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Core Viewpoint - The article discusses the phenomenon of "post-holiday syndrome" experienced by many individuals after the National Day and Mid-Autumn Festival holidays, highlighting the importance of managing dietary habits and physical activity to mitigate weight gain and health issues. Dietary Recommendations - Experts recommend a rational approach to body changes post-holiday, advising against extreme dieting which can disrupt metabolic balance [3] - The core dietary principles post-holiday should focus on "light, balanced, and moderate" meals, emphasizing the control of salt, oil, and sugar intake [6] - Daily salt intake for adults should be limited to 5 grams, approximately the amount in a standard beer cap [6] - Daily cooking oil should be restricted to 25-30 grams, equivalent to 2-3 tablespoons, to prevent weight gain [8] - Added sugar intake should ideally be kept below 25 grams per day to stabilize blood sugar levels and avoid fat accumulation [11] Hydration and Meal Suggestions - Adequate hydration is crucial, with adult women advised to drink at least 1.5 liters and men 1.7 liters of water daily, as other beverages cannot replace plain water [13] - A sample healthy meal plan includes steamed potatoes, boiled eggs, brown rice, and various vegetables, promoting balanced nutrition [15] Exercise Recommendations - Post-holiday, individuals should gradually reintroduce physical activity, starting with aerobic exercises such as brisk walking or swimming, 3 to 4 times a week [17] - Incorporating strength training, like squats and dumbbell lifts, can enhance muscle mass and increase basal metabolic rate, aiding in weight management [19] - Older adults should focus on low-impact activities, with a daily target of 6000 steps to avoid joint strain [19]

Core Points - The article discusses "Post-Holiday Syndrome," a condition affecting individuals after long holidays, characterized by symptoms such as insomnia, fatigue, lack of concentration, and emotional instability [2][12]. Group 1: Causes of "Post-Holiday Syndrome" - Sleep disruption occurs due to insufficient rest during holidays, leading to a disturbed biological clock [5]. - Excessive smartphone use during holidays can result in physical discomfort such as headaches and neck pain [7]. - Psychological issues like anxiety and depression may arise, causing fatigue and lack of focus [9]. - Gastrointestinal disturbances can occur after overeating during holidays, leading to symptoms like bloating and nausea [11]. Group 2: Adjustments for "Post-Holiday Syndrome" - Experts suggest limiting sleep duration in the latter part of the holiday to avoid "Monday Syndrome," which leads to fatigue on the first workday [12]. - Techniques such as relaxation, mindfulness meditation, and physical exercise can help improve focus and efficiency at work [15]. Group 3: "Cardiac Syndrome" Related to Holiday Habits - Irregular eating and sleeping patterns during holidays can lead to "Cardiac Syndrome," which may manifest as heart palpitations and chest discomfort [17][18]. - Improving lifestyle choices, such as better sleep and a lighter diet, can alleviate symptoms of "Cardiac Syndrome" [20]. Group 4: Impact on Children and Adolescents - Children and adolescents may experience more pronounced symptoms of "Post-Holiday Syndrome," including dizziness and emotional distress [25]. - Reducing screen time and engaging in family activities can help alleviate symptoms in children [30][32].

Core Points - The article discusses the challenges of transitioning from vacation mode to work mode, highlighting potential issues such as fatigue, anxiety, and stress after holidays [1] Group 1: Expert Recommendations - Experts suggest adjusting the "work biological clock" by going to bed 15 to 30 minutes earlier each day to counteract the effects of late nights during the holiday [3] - It is recommended to increase energy levels by consuming lighter foods and fresh fruits and vegetables, while reducing heavy and sugary foods to ease digestive issues [3] - Daily hydration of 1500 to 2000 milliliters of warm water is advised, along with avoiding caffeine in the afternoon to improve sleep quality [3] Group 2: Physical and Mental Well-being - Engaging in 20 to 30 minutes of light exercise, such as brisk walking or yoga, can help release endorphins and improve mood [3] - A breathing technique is suggested for reducing pre-sleep anxiety, which involves inhaling for four counts, holding for two, and exhaling for six [3] Group 3: Health Monitoring Post-Travel - The Beijing Center for Disease Control advises individuals returning from travel to monitor their health closely for symptoms like fever, cough, or diarrhea, and to seek medical attention if necessary [4]

Group 1 - The article discusses the upcoming end of the National Day and Mid-Autumn Festival holiday, highlighting a change in work schedule where employees will need to work on Saturday, October 11 [1] - It mentions the phenomenon of "post-holiday syndrome," which can lead to feelings of fatigue, anxiety, and other physical symptoms after returning to work [5][6] - The article emphasizes the importance of adjusting lifestyle habits, such as sleep, diet, and exercise, to mitigate the effects of "post-holiday syndrome" [7] Group 2 - The causes of "post-holiday syndrome" are complex, involving physiological, psychological, and lifestyle factors, including disrupted sleep patterns and irregular eating habits during the holiday [6] - Recommendations for adjustment include gradually resetting the biological clock, optimizing nutrition with high-fiber foods, and engaging in suitable physical activities to improve overall well-being [7] - The article advises understanding "post-holiday syndrome" rather than resisting it, noting that symptoms typically resolve within one to two weeks, but persistent issues may require professional psychological help [9]

