Every August, the spirit of independence burns throughout the country. However, true independence is not only a matter of breaking free from physical colonialism, but also being free from bad habits that hinder the quality of life. This moment is perfect for lifestyle reflection and taking healthy steps for a brighter future.
Let's celebrate independence with a strong body, clear mind, and a burning spirit. Here are the healthy steps we can take to welcome independence with a fit body and a strong soul.
1. Living Independently Without Cigarettes & Excess Sugar
Dangers of Cigarettes1,2
- Cigarettes contain more than 7,000 chemicals, including 70 carcinogenic (cancer-causing) substances.
- Smoking increases the risk of heart disease, stroke, lung cancer, and weakens the immune system.
- Second-hand smoke is also at high risk of respiratory distress and cancer
Dangers of Excess Sugar3,4
- WHO recommends a maximum of 30 grams of sugar per day, while the Ministry of Health sets a limit of 50 grams per day.
- Excessive sugar consumption increases the risk of type 2 diabetes, obesity, heart disease, and kidney failure.
- Sugar is addictive and can trigger an addiction cycle like any other addictive substance.
2. Actively Moved, Active Works5,6
- Doing physical activity for at least 30 minutes every day can lower the risk of heart disease, diabetes, and obesity.
- Regular exercise boosts the immune system, improves mood, and maintains brain function.
- A sedentary lifestyle (sitting too much) increases the risk of premature death, even equivalent to smoking.
3. Independent Nutrition: A Smart Choice for a Powerful Body7
- A healthy diet should include complex carbohydrates, quality protein, healthy fats, and fiber.
- The Ministry of Health's "Fill My Plates" program suggests that 50% of plates be filled with vegetables and fruits, and the remaining 50% with staples and side dishes.
- Balanced nutrition helps maintain an ideal weight, prevent chronic diseases, and increase energy throughout the day.
Independence is not just a historical legacy, but a daily decision. By choosing a healthy life, we honor the struggles of our heroes and build a strong nation's future. Make this August the starting point for lifestyle transformation, because a healthy body is an invaluable national asset.
Reference:
1. Agustin, Sienny . 9 Dangers of Smoking for Body Health. July 18, 2024. alodokter. Available on: https://www.alodokter.com/segudang-bahaya-merokok-terhadap-tubuh
2. Staff, Ayosehat. Adverse Effects of Cigarettes on Active and Passive Smokers. February 10, 2023. Ayosehat. Available on: https://ayosehat.kemkes.go.id/dampak-buruk-rokok-bagi-perokok-aktif-dan-pasif
3. Staff, Ayosehat. The Dangers of Excessive Sugar Consumption: Impacts and How to Prevent It. November 18, 2024. Ayosehat. Available on: https://ayosehat.kemkes.go.id/bahaya-konsumsi-gula-berlebihan
4. Consuming Sugary Drinks, Complete with Wise Strategies to Reduce It. August 12, 2025. Fimela. Available at: https://www.fimela.com/health/read/6130431/dampak-keseringan-mengonsumsi-minuman-manis-lengkap-dengan-strategi-bijak-menguranginya
5. Staff, Ayosehat. Physical Activity and Its Benefits. June 22, 2018. Ayosehat. Available on: https://ayosehat.kemkes.go.id/aktivitas-fisik-dan-manfaatnya
6. Rahayu, Mutia. 11 Benefits of Physical Activity for Physical and Mental Health. May 22, 2022. doctorhealthy. Available in: https://doktersehat.com/gaya-hidup/olahraga-kesehatan/manfaat-aktivitas-fisik/
7. Staff, Ayosehat. Fill My Plate, a Guide to Daily Balanced Nutritional Needs. June 28, 2024. Ayosehat. Available at: https://ayosehat.kemkes.go.id/isi-piringku-kebutuhan-gizi-harian-seimbang