How to combat post-vacation blues through nutrition - Tip of the month by Gemma Bes

For most people, September is synonymous with the return to routine: work, studies, stress, “post-holiday syndrome,” family balance… This month, from NDL PRO-HEALTH, the nutritional supplements by Cantabria Labs and Rafa Nadal, we asked Gemma Bes, our go-to nutrition expert and one of the most accredited specialists in Spain, how to switch from sunbed mode to the desk from a nutritional point of view. Contrary to what people think, getting back to routine actually gives us physical, mental, and emotional stability.

GEMMA BES.- After a “breakthrough” but necessary summer, we’re really motivated to regain balance. Here are some practical tips on nutrition and lifestyle.

With small steps in diet and self-care, we can get back into rhythm with more vitality and less fatigue.

Day-to-day nutrition

• Plan your meals: take a moment over the weekend to think of simple menus → this will help you avoid last-minute unhealthy choices. First thing in the morning, hydrate well with water or herbal teas.
• Energy-boosting breakfasts: prioritize protein (goat, sheep, or plant-based yogurt or kefir + nuts, hummus, anchovies, mackerel, sardines, etc.) along with complex carbs like oats or fermented sourdough bread. Don’t forget fiber (tomato, arugula, lamb’s lettuce, and green smoothies) and healthy fats such as extra virgin olive oil. My favorite breakfast: chia pudding with toppings. You can also complement it with protein supplements like NDL Pro-Health Whey Protein Isolate, available in chocolate, vanilla, or strawberry flavors.
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• Smart snacks: for when real hunger strikes or you need extra energy because you’re active. If your work also includes physical or sports activity, NDL Pro-Health Fast Hydration tablets in lemon or orange flavor can give you that extra boost.
  

  Examples: fresh fruit, nuts, crudités with hummus → sustain energy without sugar spikes.

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• During the day, keep up good hydration: often, post-holiday fatigue is due to dehydration. Always have a bottle of water handy. Avoid sugary drinks or those with sweeteners.
• Batch cooking or “double portions”: cook a little extra at dinner so you have a ready lunch the next day.

Body in motion

• Active micro-breaks: every 2–3 hours, stand up, stretch, or go for a 5-minute walk.
• Schedule your exercise: put it on the calendar as if it were a meeting. You don’t need much: 20–30 minutes, 3 times a week, already reduces stress. If you plan to gradually increase your pace, always have extra hydration sources on hand such as NDL Pro-Health Hydration + Energy, in lime-lemon flavor.
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• Mindful breathing: before starting the day, 3–5 deep breaths help focus the mind and reduce stress.

Mental well-being

• Transition ritual: when finishing work, change clothes, go for a walk, or prepare a tea → it helps separate “work” from “personal life.”
• Regular sleep: keeping a fixed sleep schedule stabilizes energy and mood.
• Daily small pleasures: reading, listening to music, cooking… help ease “post-holiday syndrome.”

Regaining balance after the summer doesn’t require big changes, but rather consistency and awareness in what we eat, how we move, and how we care for our mind. With small daily steps we can maintain energy and well-being throughout the season.

As Gemma Bes reminds us, every decision counts: choosing quality foods, staying active, and setting aside time for ourselves is the key to feeling fulfilled in this new stage.