When you move abroad and become an expat, you’ve got a whole new country to explore. You have a world of opportunities at your fingertips and you’re probably excited to embrace them in full force.
Moving to a new country is a complicated process with lots of ins and outs. You will, undoubtedly, have a long list of things to organize, from your Cigna Expatriate Insurance to your visa to your international shipping.
Amidst the chaos of your move, it’s easy to forget about your health. You’re running around trying to make sure your move goes smoothly and your health and wellness get pushed to the wayside.
By the time you land in your home country, you might have been neglecting your health for several weeks. Try not to view this as a failure if you haven’t managed to work out or follow a healthy diet while you’ve been organizing your move. Instead, see it as an exciting opportunity to start working on your health in a brand-new location.
Regaining optimal health will help you live your life to the fullest when you officially become an expat. Here are some top tips to help you stay healthy when you’re living abroad.
Nourish Your Body with Healthy Foods
One of the most important factors when it comes to improving your health and wellbeing is your diet. Finding the perfect balance between fuelling your body and not going overboard with your portions will ensure you stay healthy.
Failing to nourish your body with enough food or with enough of the right types of food can lead to a whole host of problems.
Eating an insufficient number of calories will cause you to become tired and you might lack the energy to explore your new home. If you’re not eating your fruits and veggies, it can lead to nutrient deficiencies that can negatively impact your well-being.
Focus on consuming a healthy, well-balanced diet. Make sure that every meal contains a range of ingredients, including whole grains, lean protein, and healthy fats by following the Healthy Eating Plate guide. Aim for 5-7 portions of fruits and vegetables to optimize your micronutrient intake.
If you are walking around a lot after your move to explore your new area, you’re going to need more calories to make up for this. Don’t fall into the trap of neglecting your diet and skipping meals because you’re busy. This will only lead to you feeling even more tired and drained.
On the other hand, moving to a new country provides you with a whole new cuisine to try. Don’t get carried away trying to eat all of the local specialties every week as this could cause you to overconsume and gain weight.
Stay Hydrated
It’s just as important to nourish your body with water as it is to nourish it with food. Staying hydrated is essential to maintaining a healthy and fully-functioning body, especially if you’re moving to a hot country.
Symptoms of mild dehydration include headaches, dizziness, fatigue, lack of concentration, and short-term memory loss. Severe dehydration can lead to even scarier symptoms, such as fainting, blackouts, and muscle cramps.
Make it a habit to carry a full water bottle with you everywhere you go. Aim to consume at least 1.5-2 liters of water and even more than this if you are exercising a lot.
Don’t Neglect Your Sleep Hygiene
When you’re busy living your life in a brand-new country, it’s easy to forget about your sleep. You might be working extra hours at your new job to impress your manager or maybe you’re experiencing the nightlife in the area and staying out late multiple times a week.
While it’s great to have fun and get out of the house, it can have detrimental effects on your sleep if you’re not careful. Sleep deprivation can lead to difficulty concentrating on work, poor memory, lowered immune function, and irritability.
Getting 6-8 hours of high-quality sleep is vital to your physical and mental health, and staying out late or overworking can make it very difficult to achieve this target.
To help you gain your beauty sleep each night, create a sleep hygiene routine that you can follow each night. Part of your routine might be taking a natural sleep aid or doing some gentle stretching to wind down before bed.
Ditch the Car
You might have transported your car over to your new country or bought a brand-new vehicle after you moved. You might need your car to travel to work or take long road trips on the weekends. But wherever possible, ditch the car and travel by foot or bicycle.
Walking and cycling more each day will enable you to move your body and maintain great cardiovascular fitness. Plus, traveling by foot or bike more will help you to familiarize yourself with your new area.