The rainy season is often accompanied by an increased risk of illness, from flu and dengue fever to respiratory infections. Therefore, it is important for every individual, especially workers, to maintain a strong immune system. Here are 6 simple and effective steps from PT. Bakrie Pipe Industries that you can implement:
1. Adopt a Balanced Diet
Nutritious food is the main fuel for the immune system. Make sure your plate contains carbohydrates, protein, vegetables, fruit, and enough fluids. Also include probiotic foods such as tempeh, yogurt, cheese, or fermented vegetables to support digestive health.
2. Increase Your Consumption of Vitamins C and D
Vitamin C plays a vital role in fighting infection, while vitamin D supports the immune response. The daily requirement for vitamin C for women is 75 mg and for men 90 mg. Sources of vitamin C can be found in oranges, lemons, strawberries, kiwi, and papaya. For vitamin D, the daily requirement is 400-800 IU, depending on age and body condition. Sources of vitamin D can be obtained from morning sunlight and consuming fatty fish, fish oil, mushrooms, or milk. Supplements can be added if needed and according to medical advice.
3. Maintain Body Hydration
Cold air often makes us forget to drink water. However, the body still needs fluids to maintain metabolism and endurance. Drink clean water regularly, approximately 2 liters per day, and ensure it is clean, especially when doing activities outside the home. Carrying a personal water bottle is a wise choice.
4. Stay Active and Exercise
Regular exercise helps improve blood circulation and improve immune cell function. Do light physical activities such as running, yoga, gymnastics, or walking indoors if the weather is not favorable. Consistency is more important than duration.
5. Get Enough Sleep and Manage Stress
Lack of sleep and excessive stress can lower immunity. Aim for 7–8 hours of sleep each night and take time to relax. Light meditation, relaxing music, or talking with loved ones can help relieve tension.
6. Clean Your Home and Environment Regularly
Stagnant water and humidity can encourage the growth of germs and mosquitoes. Clean your house regularly, especially after heavy rain. Wear gloves and boots when cleaning up mud or trash. Don't forget to practice the 3Ms: Drain, Cover, and Recycle used items to prevent the spread of dengue fever mosquitoes, which are prone to appear during the rainy season.
Maintaining health is not just a personal effort, but also part of creating a safe and productive work environment. Your health is a top priority because only with a healthy body can we work and produce optimally. PT. Bakrie Pipe Industries is committed to supporting a healthy work culture and encouraging every individual to maintain a strong immune system, especially during the rainy season.
