SIHA Forum

Notes from SIHA monthly online sharing May 20th and June 20th 2024, including notes from Rohana Darlington (Spain) KALIMANTAN Palangka Raya is the capital and largest city of the Indonesian province of Central Kalimantan. It has a tropical rainforest climate with heavy rainfall year-round. Daily highest temperature in July is in average 33 °C (91 °F).   PREPARATION Come physically and mentally prepared, respect local culture and environment. Be prepared to adapt to local conditions and practices. AIR TRAVEL • We must always be well hydrated during the flight, so drink enough water. • Try get rest, relax and sleep. To do this, do not drink coffee, alcohol, or fizzy/sparkly drinks. • It is important to avoid the risk of thrombosis in the lower limbs, helping you with massages and exercises for fingers, feet, and legs and walking as much as possible. • Older people can be advised by their doctor whether or not to wear travel compression socks and whether to take any medication, such as acetylsalicylic acid or aspirin. • Also good to consider taking with you: pillow, comfy socks. Supplements that might help during a long flight: Nux Vomica D3 or D6. Also good to consider is magnesium supplement, look for high quality mix. possibly containing magnesiummalat, magnesiumglycinat, magnesiumtaurat. VACCINES Vaccines should be consulted with your doctor and the legislation of your own country. WATER & AIR As in any country or time with heat, it is necessary to drink plenty of water. We must not forget that tap water IS NOT DRINKABLE. Look for DRINKING WATER DISPENSERS or use bottled water (air botol). • Before using provided cups, glasses, plates, utensils, etc. be sure they are clean, wipe with clean tissues to improve hygiene (local habit). • Brush teeth with bottled water. • Generally, avoid ice in drinks, especially in potentially unhygienic places. Only internationally recognized hotels may use ice that is made of clean source, but there are no guarantees. • Avoid air pollution, use a mask if necessary to filter toxins and pollutants. FOOD To avoid getting salmonellosis and other diarrheas eat only well-cooked foods. Do not eat raw or semi-raw ingredients, especially eggs, meat, or fish. Although many locals people eat street foods, this may cause serious challenges. The best is to always eat in hygienic public places. Fresh foods must be carefully treated. For example, fruit is best peeled when it is to be eaten. Useful Indonesian words for eating in restaurants or while shopping: • If we do not want to take Sugar or sweets: Tanpa gula, • If we do not want to take MSG: Tanpa ajinomoto • If we want to have not spicy: Tidak pedas • If we want to have not too spicy: Tidak terlalu pedas Spicy foods, if you don't have digestive problems, spicy foods stimulate endorphins, making your endocrine system more efficient and it seems that mosquitoes bite less. Avoid eating fish if you are not 100% sure it is safe. Some may be toxic, or develop harmful compounds if not kept iced, such as tropical reef fish, red snapper, horse mackerel, grouper, sea bass, barracuda, or puffer fish. Supllements: Schüssler salt HYGIENE As everywhere, hands must be clean. Keep nails short and keep them clean with a nail brush and soap. In this way we will avoid the eggs of parasites, and therefore the diseases that can be acquired as a result, and also many bacteria and fungi that can cause diarrhea and many pathologies. Be careful to go barefooted in gardens, to avoid stings or bites from insects or other small animals. And be careful with the roads or paths at night because insects and animals may not be visible. Always check your shoes and slippers are empty. Any small wound or abrasion must be cleaned immediately with antiseptics. If wounds are dirty or soiled, wash with bottled/drinking water, soap, and disinfect. If there is pain or signs of inflammation (darkened color) go to the doctor and/or hospital. Clothes are better made of cotton or linen. Avoid wearing moist (sweaty) clothes. Use long sleeves and trousers to protect from sunshine. It is common that bathrooms have a wet floor since. If necessary, use rubber or plastic sandals to enter. Ask locals for advice how to use. HEAT • REMEMBER TO STAY HYDRATED, drink enough water. Note that juices usually contain lots of sugar causing blood sugar spikes. • As in any place, do not expose yourself to the sun for a long time, always wear a protective hat or use an umbrella. If you like use a fan (kipas angin) • Use high quality sunscreens, almond oil... and above all stay in the shade. Protect your body with breathable clothing. • Use a cooling pillow INSECTS AND OTHER ANIMALS Use repellents, when necessary, ask locals what helps. One popular repellent is “Kayu putih” that one can find in many stores. Wear protective clothes such as long skirts, long pants, and long sleeves; and covered summer shoes. After a bite, use appropriate after-bite ointment or salve, a dab of ammonia, vinegar or baking soda. Ask locals what they prefer. If necessary, use antihistamines or see a doctor. Extra tips: Artemisia tea/ Citronella

Thyme was grown in monastery gardens in southern France, in Spain, and in Italy, during the Middle Ages for use as a cough remedy, digestive aid, and as a treatment for intestinal parasites. Thymol is the most active ingredient in thyme and is known to have a therapeutic effect on the lungs. Ingesting or inhaling the oil helps to loosen phlegm and relax the muscles in the respiratory system. In Germany, concoctions of thyme are frequently prescribed for coughs, including those resulting from whooping cough, bronchitis and emphysema. Thyme is used in herbal teas prepared for colds and flu. In addition, thyme has anti-fungal properties and can be used against athlete's foot. To make a tea, use two teaspoons of dried herb per cup of boiling water and steep for ten minutes. Add sage to the tea if you have a nagging cough. Thyme is generally regarded as safe, but large doses may cause intestinal problems. If you experience intestinal symptoms, cut back on the amount you're using or discontinue use altogether. A stronger tea is useful as a mouthwash or rinse to treat sore gums.

Most people agree that a piece of good dark chocolate can lift the spirit. Cocoa, a main ingredient of chocolate, has many health benefits. Researchers in the Netherlands analyzed 15 years of diet and health data in 470 people aged 65 and older, they found that those with diets richest in cocoa were half as likely to die from cardiovascular disease compared to people who consumed little or no cocoa. Cocoa has also been shown to be good for the brain, providing mental energy and better circulation. Most of the health dangers of chocolate derive from the sugar, the poor quality of fats, added dairy, and preservatives. Making your own chocolate means you can use the highest quality organic ingredients and replace sugar with better substitutes. It's also amazingly easy to make. The recipe calls for: 3/4 cup cocoa powder 1/4 cup maple syrup 1 tsp vanilla 10 drops of liquid stevia 1/2 cup coconut oil (melted) Add the first four ingredients to a mixing bowl, then add the coconut oil once it is melted and mix all ingredients together until smooth. Pour the mixture into a parchment paper lined pan (the size of a brownie pan). Then put the pan in the freezer for 15 to 20 minutes. Remove the pan from the freezer and cut the chocolate into squares. After cutting, keep the chocolate in the refrigerator or freezer. Ready to eat. Enjoy!