UNDIP, Semarang (23/3) – The post-Eid period is often characterized by the consumption of foods high in fat, coconut milk, and sugar, which can increase cholesterol and blood sugar levels. In addition, fatigue from long, exhausting holiday travel should not be overlooked, especially when preparing to return to regular work routines after Eid. Activities that were often reduced during the fasting month, such as exercise, also need to be gradually resumed to achieve optimal fitness.
To reduce the risk of elevated blood sugar and cholesterol levels after Eid, individuals can begin by reducing portions of fatty foods, limiting coconut milk-based dishes and fried foods, and choosing lighter protein sources such as fish or skinless chicken. Replacing sweet snacks with fresh fruits and increasing vegetable intake at every meal can help normalize the body’s metabolism.
Particular attention should be given to individuals with chronic conditions such as diabetes, especially regarding adjustments to medication schedules and administration methods, which may have changed during Ramadan. Errors in readjusting medication routines after Eid may increase blood sugar levels, as eating patterns and food intake differ from those during fasting. Consulting a family physician or a trusted healthcare provider is recommended if there is any uncertainty regarding changes to medication management.
Long-distance travel and intensive social activities during the holiday season can also leave the body feeling fatigued. Adequate rest and sleep recovery should therefore be a priority. If you have undertaken a long journey, allow yourself 1 to 3 days to reestablish a healthy sleep rhythm and relieve muscle fatigue with light stretching exercises. It is also important to watch for signs of dehydration after traveling by drinking water regularly and avoiding excessive sugary beverages, so that digestive and kidney functions can return to normal.
Returning to healthy routines gradually is safer and more effective than making drastic changes. Start with light physical activities such as brisk walking for 20–30 minutes a day, then gradually increase the intensity and combine it with stretching exercises to reduce post-travel muscle soreness. Regular exercise helps lower cholesterol levels, improves mood, and restores energy after periods of overindulgence during Eid celebrations.
Food safety and hygiene should also be considered when storing leftover Eid dishes. Keep food in sealed containers in the refrigerator, reheat it to a safe temperature before consumption, and discard food stored for more than 2 to 3 days to prevent digestive problems. In addition, it is advisable to readjust household budgets and shopping habits after Eid to prevent financial stress from adversely affecting eating patterns and family sleep quality.
Finally, maintaining emotional and social well-being is equally important. Eid celebrations can sometimes leave individuals emotionally drained due to intensive social gatherings and increased spending. Take time to relax, limit caffeine intake in the afternoon, and continue religious practices or meditation that promote peace of mind. With a balanced diet, adequate hydration, sufficient rest, gradual exercise, and careful management of chronic health conditions, the body can recover more quickly and be better prepared to return to normal routines. (Public Communication/UNDIP/Setyo G. Pramudo)