Back to school blues and food supplement for adults

Summer is drawing to a close. Back to school and the vermilion autumn leaves that herald the new season… Naturally, a certain melancholy is mixed in with the cooler mornings. Because the end of the holidays means a return to the daily routine and its share of worries: waking up with a jolt, racing against the clock, a frantic pace… It’s enough to give your spirits a real boost!

But sooner or later, you’ll have to get back to school and the office. Fortunately, the gloom is not without a solution. By using a few tricks and looking after your diet, you can make the most of the back-to-school period. How can you do it?

Back to school: why exactly are we brooding?

Going back to work after the holidays can often seem demotivating. Between the pile of mail on the desk and the challenges of commuting, not to mention a schedule that seems busier than ever, it can be hard to keep a positive, upbeat attitude.

However, it’s important to recognise that the back-to-school blues are not just a response to changes in our daily environment, but also a natural reaction from our bodies. With shorter days, temperature variations, less natural light (and more time in front of our screens ), our bodies have to adapt. Sunlight plays a crucial role in our mood. Exposure to natural light stimulates the production of serotonin, a neurotransmitter that contributes to our well-being. As the days get shorter and exposure to sunlight decreases, our serotonin levels can drop, leading to a more gloomy mood.

The sun is also an essential source of vitamin D, which is vital for our immune system. A vitamin D deficiency, often more common in autumn and winter, can increase our susceptibility to fatigue and infections. As a result, this reduction in natural light and warmth has a direct impact not only on our mental state but also on our physical health.

Why are vitamins and minerals essential at the start of the new school year?

Vitamins and minerals play a key role in the optimal functioning of our bodies. For example, group B vitamins (B1, B2, B3, B5, B6, B8, B12), as well as iron and magnesium, play a crucial role in energy metabolism. This process is vital for the proper functioning of the brain and muscles. Similarly, the interaction between vitamins B9, B12 and B6 has a significant impact on brain function and general health.

What are the common deficiencies in adults?

In adults, especially the elderly, deficiencies in certain essential nutrients such as calcium, vitamin D and vitamin B12 are common. Despite the availability of fortified foods, their intake of these nutrients is often insufficient. The use of food supplements can be an effective method of improving their nutritional status. These supplements can increase intakes of vitamins and minerals and improve their concentration in the blood, thereby contributing to better nutritional health. Adults using supplements to improve their nutritional health are advised to read labels carefully and consult a healthcare professional for appropriate use.

Understanding the back-to-school blues

What are the symptoms of this melancholic state?

The back-to-school blues manifest themselves in a range of emotional and physical symptoms that can have a significant impact on everyday life. Among the most common are :

1. Sadness and Melancholy: A general feeling of sadness for no apparent reason, sometimes accompanied by nostalgia for the holiday period.
2. Lack of Motivation: A reduced desire to engage in professional or personal activities, often linked to a loss of interest.
3. Fatigue: A persistent feeling of tiredness, both physically and mentally, which can be aggravated by a change in sleeping habits.
4. Difficulty concentrating: Difficulty concentrating, making daily tasks more difficult and affecting productivity.
5. Irritability: Mood swings, with a tendency towards irritability or impatience.

What causes the back-to-school blues?

A number of factors can contribute to the onset of back-to-school blues, including:

1. Change of routine: Returning to a more structured timetable after a holiday period can be difficult. This sudden change requires an adjustment that is not always easy.
2. Social and professional pressures: Returning to work or study can be accompanied by stress linked to demands and expectations.
3. Reduced exposure to the sun: With the arrival of autumn, the days get shorter, reducing exposure to natural light, which can have a negative impact on mood.
4. Dietary imbalance: Changes in eating habits during the holidays can affect physical and mental well-being.
5. Psychological aspect: The feeling that the holidays are over and the realisation that responsibilities have to be taken over can lead to melancholy.

Understanding these symptoms and causes is crucial if you are to put in place effective strategies to alleviate the back-to-school blues. This involves adopting healthy habits, maintaining a balance between work and personal life, and seeking psychological support if necessary.

How can you combat the back-to-school blues?

Maximise exposure to natural light

Exposure to natural light, ideally for at least 30 minutes a day, is essential for replenishing vitamin D. Vitamin D plays a crucial role in mood regulation, particularly important during the transition to the autumn and winter months when sunlight is less abundant. As well as its effect on mood, vitamin D boosts the immune system and bone health.

Keep your body active

Even moderate physical activity, such as walking to work or taking a stroll in the park during your lunch break, can have a significant positive impact on mood. Regular exercise not only helps you to get back into shape, but also helps to relieve stress. Physical activity releases endorphins and promotes the synthesis of neurotransmitters such as noradrenaline, dopamine and serotonin, which have a beneficial effect on mood.

