Many people arrange their time too full during the Spring Festival, or visit relatives and friends, or travel around, or even entertain all night, leaving no rest time for themselves, resulting in insufficient sleep.

Ma Guansheng, director of the Department of Nutrition and Food Hygiene of Peking University College of Public Health and vice chairman of China Nutrition Society, said in an interview that lack of sleep will reduce human immunity, reduce disease resistance and rehabilitation ability, and make it easy to catch a cold, and aggravate other diseases or induce the onset of original diseases, such as cardiovascular and cerebrovascular diseases, hypertension and other diseases. Children's lack of sleep will also affect their study and physical development.

Because of the irregular holiday life, some people find it difficult to adapt after the holiday, and they can't sleep at night and wake up during the day.

In order to prevent this from happening, you can adjust your schedule at the end of the holiday and try to go to bed early and get up early. If it is difficult to sleep at night because the biological clock is disturbed, you may wish to take a hot bath and listen to light music, which will help you sleep.

Diversified diet, eat more fruits and vegetables.

Big fish and big meat are indispensable on the dinner table during the Spring Festival, so many people's stomachs are overburdened, so we should pay attention to timely adjustment after the holiday.

Only by ensuring a diversified diet can nutrition be balanced. The Dietary Guidelines for China Residents (20 16) (hereinafter referred to as the Dietary Guidelines) proposes that people should consume more than 12 kinds of food every day and more than 25 kinds of food every week. The daily diet should include grains, vegetables and fruits, livestock, fish, eggs and milk, soybeans and nuts.

What if the holiday diet is too greasy? It is recommended to eat more fruits and vegetables after the festival. Sun Guiju, director of the Department of Nutrition and Food Hygiene, School of Public Health, Southeast University, said in an interview that fresh vegetables are rich in cellulose, which can maintain the needs of human metabolism, promote gastrointestinal peristalsis and promote the discharge of substances produced by excessive intake of animal protein in the body.

Sun Guiju said that cherries, kiwis, blackberries, grapefruit and other fruits have relatively low sugar content and can be eaten properly. You can also eat more fresh salads, because eating raw vegetables and fruits can ensure the maximum nutritional content.

There are vegetables in meals, and the daily intake of vegetables should be 300-500g, with dark vegetables accounting for 1/2. Eat fruit every day, and ensure that you consume 200-350g of fresh fruit every day. Fruit juice can't replace fresh fruit.

Moderate exercise is 6000 steps a day.

During the festival, many people stay up all night in front of the card table or computer, lacking exercise, and will become "lazy" after the festival.

Moderate exercise can help you recover. According to the dietary guidelines, it is necessary to adhere to daily physical activity, and carry out moderate-intensity physical activity for at least 5 days a week, with a cumulative duration of more than 1.50 minutes; Active physical activity is best at 6000 steps a day.

Exercise can make people feel comfortable. There are many forms, such as walking, running, playing ball games, swimming and so on.

The sports requirements of school-age children are different from those of adults. The Dietary Guidelines for School-age Children in China (20 16) mentioned that the exercise suggestion for minors aged 6 to under 18 should accumulate at least 60 minutes of moderate and high-intensity physical activity every day, with aerobic exercise as the main exercise, preferably at least 10 minutes each time. Do at least three high-intensity physical activities, three resistance exercises (such as push-ups, sit-ups, pull-ups) and bone strengthening exercises every week.

Make psychological suggestion

In addition to physical adjustments such as sleep, diet and exercise, we should also "change roles" psychologically.

Some people throw themselves into intense study and work as soon as they have a holiday, putting a lot of pressure on themselves, but they become restless and unable to concentrate. In fact, it is not appropriate to carry out intensive study and work in a short time after the festival, but to make a good plan and finish the most important and urgent things step by step.

In order to avoid post-holiday anxiety and depression, you can "change roles" in advance on the last day of the holiday. It is suggested that after the Spring Festival holiday, we should think about the future study and work arrangements in advance, sort out the mess and adjust our mentality to the usual state.