Blue Monday: tips for coping with the saddest day of the year


MARNYS: The third Monday in January is considered the saddest day of the year. The end of the festive season and facing the January slope generates a feeling of nostalgia that is accentuated on this date.

To deal with Blue Monday, MARNYS, a laboratory specialising in food supplements and natural cosmetics, recommends a series of guidelines.

This famous date is the peak of homesickness. The mood is more concentrated on these days once the festivities and reunions with family and friends are behind us and it is time to get back to the routine and deal with the cold and cloudy days of winter.

During Blue Monday, the ideal is to “maintain a balanced diet rich in unsaturated fats, proteins, vitamins and minerals, as well as doing some physical activity to keep the body active. In this way, we can improve our overall sense of well-being as exercise releases endorphins, while the right combination of healthy foods gives us the energy we need to face the day,” explains Crys Dyaz, personal trainer, nutrition expert and elite athlete.

To help you make Blue Monday, and any other day when you’re feeling low, more bearable, MARNYS, a laboratory specialising in food supplements and natural cosmetics, with the help of its ambassador, Crys Dyaz, provides a series of tips to put into practice:

Activate your body. Whether we exercise at high or low intensity, the important thing is to activate our bodies. According to a recent study published in the Journal of Happiness Studies, living an active life with healthy habits increases happiness. The research analysed the lifestyles of around 14,000 people and found that those who consumed fruit and vegetables every day, and did sport, reported feeling happier.

Take care of your mental health. Mental health is also part of our overall health and directly affects our quality of life, so we should not neglect it. Some ways to take care of it are meditating, writing in a journal, setting goals and objectives, or simply spending time on the things that make us feel good.

Eat a balanced diet. Due to the fast pace of life we lead, it is very easy to neglect what we eat and fall into bad eating habits that wear down our physical and mental health. A study by the Carlos III Health Institute suggests that adopting a Mediterranean diet is associated with better emotional well-being. This is because this type of diet encompasses a wide variety of foods rich in fibre, healthy fats, vitamins and minerals.

Don’t neglect rest. Rest is just as important as exercise and healthy eating. Sleep reduces stress, improves mood, lowers the risk of heart disease, improves memory and promotes weight loss. According to the National Sleep Foundation, adolescents aged 14 to 17 should get at least 8 hours of sleep, while adults aged 18 to 64 need 7 to 9 hours of sleep.

Give yourself a break from screens. We live in an age where we spend so much of our time on our mobile phones. And while it may be entertaining and a quick way to escape “boredom”, don’t forget the importance of enjoying the here and now. Excessive and inappropriate use of electronic devices can lead to sleep difficulties, concentration problems and sedentary lifestyles. If you want to spend less time in front of the screen, try going for a walk without your mobile phone, switch it off at lunchtime and at least one hour before going to bed.

You can supplement your diet. Along with a healthy diet and an active lifestyle, you can complement your daily routine with Royal Provite 5000 MARNYS, a natural food supplement that, thanks to the synergy of its natural ingredients such as royal jelly, open pollen, propolis and vitamin E, provides nutrition and dynamism.

Royal Provite 5000: a plus for special periods of time

Its formulation with 3,850 mg of pure royal jelly combined with open pollen and propolis offers a high concentration of nutrients that provide nutrition and dynamism during periods of intense physical and/or work activity.

It comes in boxes of 20 single-dose drinkable vials, perfect for convenient, quick and easy intake.

*Food supplements should not be used as a substitute for a balanced diet, in addition, it is advisable to follow a varied diet and a healthy lifestyle.

Report by ’24/7 Valencia’ team

Article copyright ’24/7 Valencia’


MARNYS® – Martínez Nieto, S.A. is a Spanish laboratory specialised in the manufacture and marketing of food supplements, natural cosmetics, essential oils and sports nutrition. With more than 50 years of experience, it is present in more than 60 countries and offers a range of 400 natural products with the highest standards of quality and efficacy.

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