Table of contents:
- How to Keep Body Endurance Strong When Homecoming
- The Importance of Fulfilling Nutrition from Food When Homecoming
Mudik has long been a tradition for most Indonesians ahead of religious holidays. In order to always be protected when going home, especially in the midst of the current COVID-19 pandemic, you need to know and apply various ways to keep your immune system strong
Traveling long distances, such as going home, can be a challenge in the midst of the COVID-19 pandemic. In addition to the high risk of being in a crowd, traveling back and forth does require more energy than just doing daily activities.
Therefore, you and your family need to maintain optimal body resistance in order to avoid various he alth problems, such as diarrhea or Corona virus infection, which can occur during the homecoming trip.
How to Keep Body Endurance Strong When Homecoming
There are several things you can do to keep your immune system strong while going home, including:
1. Eating nutritious food
Before going home, you and your family need to eat he althy nutritious foods on a regular basis. Not only does it make the body more energetic during the trip, it is also important to eat nutritious food to strengthen the body's resistance to fight infection.
Several types of nutrients that you need to get enough of are protein, carbohydrates, fiber, vitamins, and minerals. You can get these nutrients from various types of nutritious foods, ranging from fruit, vegetables, meat, fish, eggs, to nuts.
In addition, during the homecoming trip, you should also avoid consuming any food or drink. To ensure safety and nutritional content, you can bring your own lunch from home to eat sahur or break your fast.
2. Drink more water
When going home, you may try to avoid drinking a lot for fear of frequent urination during the trip. In fact, if fluid needs are not met, you can easily feel tired, sleepy, and lose concentration.
This condition can of course endanger the safety of you and your family, especially if you use a private vehicle to travel back and forth.
Therefore, you need to meet your body's fluid needs by drinking at least 8 glasses of water every day. In addition to water, other he althy drinks, such as fruit juices, can also help meet fluid intake as well as essential nutrients for the body when going home.
3. Exercise regularly
In order to keep your body fit until the day of the homecoming trip, you and your family are also advised to exercise regularly every day. In addition, exercising can also strengthen the body's immune system to fight disease-causing infections and prevent aches when traveling back and forth.
Try to spend about 30 minutes every day or 150 minutes every week to exercise. Types of exercise that can be done include walking, jogging, yoga, or cycling.
4. Sufficient sleep and rest time
How to keep your immune system strong when going home, what you also need to do is sleep or rest enough, especially before traveling.
By getting enough sleep, you and your family will not get sick easily during your homecoming trip. In addition, the risk of accidents due to driving while sleepy and tired due to lack of sleep can be avoided.
5. Managing stress
One of the characteristics of homecoming trips, such as going home for Eid, is heavy traffic and long traffic jams. This condition often makes you stressed and irritable, which is one of the triggers for the decline in endurance.
To keep your immune system strong when going home, you need to manage stress well. Try to relieve stress during your trip by listening to music or practicing relaxation techniques to calm your feelings.
6. Implementing he alth protocol
You also need to carry out he alth protocols when going home in the midst of the COVID-19 pandemic. This is important so that you and your family are always protected from the threat of Corona virus infection and other bacteria and viruses.
Always wear a mask, keep a safe distance, avoid crowds, and diligently wash your hands using running water and soap or use hand sanitizer while traveling.
In addition, don't forget to complete the dose of the COVID-19 vaccine, even a booster, before going home, OK? That way, the risk of contracting and the appearance of severe symptoms due to COVID-19 can be reduced.
The Importance of Fulfilling Nutrition from Food When Homecoming
As previously mentioned, the consumption of nutritious foods, such as fruit, can be a way to meet nutritional needs while maintaining endurance while going home.
To get the benefits of this fruit, you need to consume about 150 grams or 2-3 servings of fruit every day. However, sufficient intake of fresh fruit may be more difficult to do when going home, especially if the homecoming trip is quite long.
Therefore, as an alternative, you can bring packaged fruit juice which is equivalent to the size of 1 cup to meet the daily fruit intake portion practically during the homecoming trip.
Some types of fruit that are good for increasing endurance when going home are fruits that are rich in vitamin C, such as oranges, guavas, and mangoes.
By consuming fruit that contains lots of vitamin C, you and your family can stay he althy during your trip and are not easily exposed to germs that cause infection, including the Corona virus.
If you or your family members experience he alth problems, such as nausea and vomiting, diarrhea, or symptoms of respiratory infections, including COVID-19, don't hesitate to consult a doctor through the ALODOKTER application to get the appropriate treatment.