A Guide for Expats

When you move abroad, your new life is exciting but challenging, with new routines and environments impacting daily health habits. For expats, balancing the excitement of exploration with maintaining good health is essential - it’s so important to make sure you eat well and balance that with a good exercise regime that fits the environment you are now living in. But knowing where to start? That’s the real challenge.

With constant messaging everywhere, it’s difficult to know where to start to improve your health — even when you want to. We’ve decided to collate five easy-to-implement tips to help maintain a healthy lifestyle, manage stress, and promote well-being in your new home.

1. Focus on Healthy Eating Habits

Adjusting to new cuisines and availability of familiar foods can be both a delight and a challenge. Focus on finding a balance in your diet by including local produce and fresh foods that offer necessary nutrients. Look for easy, nutritious recipes that incorporate locally sourced ingredients, helping you stay healthy while immersing in the local culture. Meal planning can also simplify cooking and make it easier to avoid processed options, which are often high in sodium and sugar.

2. Simple Exercise Routines

Exercise is crucial, but it doesn’t have to be complex. Walking is one of the easiest ways to stay fit while exploring your new surroundings. Aim for at least 30 minutes of brisk walking daily, or try a quick home workout routine with exercises like lunges, squats, or yoga. These simple movements can be done with minimal equipment, making it easy to stay active even without access to a gym.

Additionally, many cities have community-based fitness classes, such as yoga in parks, Zumba, or running clubs. These are great opportunities not only for physical fitness but also to meet other locals and expats.

3. Prioritize Stress Management

Living in a new country brings unique stressors — language barriers, new customs, and homesickness can increase anxiety. Prioritizing stress management techniques such as mindfulness and meditation can significantly improve mental well-being. Apps like Headspace and Calm provide guided meditation that can be accessed anywhere, helping you stay grounded.

 Journaling is another effective way to manage stress. A quick “brain dump” before bed can help clear your mind and allow for better sleep. Many expats also benefit from connecting with local support groups, which can help normalize the ups and downs of adapting to a new culture.

4. Embrace Local Healthcare Resources

Maintaining regular healthcare routines while abroad is essential. Research healthcare providers and wellness centers in your area and keep up with check-ups or treatments as needed. Many expats find that investing in local health insurance can provide better access to healthcare and reduce the stress associated with medical costs. Additionally, take advantage of wellness clinics that offer preventive screenings and health workshops to stay proactive about your health.

If you’re unsure where to start, ask other expats in online forums or local social groups for recommendations. Many communities have resources for finding English-speaking healthcare providers or holistic health options that align with your needs.

5. Practice Self-Care Regularly

Self-care is about taking intentional steps to nurture both body and mind. This can include activities such as regular stretching, reading, or setting aside time for hobbies. Maintaining personal routines that made you feel good back home can provide comfort and stability. Consider joining local activities that align with your interests — such as art, sports, or music classes — which can help cultivate a sense of belonging.

Digital detoxes are another form of self-care. Limit time on social media to avoid feelings of missing out and focus on being present in your new environment. Whatever you do, however, make sure to do it regularly — not just when you’re feeling overwhelmed.

Moving abroad offers unique opportunities to improve personal health by adapting to new routines and resources. With these five simple tips — healthy eating, regular exercise, stress management, healthcare access, and self-care — you can create a balanced lifestyle that enhances both physical and mental well-being. Embrace your journey, and remember that a healthy, mindful approach helps you enjoy all the benefits your new environment has to offer.