After the end of the lockdown the vast majority of Italians returned to work. The transition from more relaxed home rhythms to those of the new routine could favor the appearance of small aches and discomforts such as tiredness, bad mood, agitation, lack of concentration. "Returning to work after a long stop and resuming the old rhythms of everyday life can cause little inconvenience especially during the first few weeks," confirms the nutritionist Nicoletta Bocchino. «The fault lies with the so-called" return stress ". It is a disorder very similar to that which can appear after the summer holidays and which makes the resumption of daily activities more tiring. The lockdown period, in many cases, has in fact offset the rhythms of sleep and wakefulness. As a consequence, adapting to times and habits other than those that have followed for almost two months can be difficult . To limit the hassles it is useful to devote yourself to relaxing activities in your free time. «A walk in the sun immersed in nature, for example, promotes the release of endorphins which help to release tensions. In addition, it is an excellent way to stimulate the production of serotonin, the good mood hormone and melatonin, the sleep hormone that allows you to have a regular and quality rest ". To counteract the inconvenience, it is also useful to pay attention to what you choose to bring to the table. "Very thoughtful and seasoned foods risk overworking the body which is already particularly burdened by the sedentary lifestyle and often excessively unbalanced diet of the quarantine," says the expert, who explains how to deal with the stress of returning to work by choosing the right foods .

To combat moodiness in the morning

In order to face the working routine with more impetus, it is important to ensure the necessary energies since waking up. Yes, then to a breakfast rich in nutrients that give energy and vitality. «To support the tone you can choose foods such as yogurt or milk. They bring tryptophan, the precursor of serotonin, the hormone of good mood. The ideal is to combine them with whole grains such as barley, rye, oats which ensure complex carbohydrates and fibers that give energy and satiety for a longer period. Green light also to nuts such as walnuts, almonds and fresh seasonal fruit. Strawberries and cherries, for example, ensure minerals against fatigue and anti-stress. Among these, magnesium stands out, which acts on muscles and nerves, put to the test by excess cortisol ", explains nutritionist Nicoletta Bocchino.

To regain concentration during the morning

If returning to work makes you feel dazed and with dead batteries, during the morning to recharge your energy, focus on a snack based on foods that encourage motivation. «Banana for example is rich in tyrosine, an amino acid that stimulates the production of dopamine, a hormone that helps you feel more satisfied and concentrated. In addition, this fruit ensures tryptophan and B vitamins, which are precious for the mood ", advises nutritionist Nicoletta Bocchino. To feel more snappy, alternatively a square of dark chocolate at least 70% is also good combined with a sugar-free coffee. "Cocoa theobromine and caffeine have a super activating effect for the mind."

To avoid sleepiness after lunch

During the midday meal you should avoid eating too stuffed foods such as sandwiches, pizzas, focaccias. "Excessive consumption of fats and sugars slows down digestion and facilitates post-meal sleepiness," says the expert. To feel snappy and full of energy even in the second part of the day, the advice the nutritionist suggests "is to opt for a nice portion of seasonal vegetables such as a mixed salad topped with a spoonful of extra virgin olive oil to combine with a protein source such as salmon, mackerel, ricotta or lean meat, accompanied by a wholemeal sandwich. Combining the fibers that are able to give satiety to proteins, essential fatty acids and complex carbohydrates allows you to stay away not only from hunger attacks, but also from energy losses that favor sluggishness and sleepiness after a meal .

To relieve fatigue in the afternoon

To counteract the drops in energy in the afternoon, yes to a snack based on nuts or oilseeds. "Pumpkin seeds for example are a concentrate of good fats that promote proper brain function and minerals that counteract fatigue and help you feel more sprint."

To release stress and tension at the end of the day

To relax the nerves and promote night rest, yes to a dinner with seasonal vegetables, cooked or raw, complex carbohydrates such as a portion of whole wheat pasta, combined with vegetable proteins from legumes. "The B vitamins, complex carbohydrates and tryptophan, promote the production of melatonin, the sleep hormone, which facilitates relaxation of the mind and body and ensures quality rest," says nutritionist Nicoletta Bocchino.

In the gallery, discover the foods to be included in the daily menus to combat the stress of returning