A Guide for Expats

The very thought of living a new vibrant and exciting country fills most people with ideas of new foods, outdoor living and a whole array of ways to boost their healthy living. However, it also means adjusting to a new environment, climate, and healthcare system. For some people it may also mean that they don’t get the same sort of nutrients they are looking for that helps their immune system. Questions like ‘what fruits provide which vitamins?’, ‘which vegetables are available?’, ‘how do I cook them?’ and so on all lead to the possibility of not getting the same diet you are used to.

But maintaining your immunity is not only about diet but also about a balanced lifestyle—especially in unfamiliar territories. Here’s our guide to keeping your immune system resilient and adapting these practices into your expat life.

Nutrition: The Foundation of Immunity

Nutrition is crucial for immune health, particularly as an expat adjusting to different food options. A balanced diet rich in specific nutrients can help strengthen immunity. Vitamin C is a powerful antioxidant found in foods like oranges, berries, and peppers, helping to boost white blood cell production to combat infections. Vitamin D, often synthesized through sunlight, supports immune cell production and helps reduce inflammatory responses. If you’re in a country with limited sunlight or winter seasons, consider a vitamin D supplement, especially if access to fortified foods is limited. Don’t forget, though, that in certain countries like the UAE, healthcare professionals see a huge spike in people coming to them with issues around vitamin D deficiency. The problem is that it’s too hot to go outside, meaning that despite all the sun, they often have to take Vitamin D supplements.

Besides vitamins, don’t overlook minerals like Zinc and Selenium, which are found in nuts, seeds, poultry, and whole grains. These help develop immune cells and are easy to incorporate into daily meals even while adapting to new cuisine styles.

Regular Exercise in New Surroundings

Staying active is another pillar of immune health. Regular exercise can reduce stress, improve sleep, and stimulate the production of immune cells. In many places, expats can explore local parks, join walking or jogging groups, or find classes to stay fit. Moderate, consistent exercise - like a 30-minute walk or light jogging - keeps the immune system functioning at its best by improving circulation and reducing inflammation.

Consider using community sports centres or apps to find fitness events. Physical activity that aligns with local customs, like cycling in the Netherlands or outdoor yoga in warmer climates, can be both enjoyable and beneficial to your immune health. Trying new pursuits, like Dragon Boat racing in Hong Kong and Singapore, is a great way to fill your time, meet new people and, of course, stay in shape.

Mental Health and Stress Management

Moving abroad brings a mix of emotions, from excitement to potential homesickness and cultural adjustment. However, chronic stress can weaken immunity, increasing susceptibility to illness. Managing stress through mindfulness practices, which are popular in many countries, is effective for immune support. Techniques like meditation, yoga, or deep breathing exercises can be done individually or through group classes. For instance, many cities have yoga studios or wellness centres that expats can join. Don’t forget there are not only apps on your phone, but on most devices, like Garmin and Apple, there are built in programs to help you undertake breathing exercises. Engaging in relaxing activities and finding time for enjoyable social interactions can also significantly help with mental health and, consequently, immune strength…and it doesn’t have to be with alcohol either, which can often lead to a worsening of stress symptoms.

Building Gut Health

The gut is home to most of our immune cells, so nurturing gut health is essential. The diverse gut microbiome helps prevent infection and regulates immune responses. Foods rich in probiotics, such as yogurt and fermented foods like kimchi or kefir, are excellent for maintaining gut balance. Remember though, don’t overdose on these often sugar rich yoghurt drinks, everything in moderation. If these aren’t common in your new location, consider probiotic supplements to maintain gut health. Fiber-rich foods, such as whole grains, beans, and vegetables, are equally important as they “feed” the beneficial bacteria in the gut, enhancing immune defence. Most cultures (excuse the pun) have some sort of gut health food – its all part of the expat experience finding what it is…you may be surprised to find some new amazing foods as part of your journey!

Local markets are a great place to explore fresh, fiber-rich produce, and many countries have their own variations of fermented foods that support gut health. Integrating these into your diet allows you to experience the local food culture while boosting your immunity.

 Sleep: Essential for Recovery and Immunity

Sleep is one of the most restorative actions you can take to help reduce stress and boost your immune system. For expats, adjusting to new time zones and environments can severely disrupt sleep patterns. Technology can help you manage jetlag, with devices like top end Garmin watches having tools that help you acclimatise to your new time zone. Prioritizing good sleep hygiene - maintaining a consistent sleep schedule, minimizing screen time before bed, and creating a dark, quiet sleep environment - can help yo u adjust and get adequate rest. Local pharmacies often carry herbal teas or supplements, like melatonin, to aid sleep. Deep sleep encourages the production of proteins called cytokines, which fight infection and inflammation, making quality rest essential for immune health.

Hygienic Practices in Different Settings

Hygiene standards and practices may vary globally, so adopting effective personal hygiene habits is essential. Regular hand washing, particularly before eating, is a simple yet powerful defense against infections. Hand sanitizers with alcohol gel are handy, especially when exploring new areas or traveling. When purchasing produce from markets, thoroughly washing fruits and vegetables and cooking meats to safe temperatures can further reduce exposure to foreign bacteria. Its often a good idea to scrub these vegetables to remove pesticides that may be used in countries with a more liberal attitude to the use of chemicals.

And finally…

Embrace The Local Culture and Stay Healthy

As an expat, taking care of your immune system is about embracing both the familiarity of immune-boosting habits and the novelty of local practices. By focusing on balanced nutrition, regular exercise, mental well-being, and proper sleep, you can adapt to new environments while keeping your immune defenses strong. Its also a key element to helping keep you from having to use medical facilities whilst abroad. Remember though, there is often a settling in period for your body in many countries, where it gets used to new harmless bacteria. You should always call your insurance company and their telemedicine representatives if you are feeling unwell. In hot climates, fluid loss can happen rapidly and make small children and the elderly very ill very quickly.

Taking simple steps towards building a healthy lifestyle not only improves immunity but also enhances the overall expat experience. Enjoying the local culture, staying active, and trying new foods can make these health practices feel less like a task and more like a journey, supporting both a healthy immune system and a rewarding life abroad.