How to Keep Your Well-Being in Check While Living in Indonesia

Thinking about moving to Indonesia? Whether it’s for work, retirement, or just a new adventure, there’s more to settling in than learning the language or figuring out the streets. The real key? Taking care of your well-being- not just now, but for the long haul.

Indonesia, with its tropical climate, rich cultural diversity, and vibrant natural beauty, offers a unique living experience. But to truly thrive here, you’ll need to pay close attention to both your physical and mental wellness.

Here are some practical wellness tips to help you feel your best while living long-term in Indonesia:

1. Staying Ahead of Tropical Health Risks

Indonesia’s lush, tropical climate had its charms, but it also came with health risks that newcomers couldn’t ignore. Dengue fever, for example, has been one of the most common illnesses. 

In 2024, cases soared to over 88,000, with more than 600 deaths reported by the end of April. Malaria and other mosquito-borne diseases also posed a threat, particularly in rural areas. To stay protected, people made sure to:

• Use mosquito repellents regularly and sleep under nets in high-risk zones.
• Keep their homes fitted with screens and use fans to keep the air moving, since mosquitoes dislike a breeze.
• Stay up to date with vaccines like hepatitis A, typhoid, and Japanese encephalitis before traveling to rural areas.

2. Hydrate the Right Way

Tap water in most parts of Indonesia, especially in Jakarta, isn’t safe to drink, and there are good reasons for caution. Eco-Business reports that the city’s water system faces serious challenges. These include high levels of manganese and iron compounds, as well as excessive salt caused by seawater creeping into groundwater wells. 

To make matters worse, many of Jakarta’s water sources are frequently polluted by industrial and domestic waste. As of 2020, only about 15 percent of households had access to adequate drinking water. 

For residents and visitors alike, sticking to bottled or properly filtered water is a must, even for simple tasks like brushing your teeth. Staying well-hydrated is essential in Indonesia’s hot, humid climate. However, make sure your water source is safe to avoid common expat pitfalls like traveler’s diarrhea or even more serious health issues.

3. Embrace Local Superfoods

Indonesia’s markets are brimming with wellness-boosting foods. Incorporating these into your daily routine can do wonders for your health:

• Turmeric (kunyit): Known for its anti-inflammatory properties.
• Ginger (jahe): Great for digestion and immunity.
• Tempeh: A protein-rich, fermented soybean product packed with probiotics.
• Papaya and dragon fruit: Excellent for digestion and skin health.

Try traditional drinks like jamu, a herbal tonic that’s been consumed in Java for centuries to boost immunity and overall vitality.

4. Watch Out for Hidden Chemicals in Daily Products

No matter where you live in the world, synthetic chemicals have quietly made their way into everyday items. However, recent findings have spotlighted the extent of this issue in Indonesia. 

A study by the Nexus3 Foundation and IPEN found that over 60% of Indonesian products tested contained high levels of PFAS. According to TorHoerman Law, these so-called “Forever Chemicals” have been linked to serious health risks like cancer, heart disease, and infertility.

In the United States, these chemicals have sparked a nationwide lawsuit, primarily due to the improper use of AFFF firefighting foam. However, other sources are also to blame. Plaintiffs are anxiously awaiting the AFFF lawsuit settlement amounts, which could be substantial, according to lawyers.

In Indonesia, PFAS have been detected in items like synthetic clothing, paper food wrappers, and even imported microwave popcorn bags. The highest concentrations, however, were found in waterproof hijabs, raising fresh concerns about widespread contamination.

Indonesia is still developing regulations to address PFAS. In the meantime, reduce exposure by choosing natural fabrics, avoiding excess packaging, and being mindful of everyday materials. Taking these small steps can help safeguard your health while enjoying life in Indonesia.

5. Practice Mindful Eating

Indonesia’s vibrant street food scene is hard to resist, with its sizzling skewers, crispy fritters, and sweet treats around every corner. But enjoying it in moderation is key to staying healthy. Many popular dishes tend to be deep-fried or loaded with sugar, which can take a toll if consumed too often. 

To balance things out, try to fill your daily meals with plenty of fresh fruits, crunchy vegetables, and lean proteins like fish or chicken. If you love cooking at home, small tweaks can go a long way. Use coconut oil sparingly and choose grilled, steamed, or stir-fried options instead of deep-frying. 

Over time, these simple choices can help you savor Indonesia’s flavors without compromising your well-being.

6. Prioritize Air Quality

In cities like Jakarta, where air pollution has reached alarming levels, protecting your respiratory health should be a top priority. New data from the Centre for Research on Energy and Clean Air (CREA) shows Jakarta’s air quality sharply worsened in 2023. It was the city’s worst air quality since 2019. 

Despite some improvements between 2020 and 2022, air pollution spiked again in 2023. More than 29 million people in the Jakarta Metropolitan Area experienced unhealthy air quality for over half of the year.

But there are practical steps you can take to shield yourself and your family. Start by using air purifiers at home to create a safe haven from outdoor pollutants. On days when pollution peaks, wearing a high-quality mask can make a real difference in protecting your lungs. 

Also, consider planning your outdoor activities for early mornings, when air quality tends to be slightly better. By staying informed and making these small changes part of your routine, you can reduce your exposure and breathe a little easier.

7. Cultivate Mental Well-being

Moving countries can be thrilling, but also emotionally taxing. Expat communities are robust in cities like Bali, Jakarta, and Yogyakarta. Consider joining social clubs, interest groups, or even language classes to ease feelings of isolation.Additionally, meditation and mindfulness practices are deeply rooted in Indonesian culture. Visiting temples, attending retreats, or even adopting simple daily meditation practices can greatly support your mental health.

8. Adapt to the Climate Smartly

Indonesia’s year-round heat and humidity can be draining. To adapt comfortably:

• Dress in light, breathable fabrics.
• Take frequent breaks in air-conditioned or shaded areas.
• Schedule physically demanding tasks for cooler times of the day.

Your body will thank you for respecting the climate’s rhythm rather than fighting it.

FAQs

How can I stay active in Indonesia’s humid climate?

Indonesia’s humidity can make exercise challenging, but there are plenty of options. Opt for morning or evening workouts to avoid peak heat, or try outdoor yoga in places like Bali or Ubud. Indonesian martial arts, such as silat, offer a fun way to stay fit. If you prefer indoor workouts, many urban gyms are air-conditioned for relief from the heat.

Are there any unique wellness traditions in Indonesia I should be aware of?

Indonesia has a rich history of wellness traditions, such as Boreh, a Balinese herbal scrub and massage that promotes circulation and relieves muscle aches. Meditation, or meditasi, is also a key part of Bali’s spiritual life. Embracing these practices can boost your well-being and connect you to the local culture.

What’s the best way to protect my skin from Indonesia’s tropical sun?

The sun in Indonesia can be intense, especially if you’re not used to it. Locals often use traditional remedies like daun sirih (betel leaves) or coconut oil for natural UV protection. Wear light, breathable clothing and wide-brimmed hats, and avoid outdoor activities between 10 a.m. and 3 p.m. for the best protection.

Overall, living in Indonesia long-term is a chance to not just adapt, but to thrive. By embracing local wisdom, respecting the environment, and maintaining good health practices, you can enjoy a vibrant and fulfilling life in this diverse archipelago. Wellness here isn’t about perfection; it’s about balance, connection, and joy in everyday living.