Eat a healthy, balanced diet

Diet plays a major role in mental well-being. Including foods rich in brain-boosting nutrients, such as chocolate, nuts, bananas, salmon and avocados, helps maintain a healthy emotional balance. These foods are rich in omega-3, tryptophan and other essential nutrients that promote mental health.

Food supplements

For those with nutritional deficiencies or who cannot cover all their nutritional needs through diet alone, food supplements may be an option. They can help make up for deficiencies in essential nutrients that influence the nervous system and the body’s ability to manage stress and mood fluctuations. However, it is advisable to consult a doctor or pharmacist before starting any supplementation to ensure that it is tailored to your specific needs and does not present a risk to your health.

These strategies, when combined, can provide effective support to combat the back-to-school blues and promote a positive, energetic state of mind.

What impact does physical activity have on mental well-being?

Exercise and physical activity play a major role in improving mental health and general well-being. According to a review of the literature by Penedo and Dahn (2005), people who engage in regular physical activity have more favourable health outcomes for a range of physical conditions, including obesity, cancer, cardiovascular disease and sexual dysfunction. In addition, physical activity is associated with better quality of life, functional capacity and mood.

At the same time, Mahindru et al (2023 ) point out that physical exercise has a significant impact on self-concept and body image. It has been shown that regular physical activity improves the functioning of the hypothalamic-pituitary-adrenal axis and can have a positive influence on depression and anxiety. Exercise is linked to improved mood and quality of life, and also helps to manage substance cravings and treat certain psychotic symptoms.

Supplements to boost physical performance

To optimise the mental health benefits of exercise, it is also important to consider the use of dietary supplements. Although studies do not specifically focus on supplements that directly improve physical performance in relation to mood improvement, it is known that certain nutrients can support endurance, strength and muscle recovery, thus indirectly contributing to a better exercise experience and its positive effects on mental health. For example, proteins, amino acids such as BCAA (branched-chain amino acids), magnesium and B vitamins can be useful for those seeking to improve their physical performance and take fulladvantage of thepsychological benefits of regular exercise.

What are the benefits of creatine for those back-to-school blues?

Creatine, as a dietary supplement, can offer significant benefits for those experiencing back-to-school blues. Its impact on mental health and cerebral well-being is particularly relevant in this context.

Impact on cognition and memory

During periods of stress, such as the start of the new school year, creatine ‘s ability to improve cognition and memory can be particularly useful. It helps to increase creatine reserves in the brain, which promotes better cognitive function, especially in ageing adults or during periods of metabolic stress, such as sleep deprivation.

Reduced fatigue and stress

Creatine can help reduce symptoms of fatigue and stress. These benefits can be invaluable in tackling the challenges of back-to-school, a period often marked by a change of pace and increased responsibilities.

Anti-depressant potential

Studies suggest that creatine has the potential to reduce symptoms of depression and anxiety. This potential is encouraging, especially for those who experience a drop in morale at the start of the school year. However, more in-depth research is needed to firmly establish its effectiveness in the treatment of these mood disorders.

Soin et Nature’s favourite products

Face the back-to-school blues with peace of mind with our selection of mood-boosting food supplements:

• Rhodiola Saffron 90 tablet Melorian by Pileje is a dietary supplement combining active plant ingredients with recognised benefits in the event of emotional overload or mood fragility. Containingextracts of rhodiola, it helps the body adapt to emotional stress, stimulates the nervous system and improves mood. As well as regulating mood, the saffron stigma extracts it contains improve sleep quality, reduce anxiety and make it easier to manage stress without causing side effects.
• Formulated with valerian, known for its powerful relaxing effect, and tryptophan – the essential amino acid responsible for serotonin synthesis– ARKOPHARMA’s SEROXYL 60 GELULES is ideal in times of stress, overwork and sleep problems. Containing vitamin B6, it is the ideal dietary supplement to help the nervous system function properly and reduce fatigue. It’s also an ally for people who are in the process of giving up smoking or following a high-protein diet.

With these few tips, you now have the keys to keeping the back-to-school blues at bay, or ensuring that they dissipate as quickly as they set in!

Source:

1. Cureus. 2023 Jan 7;15(1):e33475. doi: 10.7759/cureus.33475. eCollection 2023 Jan.
   Role of Physical Activity on Mental Health and Well-Being: A Review
2. Curr Opin Psychiatry. 2005 Mar;18(2):189-93. doi: 10.1097/00001504-200503000-00013.
   Exercise and well-being: a review of mental and physical health benefits associated with physical activity
3. Sports Med. 2023; 53(Suppl 1): 49-65. “Heads Up” for Creatine Supplementation and its Potential Applications for Brain Health and Function
4. Biomolecules. 2019 Sep; 9(9): 406. Creatine for the Treatment of Depression