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].

新华社北京10月8日电（记者侠克）假期即将结束，从"休假模式"切换到"工作模式"可能出现暂时的适应障碍，容易出现疲 惫、乏力、焦虑等情况，如何摆脱"节后综合征"，听听专家怎么说。 图为节日期间，游客游览北京烟袋斜街。新华社记者 李欣 摄 北京市第六医院神经内科护士长孙茳兰说，要科学调节"上班生物钟"，假期熬夜、睡懒觉易让生物钟"跑偏"，可以尝试每 天比前一天早睡15至30分钟；晨起拉开窗帘，晒太阳5分钟，阳光是校准生物钟的"天然信号"，能减少褪黑素分泌，帮助大脑快 速清醒。 其次，要多给身体补充能量。假期大鱼大肉易使肠胃"运转不畅"，可提前为肠胃"减负"，减少摄入重油重糖的食物和零 食，适当多吃西蓝花、苹果等新鲜蔬果，搭配鸡蛋、豆腐等富含优质蛋白的食物，其中的B族维生素有助于大脑"抗疲劳"。同 时，每天喝1500至2000毫升温水，午后不摄入含咖啡因饮品，避免影响睡眠。 此外，每天可以进行20至30分钟的"微运动"，如快步走、瑜伽等。"哪怕在家踮踮脚尖都能促进'快乐激素'内啡肽分泌，'赶 走'坏情绪。"孙茳兰说，还可以在睡前5至10分钟，闭上双眼，缓缓吸气并数4下，屏住呼吸数2下，再慢慢呼气数6下。这种延 长 ...

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]

重要提醒 八天假期即将结束 你还记得今天是星期几吗 根据国务院办公厅 本周上班时间有变 关于2025年部分节假日安排的通知 国庆节逢中秋节 10月1日（周三）至8日（周三） 放假调休共8天 本周六（10月11日）要上班 别忘了定好闹钟 | | | ll | 四 | 五 | 六 | 日 | | --- | --- | --- | --- | --- | --- | --- | | | | 国庆节 | tN | 11 w | 4 | 5 | | 6 中秋节 | 7 | 8 蒙 | 9 ＋八 | 10 十九 | 11 | 12 t= | | 13 甘二 | 14 甘三 | 15 甘四 | 16 甘五 | 17 甘六 | 18 甘七 | 19 甘八 | | 20 甘九 | 21 九月 | 22 | 23 霜降 | 24 初四 | 25 初五 | 26 初六 | | 27 初七 | 28 初八 | 29 初九 | 30 初十 | 31 +- | | | | | | 干因政府网 | 国务院 | 国务院客户端 State Council App | | | 如何破解"节后综合征"？专家来支招 国庆中秋假期即将结束，有些人会 ...

国庆假期进入尾声，许多朋友已经开始焦虑，说自己有"节后综合征"。什么是"节后综合征"？怎样正确 面对？ 四、肠胃紊乱。假日里大吃大喝过后，有人可能会出现胃负担重、消化不良，导致腹胀、腹痛、恶心、 腹泻等。 "节后综合征"该如何调整？ 专家表示，假期即将结束时，"终点效应"容易引发人们内心的遗憾。从医学角度来讲，"节后综合征"并 不是严格意义上的病症。我们该如何调整，让自己元气满满地投入新的工作生活中？ 什么是"节后综合征"？ 北京安贞医院睡眠医学中心主任医师谢江介绍，很多人长假以后会失眠、疲乏无力、精力不集中、情绪 不好，甚至有人心慌胸闷，严重影响工作和生活，这个就是"节后综合征"。 哪些因素会导致"节后综合征"？ 专家提示，如果出现下面几种情况，就要注意了。 一、睡眠紊乱。假期身体缺乏充足的休息，人体生物钟被打乱，睡眠紊乱就会找上门。 二、手机沉溺。假期长时间刷手机，不仅会过度依赖手机，还会因长期低头或久坐，引发头疼、颈痛、 腰背痛等不适。 三、疲劳焦虑。节后可能会出现抑郁、烦闷等心理问题，还会出现注意力不集中、精神紧张、疲乏无力 等情况。 合理安排作息 避免假日"心脏综合征" 假期饮食的不规律和作息颠倒等 ...

张侃表示，"节后综合征"的成因复杂多样，涵盖生理、心理、生活方式等因素。节假日期间，人们通常 会打破日常的作息规律，熬夜、晚睡晚起等情况屡见不鲜，使得睡眠质量大幅下降，进而影响身体的恢 复以及心理健康。饮食也往往缺乏规律，暴饮暴食、过量食用油腻或辛辣食物等行为，都会加重胃肠道 的负担，破坏肠道的菌群平衡，引发腹泻、便秘等症状。这些生活方式的改变，打乱了人体正常的生物 钟，造成植物神经系统紊乱，促使"节后综合征"的产生。此外，节假日后，重新投身到紧张的工作或学 习当中，部分人可能难以适应，从而产生焦虑、抑郁等不良情绪。这种心理压力的改变，也会导致体内 激素水平发生波动，诱发"节后综合征"。 如何调适以减少或避免"节后综合征"的发生？空军军医大学唐都医院神经内科心身门诊主治医师程金湘 建议，可以温柔校准生物钟，早晨尽早拉开窗帘，去户外稍微运动接受光照，逐步调整入睡时间，能有 效帮助生物钟复位。营养的优化必不可少，节后尽量选择高纤维食物和易消化蛋白，增加绿叶蔬菜、燕 麦、鱼类摄入，保证充足饮水，减轻身体的运转负荷。选择适合自己的运动方式，如快走、慢跑或瑜伽 等，促进血液循环，增强心肺功能，改善睡眠质量，提升身体整体 ...

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]