May is filled with national holidays and collective leave, making it ideal for vacations, family gatherings, or simply taking a break from daily routines.
However, holidays often come with temptations—plentiful, delicious food, irregular mealtimes, and a more relaxed lifestyle.
For many, this is often followed by guilt and the urge to detox or follow a strict diet after the holidays end.
Pratiwi Dinia Sari, a nutritionist at Universitas Gadjah Mada Academic Hospital (RSA UGM), emphasized that what matters most during the holidays is maintaining a balanced diet and a healthy lifestyle, rather than resorting to extreme diets afterward.
Foods high in saturated fats, such as fried dishes, coconut milk-based meals, and fatty meat products, are commonly found at holiday celebrations.
While appealing in taste, these foods can have serious health consequences if consumed excessively.
“Saturated fats can increase levels of bad cholesterol (LDL) in the blood, which over time can clog arteries and raise the risk of cardiovascular diseases such as coronary heart disease, heart failure, and stroke,” explained Sari on Friday (Apr. 9).
In addition to fatty foods, sweet treats like cakes, sodas, and sugary desserts, often present during holiday meals, also pose health risks.
The high sugar content in these items can cause rapid spikes in blood sugar. When these spikes occur repeatedly, they can increase hunger, fatigue, and greater fat storage, particularly in adipose tissue.
“These spikes trigger increased insulin production as a natural response, but if they happen too often, they can have harmful effects,” she added.
When unhealthy eating patterns are repeated every holiday, the long-term health risks become significant.
Constant blood sugar spikes and prolonged insulin overwork can lead to insulin resistance.
“This is a condition where insulin becomes less effective in maintaining normal blood sugar levels, which over time can develop into diabetes mellitus,” Sari warned.
Instead of turning to extreme diets or instant detox methods, Sari stressed that the human body already has a natural detoxification system.
“There is no such thing as a detox diet in nutritional science. The body detoxifies daily through the liver, kidneys, and digestive system. We need to support these organs so they function optimally,” the nutritionist explained.
“It’s simple; get enough sleep, limit sugar intake, consume antioxidant-rich fruits and vegetables, and eat probiotic foods like yogurt or fermented products,” she emphasized.
Maintaining fiber intake is also essential during extended holidays. Fiber helps regulate blood sugar, cholesterol, and blood pressure.
Aim for at least three servings of vegetables and two servings of fruit daily. The Ministry of Health’s “My Plate” principle can be a helpful guide: half of the plate should consist of fruits and vegetables, one-quarter protein, and the remaining quarter staple foods.
Sari noted that maintaining a healthy diet does not mean giving up favorite foods entirely.
She recommended a more flexible approach using the 80:20 rule.
“This means 80 percent of our daily caloric needs are met with quality foods, and the remaining 20 percent can come from recreational foods,” she explained.
Besides paying attention to food intake, Sari added that physical activity is key to staying healthy during the holidays.
Holidays often involve passive activities such as lying down all day, sitting for long periods watching movies or using gadgets, and extended rest with minimal movement.
In reality, the body still requires movement to maintain optimal metabolism and prevent unused calorie buildup.
“Many people think exercise must be intense, like going to the gym or joining a fitness class. But light physical activity, such as walking for 15–30 minutes daily, is already very helpful for staying fit,” she added.
A healthy lifestyle should not be adopted only after the holidays or in response to weight gain.
On the contrary, holidays can be the perfect time to develop better habits.
“The key is balance. A healthy lifestyle should be maintained throughout life so we can enjoy the holidays with a fit body and a clear mind,” Sari concluded.
Author: Triya Andriyani
Post-editor: Afifudin Baliya
Photo: Freepik