UNAIR expert offers guidance on staying healthy during Christmas and New Year holidays

UNAIR NEWS – The extended Christmas and New Year (Nataru) holiday period is a popular time for travel and recreation. To ensure trips remain comfortable and enjoyable while visiting various destinations, maintaining both physical and mental well-being is essential. Prof. Dr. Theresia Indah Budhy, drg., M.Kes., Sp.PMMF, shared practical advice for members of the Universitas Airlangga (UNAIR) academic community on how to stay healthy while traveling.

The UNAIR Professor of Oral and Maxillofacial Pathology emphasized that careful preparation before traveling is key, including thoughtful clothing choices. Wearing outfits that suit the destination and prevailing weather conditions can significantly improve comfort. During the rainy season, when temperatures tend to drop, she advised travelers to wear clothing that helps retain body warmth.

“We need to prepare clothes that function to keep the body warm. Wearing light clothing without a jacket or coat when temperatures turn cold can weaken the body’s immune defenses. If necessary, use head coverings, ear protection, masks, and gloves to provide additional protection,” she said.

Watch what you eat and drink

Beyond clothing and basic travel gear, Prof. Budhy underscored the importance of monitoring food and beverage intake during the holidays. Busy travel schedules often cause people to neglect regular meals, while careless food choices that ignore balanced nutrition can pose serious health risks.

“Choose foods rich in protein and carbohydrates to help maintain body warmth in cold conditions, and be sure to include vegetables. Pay attention to food safety, make sure meals are hygienic and free from contamination. Select clean, reputable dining places rather than eating indiscriminately just because you are hungry,” she advised.

She also recommended limiting sugary and cold beverages, such as iced drinks, and increasing water intake. “Water is the most neutral beverage and is essential for metabolism. Daily consumption should be adjusted to body weight, with around 30 to 40 milliliters per kilogram,” she explained.

Poor choices in food and drink, she warned, can lead to health problems such as flu and diarrhea. In addition to dietary precautions, Prof. Budhy encouraged travelers to bring supplements, including vitamins and any necessary medications.

Maintaining physical fitness

While holiday excitement is natural, Prof. Budhy stressed the need to manage it wisely to avoid excessive fatigue. She noted that adequate rest is often overlooked during vacations, even though holiday activities tend to be physically demanding.

“People often neglect their sleep schedules during holidays because they want to keep traveling. At a minimum, six hours of sleep should still be maintained,” she emphasized.

To stay fit during the holiday period, she recommended light physical activities such as walking, stretching, or simple exercises that can be done between travel plans. Exercise intensity, she added, should be adjusted to match the nature of the holiday activities.

Mind your mood

In closing, Prof. Budhy highlighted that emotional well-being plays a crucial role in overall health during the holidays. Being able to manage emotions and enjoy travel without unnecessary stress can help keep both body and mind in good condition.

“The hormones released when we feel happy help regulate the body and support good health. That is why it is important to enjoy the holidays with a positive and joyful state of mind,” she concluded.

Author: Selly Imeldha

Editor: Khefti Al Mawalia