From vacation to your usual rhythm: a health guide

As a family doctor, at the end of summer and the sea season, I most often see my patients with the same complaints: unexplained fatigue, dry skin, digestive system instability, and disrupted sleep patterns.

The sea, sun, and fresh air are the best therapy for the body, however seasonal change, temperature fluctuations, sun exposure, and disruption of eating habits are also associated with a certain amount of stress on the body.

So that we can meet autumn well-prepared and not be bothered by a lack of energy, I'd like to share 5 golden rules that should definitely be considered after the sea season.

1. Get a basic laboratory check-up

We often think that after summer we're "full" of vitamins, but reality is often different. Active sun rays, sweating, and changes in diet affect the balance of the body's microelements.

Vitamin D (25-OH-D): It's a common myth that after being in the sun, vitamin D deficiency isn't a risk. In reality, the use of sunscreen, tanning (which slows synthesis), and individual characteristics of the body often still leave a deficiency.

Ferritin and iron profile: If after returning from the sea you still feel hair loss, dry skin, or constant fatigue, iron stores (ferritin) should be checked first.

Thyroid gland (TSH, Free T4): Intense heat and ultraviolet radiation often affect hormonal balance.

Complete blood count and electrolytes: To assess the body's general condition and hydration level.

2. Schedule a visit to a dermatologist (dermoscopy)

This is a step that most people tend to skip. Ultraviolet (UV) radiation from the sun is a huge burden on the skin.

Checking moles: Within 2–3 weeks after the end of the sea season, it's essential to have your skin and moles checked with dermoscopy. If you notice a new growth or a change in the shape, color, or size of an existing mole, don't postpone the doctor's visit.

Restoring the skin barrier: Salt water and sun dry out the skin. Switch to more intensive moisturizers, and don't forget to use SPF in autumn as well.

3. Schedule a preventive gynecological visit

The sea season and changes in temperature and environmental conditions (humid environments, pools, sea water) often affect women's reproductive health and microflora. September is an ideal time for a scheduled visit.

4. Regulate your gut microbiota

At seaside resorts we often change our diet, indulge in cold drinks, or encounter enteroviruses typical of the sea season.

Seasonal detox: A strict diet isn't necessary. Simply reduce processed sugar and fast carbohydrates.

Fiber and probiotics: Bring seasonal vegetables, greens, matsoni (yogurt), or kefir-type products back into your diet — they help restore gut flora. A healthy gut is the foundation of a strong immune system.

5. Restore sleep and circadian rhythm

Going to bed and waking up late during vacation is normal, but an abrupt return to a work schedule causes a spike in cortisol (the stress hormone) in the body.

The 15-minute rule: Don't try to change your schedule in one day. Go to bed 15–20 minutes earlier each day.

Digital hygiene: Turn off your phone and TV one hour before bedtime. Blue light suppresses the production of melatonin (the sleep hormone).

6. Return to physical activity gradually

If you skipped exercise during summer, don't try to restore maximum intensity in the very first week. An abrupt transition causes joint and muscle injury, as well as a temporary decline in immunity.

Start with low-intensity exercises — walking (10,000 steps), light stretching, or mat workouts.

Gradually increase the load and give your body time to adapt.

Taking care of your health doesn't have to be a complicated and stressful process. Start with small steps: schedule a doctor's visit, get basic tests done, and give yourself permission to calmly return to your daily rhythm, listening to your body.