Expert gives tips on getting back into work mode after the holidays

It is necessary to return to the working mode after the New Year vacations gradually. At the same time, it is worth watching your sleep and activity during the day, fitness expert, trainer, nutritionist Nadezhda Senkova told Izvestia on January 10.

"It is important to keep track of sleep and activity - the hormonal regulation of the body directly depends on the quality of our sleep and physical activity during the day. Therefore, you should try to get enough sleep, in the morning do exercise for at least five to seven minutes, there is no time - a contrast shower two to three minutes. So we turn on the metabolic processes in the body, improve lymph and blood flow," she said.

According to her, you should drink warm water in the morning. It is also necessary to have a dense breakfast. For example, in the morning you can eat an omelet with a sandwich, a steamed cutlet or porridge with nuts and berries.

In the process, it is worth taking small breaks to walk, make bends or self-massage. For this purpose, five minutes every two hours is enough.

"After work, it is useful to go for walks. At least 30-40 minutes, better - an hour or more," - recommended the trainer.

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In the evening, dinner should be light, without sweets. According to the nutritionist, it is better to choose products with a low glycemic index. For example, most unprocessed vegetables have a low insulin index (AI), including leafy green vegetables such as spinach, kale and broccoli. In contrast, whole-grain bread, brown rice and oatmeal have low AI compared to their processed counterparts.

Senkova believes you should eat salads, citrus fruits, berries, protein omelets and fish for dinner.

You can end the day by watching a pleasant movie, reading a good book, talking with your family or just taking a walk with your loved ones or pets.

"This is how we produce happy hormones," she explained.

Within five to seven days, it will be possible to return to a normal work regimen after the holidays.

Earlier, Olga Ulankina, an expert physician at the Hemotest laboratory, told Izvestia on January 8 that in order to help the brain set up for productive work, it is important to prepare psychologically. You can make a plan of tasks for the coming week or month, write out everything that requires attention in the first days at work, outline goals for the year or quarter. This practice helps to reduce anxiety.