KOMPAS.com – The rainy season in Indonesia is coming. Several cities in Indonesia, such as Jakarta, have started to experience rain in recent times.
When the rainy season arrives, the body is usually more susceptible to diseases, such as flu, coughs and dengue hemorrhagic fever. This is due to temperature changes and the easy spread of the virus in the rainy season.
In addition, during the season that comes in October-April, usually physical activity tends to be minimal so that the body’s endurance also decreases.
This year’s rainy season deserves more serious attention. The reason is, the season arrived at a time when the Covid-19 pandemic was still hitting Indonesia.
Apart from this seasonal disease, Covid-19 is still a serious threat. Moreover, the growth of positive cases per day in Indonesia is still high.
Kompas.com reported, Saturday (26/9/2020), the addition of Covid-19 cases in the last 24 hours was 4,494 people. With this addition, the cumulative total of Covid-19 cases in Indonesia reached 271,339 people.
With such situations, maintaining endurance is a must. If immunity is strong, at least the body can avoid the risk of seasonal diseases and Covid-19.
So how do you maintain your health ahead of the rainy season during the pandemic? Here’s the review.
- Maintain a healthy diet
One of the important factors in maintaining the immune system is nutritional intake. You can start by maintaining a healthy diet so that nutritional intake is met. Start increasing the consumption of fresh vegetables and fruits. You can process it into a salad or juice.
Cut down on foods that contain fat, sugar and salt. Limit consumption of these foods according to the daily diet that has been determined.
Don’t forget to keep your body hydrated. Consume 6-8 glasses of water per day to keep your immune system optimal.
- Take short breaks during the day
When you work from home or work from home (WFH), try to rest briefly during the day. This activity can reduce burnout due to WFH.
When boredom decreases, your mental health will be better maintained. In order to maximize its benefits, fill the break time with some positive activities, such as watering plants, cleaning the bathroom, and other activities.
This activity will keep your body moving so that the body will be more fit. Quoted from the US Centers for Disease and Prevention (CDC) website, being active can stimulate the immune system and prevent various diseases, such as heart disease, high blood pressure, and so on.
- Enough sleep
During a pandemic, sleep may be a problem for some people. How many people may find it difficult to regulate sleep patterns because of anxiety due to Covid-19 news. Some others lack sleep due to irregular working hours of the WFH system, which disrupt existing sleep patterns.
As a result, the quality of sleep is reduced and can cause stress. Therefore, try to provide enough sleep. Set a daily schedule during WFH so that sleep patterns return to normal as before working from home.
According to research published in journals Sleep Health: The Journal of the National Sleep Foundation, the recommended sleep duration for adults aged 18-64 years is 7-9 hours per day.
With such sleep duration, the body and mind can stay fresh in carrying out activities at home.
- Exercise regularly
Being at home during a pandemic is no excuse for not exercising. The reason is, even though light exercise can increase endurance and reduce stress.
Quoting from Healthline.com Thursday (26/3/2020), physical activity while exercising can increase the body’s ability to circulate oxygen to the bloodstream, so that it has a direct impact on your brain.
In addition, during exercise, the brain increases the production of endorphins, which are substances that regulate a person’s feelings of pleasure.
You can take advantage of your time at home with light exercise that you can do at home, such as yoga, push up, plank, back up, and others.
You can also look for exercise classes online on social media and YouTube. Class online they are also generally accessible for free.
If you choose to exercise on your own, make sure you know the basic techniques for the sport you are going to do. This is to avoid injuries that can occur due to wrong techniques.
- Keep it clean
When carrying out daily activities at home, make sure you always keep yourself and your home clean.
For personal hygiene, you can routinely take a shower after leaving the house or have activities all day long. Then, wash your hands regularly soap for 20 seconds to kill germs and viruses attached.
In addition, prepare as well hand sanitizer so that your hands can be clean from viruses at all times. Because hand sanitizer contains alcohol, the skin of the hands will feel dry when used frequently. You can choose hand sanitizer which does not cause dry skin.
Next, wash clothes regularly so that viruses and bacteria that stick to clothes can be cleaned.
For home cleanliness, you can frequently sweep and mop the floors of the house. Clean the dust on the table or furniture so as not to cause sneezing or allergies.
Use disinfectant products when cleaning the house to create a sense of security and comfort when doing activities at home. You can find items to keep clean, such as disinfectants, hand sanitizer, to hand soap and shower, at Tokopedia.
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