A Guide for Expats

Health trends are probably one of the fastest evolving sectors for expats to keep an eye on, from apps, to new ways to exercise, to diets that are the ‘best’ thing for you since sliced bread! It can be a confusing and bewildering mix of things for anyone, let alone expats. 

With constantly evolving health trends which reflect new research, lifestyle changes, and technological advancements, expats are continously bombarded with new wellness practices to add to their new environments. We decided to take a look at five major health trends gaining traction in 2024 that can be particularly relevant for those living abroad. Remember, some of these are also looked after by your health insurer and if you are in any way confused by the sorts of things, these insurance companies are offering, call your Insurance broker and see if they can help you.

1. Exercise Snacking

Short bursts of exercise, known as “exercise snacking,” are perfect for busy schedules and fit well into the lives of expats balancing new routines. This trend involves engaging in brief, high-intensity activities throughout the day, like doing squats while waiting for the kettle to boil or taking a brisk walk during breaks. Exercise snacking has proven effective in managing weight, improving cardiovascular health, and promoting overall fitness. For expats, it’s a flexible way to stay active without needing extensive gym access or lengthy workout sessions.

2. Thermal Stress Practices

Saunas and cold therapy are gaining popularity for their health benefits, including improved circulation, stress reduction, and enhanced recovery. For expats in colder climates, thermal practices like saunas offer a way to warm up while boosting cardiovascular and mental health. In warmer regions, cold therapy (such as ice baths) provides a similar benefit by reducing inflammation and promoting muscle recovery. Both practices can improve longevity and resilience, making them excellent additions to an expat’s wellness routine.

3. Gut Health and Next-Gen Probiotics

Gut health remains at the forefront of wellness trends, with new probiotic strains and research supporting the gut-brain connection. Probiotics are now formulated to target specific issues, from mental clarity to immune support. Expats often face dietary shifts, which can affect digestion. By incorporating high-quality probiotics and gut-friendly foods into their diet, they can support both physical and mental health. Many supermarkets and health stores around the world now offer probiotic supplements and fermented foods like kefir and kimchi, making this trend accessible globally.

 4. Longevity and Lifespan Fitness

Longevity-focused fitness programs are tailored to increase lifespan and healthspan, focusing on low-impact but effective workouts like Pilates and resistance training. These exercises build strength, flexibility, and endurance without high strain, making them ideal for maintaining long-term health. Expats, especially those who might face limited access to familiar fitness facilities, can benefit from the simplicity of bodyweight exercises and Pilates routines, which require minimal equipment and can be done at home.

 5. Personalized Health Monitoring with Wearables

Wearable technology continues to evolve, offering detailed insights into metrics like sleep patterns, stress levels, and heart rate variability. For expats adjusting to new time zones and work-life balances, wearables provide helpful insights for managing their wellness on the go. Devices like the Oura Ring and smartwatches are now widely available and can help track vital health data, providing personalized recommendations for lifestyle adjustments. With these insights, expats can tailor their wellness practices to fit their new surroundings more effectively.

Incorporating these health trends into daily life can help expats maintain and enhance their well-being as they navigate new environments. From quick workouts to temperature-based therapies, focusing on gut health, and utilizing technology, these trends provide practical, adaptable ways for expats to stay healthy, grounded, and energized. Embracing these wellness strategies offers both physical and mental benefits, helping expats thrive wherever they are in the world.