The nutritionist said that if you want to stay away from leaving school syndrome, it is recommended to eat more protein, vitamin B, Omega-3, calcium, magnesium and other ingredients, which can help relieve stress, relax, calm, and improve sleep quality; the picture shows the situation. (picture taken from freepik)
[Health Channel/Comprehensive Report]The winter vacation is coming to an end, tomorrow is the first day of school, the children have been at home for too long, is life in chaos? Dietitian Chen Yichun said, take advantage of these few days to return to normal diet and daily life, and stay away from leaving school syndrome. For example, eating more protein, good oils, calcium, and magnesium can help relieve stress, protect the brain, and improve sleep quality, but avoid caffeine, refined sugar, etc. In addition, it is also recommended to stay away from 3C one hour before going to bed, exercise moderately, and get up enough sunshine.
Chen Yichun posted on her Facebook page “Donna Nutritionist-Chen Yichun Health Nutrition Expert“The article pointed out that the common symptoms of school syndrome are:psychologicallySuch as depression, anxiety, depression, irritability, restlessness;BehaviorallySuch as forgetfulness, insomnia, loss of appetite, impatient, crying;physiologicalSuch as headache, chest tightness, stomach pain, diarrhea;otherSuch as biting fingers, being particularly clingy, lying in bed, and children touching hands and feet. If you want to improve the syndrome of starting school, it is recommended to improve from diet.
1. Protein:It is an essential material for the human body to synthesize neurotransmitters, such as beans, fish, eggs, meat, and milk foods.
2. Vitamin B group:Nutrients necessary to maintain the normal operation of nerve cells, such as milk, meat, offal, whole grains, dark green vegetables, eggs, and legumes.
3. Omega-3 good oil:Improve the fluidity of the brain cell model and make the brain cells bright, such as mackerel, saury, salmon, tuna, flaxseed, flaxseed oil, sachasacha oil.
4. Calcium and magnesium:Helps relieve stress, relax, calm, and improve sleep quality. Calcium comes from milk, black sesame, dried fish, and tofu, and magnesium comes from nuts and dark green vegetables.
Avoid touching 4 types of food, which can increase hyperactivity and brain injury
Chen Yichun said that in addition to supplementing the above-mentioned diet, caffeine, artificial additives, refined sugar, and bad oils should be avoided.becausecaffeineSuch as cola, milk tea, tea, chocolate, etc., which can easily over-stimulate the brain and affect sleep;artificial additivesEspecially artificial coloring, monosodium glutamate, and high-sodium foods will increase children’s hyperactivity;refined sugarIt will promote inflammation and damage the brain;bad oilFilled with high-heat cooking and trans fats that promote inflammation, damage the brain, and dull brain cells. In addition, in addition to diet control, it is also important to improve the daily routine, such as:
●Stay away from 3C products 1 hour before going to bed:Reduce blue light overstimulation and avoid affecting sleep.
●Regular life:Gradually go to bed earlier, and even if you are on vacation, you should go to bed and wake up at a fixed time.
●Wake up with sufficient sunshine:Expose to sunlight for 5-10 minutes after waking up, tell the brain to get up and work through strong light, and adjust the physiological time.
●Moderate exercise:Help relieve stress, fight anxiety, and outdoor sports can also absorb vitamin D.
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