Jakarta, IO – This week, we are moving toward the final week of Ramadan. It is a moment when Indonesian people mudik, or return to their hometowns, using land, sea, or air transport. It is a much-awaited moment, when citizens working in the big city get to reunite with their parents and siblings who have scattered across the country, or even the world. It is also a beneficial tradition for the local economy, especially small trading and industry.
The Ministry of Transportation projects the total number of people going to mudik for the 2023 Eid-elFitr at 123.8 million people, a 14.2% increase over the 85.5 million in 2022. This is caused by the current economic condition, the implementation of official national joint leave, and the removal of the Population Activity and Mobility Restriction (Pemberlakuan Pembatasan Kegiatan Masyarakat – “PPKM”) health policy instituted because of the Covid-19 pandemic. Peak mudik outflow from urban areas is expected to occur on Friday, 21 April 2023, while peak return flow is expected on 26 April. Most people choose to use land transportation, with 27.32 million using personal cars, 25.13 million personal motorcycles, while the rest have to put up with crowded buses and trains.
As we would still be fasting in this period, we should prepare ourselves to maintain optimal health during our mudik trip and back, even during fasting days. “During Ramadan, other than refraining from eating and drinking for nearly 14 hours, we also undergo the tarawih prayer ritual and wake up before dawn for sahur preparatory meal. To ensure sufficient sleep and to maintain our energy during daytime activities, we can make up for lost sleep during the early or late afternoon. If it’s not possible to do this because of work, we can choose to sleep right after we finish performing the tarawih,” suggests dr. Reisa Broto Asmoro, the Ministry of Health’s Ambassador for Adaptation of New Health Habits, in the “Remaining Healthy and Fit as we Welcome the Day of Victory” live IG session on Monday (10/04/2023).
A Minimum of Six Hours’ Sleep
Then, dr. Reisa reminds that fasting has many health benefits, including optimizing our metabolism because of a more regular mealtime rhythm thanks to fixed sahur and iftar (breaking the fast) mealtimes. “However, we need to remember to refrain from excessive eating, especially when we are invited for iftar meal. Avoid consuming too much sweet and high-calorie foods, not only for the sake of our physical health, but because the primary spiritual goal of fasting is learning how to control our lusts. Choose healthy and nutritious foods, not foods high in salt, sugar and fat, especially during Eid-el-Fitr day proper. After all, like all religious celebrations, it is synonymous with delicious, but high-calorie foods. Don’t forget to ensure hydrating by consuming two liters of plain water a day,” dr. Reisa said.
When you are going on mudik using a personal vehicle, make sure that you are in prime condition and sleep at least six hours before leaving. “Don’t force yourself to continue traveling when you are tired or sleepy. Know your limits, especially if you are the one driving, in order to avoid unwanted incidents. Rest after you travel for each 4 hours at most. It would be better if you drive in turns. If you are using a motorcycle, rest once you travel for 2 hours. Continue implementing the “3M” health protocols instituted during the Covid-19 pandemic – wearing filter health mask, washing hands with soap, and avoiding crowds, for better health.”
Read: Preparing for a safe trip home with the children
Meanwhile, dr. Siti Candra Widjanantie, Sp.KFR-K from Persahabatan Central General Hospital also emphasizes the importance of adhering to the 3M health protocol in the “Healthy and Fit for Mudik Tips” live IG session on Tuesday (11/04/2023). “Other than avoiding the Covid-19 virus, the 3M protocol helps us avoid infection of other dangerous communicable diseases, such as influenza and tuberculosis. Other than the driver, passengers, especially those of advanced age, need to perform light stretching when taking a break from traveling. It prevents pains or cramps in the legs, buttocks, and waist from sitting too long,” she said. (est)