Group 1 - The article discusses the upcoming end of the National Day and Mid-Autumn Festival holiday, which lasts from October 1 to October 8, 2025, with a reminder that work will resume on Saturday, October 11 [1][3] - It highlights the phenomenon known as "post-holiday syndrome," which can lead to feelings of fatigue, low mood, insomnia, and decreased appetite as individuals transition back to their regular routines [4][5] - The article emphasizes the importance of understanding and managing "post-holiday syndrome" through adjustments in lifestyle, including sleep, diet, and exercise [5][7] Group 2 - Recommendations for overcoming "post-holiday syndrome" include gradually adjusting the biological clock by getting morning sunlight, optimizing nutrition with high-fiber foods, and engaging in suitable physical activities [7] - It suggests breaking down work tasks into smaller goals to alleviate anxiety and improve confidence during the transition back to work [7]

Group 1 - The core concept of "post-holiday syndrome" includes symptoms such as insomnia, fatigue, lack of concentration, and emotional distress, which can significantly affect work and life [1] - Factors contributing to "post-holiday syndrome" include sleep disturbances, excessive smartphone use, fatigue and anxiety, and gastrointestinal issues [2][3] - Experts suggest that awareness of the end of the holiday can lead to a "finality effect," which may exacerbate feelings of regret and anxiety [4] Group 2 - Recommendations for adjusting sleep patterns include consciously limiting sleep duration as the holiday ends to avoid "Monday syndrome," which leads to fatigue on the first workday [4] - To improve work performance post-holiday, techniques such as relaxation, mindfulness meditation, aromatherapy, and exercise are advised [5] - Irregular eating and sleeping patterns during holidays can lead to cardiovascular stress, highlighting the importance of managing both "post-holiday syndrome" and potential heart-related issues [6] Group 3 - Symptoms of "heart syndrome" may include palpitations, chest tightness, and shortness of breath, often triggered by fatigue and changes in lifestyle [7] - Individuals with pre-existing heart conditions should manage their routines carefully to avoid exacerbating their conditions, as even minor behaviors like staying up late can worsen their health [8] Group 4 - Children and adolescents may experience more pronounced "post-holiday syndrome" symptoms, such as dizziness, headaches, and emotional distress, often linked to increased screen time during holidays [9] - To alleviate symptoms in children, reducing screen time through engaging activities and family interactions is recommended, with a gradual approach to limit electronic device usage [10]

Core Viewpoint - The article discusses "post-holiday syndrome," a temporary condition that individuals may experience after returning to their regular routines following long holidays, characterized by physical and psychological discomforts [1][2]. Group 1: Symptoms and Characteristics - Symptoms of "post-holiday syndrome" include emotional issues such as lack of motivation, anxiety, and irritability, as well as physical symptoms like insomnia, fatigue, and gastrointestinal discomfort [1][2]. - Cognitive effects may include difficulty concentrating, decreased memory, and reduced work efficiency [1]. Group 2: Causes - The syndrome arises from various factors, including disrupted sleep patterns, irregular eating habits, and the stress of returning to work or study [2]. - Changes in lifestyle during holidays, such as late nights and poor diet, can lead to a decline in sleep quality and overall health, contributing to the syndrome [2]. Group 3: Recommendations for Adjustment - To mitigate the effects of "post-holiday syndrome," individuals are advised to gradually adjust their sleep schedules, engage in outdoor activities for light exposure, and consume a balanced diet rich in fiber and easy-to-digest proteins [3]. - Regular physical activity, such as walking or yoga, is recommended to improve blood circulation and sleep quality [3]. - Breaking down work tasks into smaller goals can help alleviate anxiety and provide positive feedback [3].

Core Insights - The article discusses "post-holiday syndrome," a condition that affects individuals after returning to work or study following a long holiday, characterized by various physical and psychological symptoms [1][2] Group 1: Definition and Symptoms - "Post-holiday syndrome" is described as a temporary adjustment disorder that occurs when individuals transition back to work or study after a holiday, leading to symptoms such as fatigue, headaches, gastrointestinal discomfort, sleep disturbances, and psychological issues like anxiety and low mood [1] - Common triggers for these symptoms include disrupted routines during the holiday, overeating, excessive alcohol consumption, and the abrupt shift from a relaxed holiday state to a stressful work environment [1] Group 2: Prevention and Management Strategies - To mitigate the occurrence of "post-holiday syndrome," it is recommended to gradually restore regular routines 1 to 2 days before the holiday ends, such as avoiding late nights and resuming normal sleep patterns [2] - Engaging in moderate exercise, maintaining a balanced diet, and managing the intake of high-fat and high-sugar foods during the holiday can help in adjusting back to regular life [2] - On the first day back to work, it is suggested to start with simple tasks to rebuild confidence, take short breaks for relaxation, and practice mindfulness techniques to alleviate anxiety [2] - Most individuals can expect to recover naturally within 3 to 7 days, but if symptoms persist for more than two weeks, seeking professional help is advised [2]