The beginning of autumn often brings a sense of dissonance for many. The calendar firmly shows September, new tasks appear in the planner, but the body still seems to be lingering in the August holiday. Bloating, sluggish digestion, heavy legs, and chronic fatigue—this picture is all too familiar. And it’s not just coincidence. According to Marina Saez, a pharmacist and nutrition specialist working with Naturadika, after the summer months, many people’s bodies stop responding to usual routines. But what causes this condition?
The expert is quick to reassure: it’s not a breakdown, but rather ordinary overload. Our bodies have robust, built-in self-cleaning systems, but if they’re constantly pushed to the limit, they falter and can’t keep up with the demand. However, the situation can be remedied, and radical measures aren’t required. Marina is convinced that there is no need to go on a strict pineapple diet or sign up for an Ayurvedic retreat to help your body. It is enough to give it what it truly needs and, even more importantly, stop doing what hinders its normal functioning.
After a week of gastronomic indulgence and disrupted routines, the body doesn’t need punishment, but allies. A nutrition specialist is convinced that regaining control over your well-being is possible through small, regular actions. She is strongly opposed to trendy detox programs, “miracle” weight loss plans, and extreme fasting. In her view, the secret lies in four key aspects: ensuring adequate rest, stimulating what she calls “smart drainage”, choosing functional ingredients in food, and supporting the body’s natural reset mechanisms.
The first and most obvious step is to return to drinking pure water. Everyone knows this, but few actually follow the advice. In summer, water often gives way to sodas, alcoholic beverages, or sweet cocktails, inevitably leading to fluid retention, slower digestion, and a general feeling of heaviness. That’s why Marina strongly recommends reestablishing the habit of drinking one and a half to two liters of water daily. This amount can include unsweetened herbal teas, vegetable broths, water with lemon, or a focus on fruits with high water content, such as watermelon, melon, or cucumber.
Movement is key to keeping all systems in the body working in harmony. There’s no need to exhaust yourself at the gym. According to the expert, a daily half-hour walk, leisurely swimming, or a bike ride can dramatically improve your well-being. Physical activity boosts circulation, stimulates the lymphatic system, and enhances tissue oxygenation—all of which are essential for eliminating waste products and feeling lighter.
It is equally important to fill your plate with foods that help ‘unlock’ your body. This isn’t about reducing portion sizes, but about improving their quality. Some ingredients actively assist the body in getting rid of excess. These include leafy greens (spinach, arugula), rich in fiber and antioxidants to support the liver; cruciferous vegetables (broccoli, cauliflower), which contain sulfur compounds that stimulate detoxification enzymes; and fruits high in vitamin C (kiwi, citrus fruits), which help produce glutathione—the key antioxidant for cellular cleansing.
And finally, never sacrifice sleep for coffee. The idea that sleep is wasted time is one of the most harmful myths of modern culture. During sleep, the body repairs tissues, clears toxins from the brain, and regulates key hormonal processes. The golden rule after the summer: get 7 to 9 hours of quality sleep, avoid screens before bedtime, and skip heavy dinners that can disrupt your night’s rest.
