exceeds the digestive capacity of the stomach, which leads to obvious discomfort of the stomach, and it can also be adjusted by drugs in a short time. Western medicines that help digestion include gastrointestinal motility drugs such as mosapride and motilium, digestive drugs such as Bitter and compound digestive enzymes, and probiotics can also be selected, which can effectively regulate gastrointestinal flora and improve gastrointestinal function. Chinese medicine can choose Xiangsha Yangwei Pill, Huoxiang Zhengqi Water (Pill), Simotang Oral Liquid, Baohe Pill and other Chinese patent medicines.

　　"You can also drink four convenient soup teas to maintain your stomach." Zhao Xiaoqing recommended — —

　　Orange tea. First put 7~10g Pu ‘er tea, pour a little boiling water, gently shake it for 10 ~ 20s, then turn around and make tea soup, and then add 5g dried tangerine peel to drink. This tea can reduce blood fat, resist arteriosclerosis and regulate the stomach.

　　Dried orange peel barley tea. 5g of dried tangerine peel and 30g of barley are poured into boiling water and brewed together. This tea can promote intestinal peristalsis and reduce the residence time of greasy food in the stomach. It is suitable for spleen and stomach qi stagnation, abdominal distension, dyspepsia, loss of appetite, nausea and vomiting, cough with excessive phlegm, chest and diaphragm fullness and other symptoms.

　　Sour plum soup 15g of ebony, 10g of liquorice, 10g of malt and 15g of hawthorn are added with appropriate amount of clear water, and after boiling over high fire, the mixture is reduced to low fire and boiled for 5 minutes. This soup can stimulate appetite and help digestion.

　　Ginger, Amomum villosum and brown sugar water. Take about 10g of ginger, chop it into powder, 5g of Amomum villosum and 50g of brown sugar, put it into a big bowl, brew it with boiling water, then cover it for 3-5 minutes, and drink it while it is hot, which can effectively relieve the stomach pain and epigastric discomfort caused by eating cold food on weekdays.

　　"In addition, it is also critical to maintain proper exercise." Li Xiaojun reminded that during holidays, people’s biological clocks are easily disrupted, and visiting relatives and friends, parties, etc. will reduce the amount of exercise, which will lead to drowsiness and fatigue. It is recommended to exercise properly and set aside half an hour to an hour of exercise every day, so that the body can quickly regain its vitality and maintain a positive and healthy state. At the same time, we should also maintain a good psychological state, avoid being too emotional and moody, maintain a good emotional state, properly divert attention and relax, which will help to quickly return to the best state of work and study.