UNAIR NEWS – As Indonesia transitions from the rainy season to the dry season, the risk of various illnesses and viral infections tends to rise. These health issues can affect all age groups, especially when erratic weather and weakened immunity make the body more susceptible to infection.
In response, Dr. Mahmud Aditya Rifqi, SGz, MSi—a lecturer and nutritionist from Universitas Airlangga’s (UNAIR) Faculty of Public Health—shared expert advice on staying healthy during this transitional period. He explained that changes in temperature and humidity can suppress immune function, while airborne dust and pollutants may carry disease-causing organisms.
“Respiratory illnesses are particularly common. Airborne particles filled with bacteria, viruses, and other pathogens can lead to acute respiratory infections (ARI). Additionally, as temperatures rise during the transition to the dry season, staying properly hydrated becomes crucial for maintaining overall health,” he said.
Maintaining healthy habits
Dr. Rifqi emphasized the importance of hygiene, especially during weather shifts. He recommended practicing proper hand hygiene to minimize the risk of viral and bacterial transmission through physical contact.
“If possible, wearing a mask while traveling can be an effective preventive step against airborne pathogens,” he noted. “Equally important is regular physical activity—even light, consistent exercise can help enhance overall fitness and immunity.”
Balanced eating habits
Regarding nutrition, Dr. Rifqi advised consuming foods rich in antioxidants, particularly vitamin C, to strengthen the immune system. He recommended a balanced diet with ample fruits and vegetables and stressed the importance of protein intake as a key building block for the body.
“Pay attention to portion sizes. Moderate your carbohydrate intake and avoid excessive consumption of fatty foods, especially when your immune system is under strain,” he explained. “A balanced diet that meets the body’s needs for carbohydrates, proteins, fats, vitamins, and minerals is essential.”
He also warned against irregular eating habits. In the short term, they may lead to foodborne illnesses, while in the long term, frequent consumption of fried foods could contribute to high cholesterol and increased risk of heart disease.
“For students, it’s important to get enough rest and avoid staying up late. Carrying a water bottle is also a simple way to ensure you meet your daily hydration needs—around two liters a day,” he concluded. “Pair that with physical activity, like walking, to help your metabolism function properly.”
Author: Rifki Sunarsis Ari Adi
Editor: Khefti Al Mawalia
