Living abroad can be one of the most rewarding experiences of your life. New places to explore, different cultures to understand, opportunities to start businesses and the freedom to reinvent yourself. But along with the excitement comes a fair share of challenges, especially when it comes to staying physically, mentally, and socially well. When you are abroad, far away from home, health is everything!

Whether you’re just starting out or have been overseas for years, here are some practical tips to help you stay healthy and make the most of expat life.

1. Prioritise Physical Health

Whether you’re just starting out or have been overseas for years, here are some practical tips to help you stay healthy and make the most of expat life.

• Join a local gym or find a pool you enjoy
• Walk or cycle as part of your daily transport
• Try new activities like yoga, martial arts, or group classes
• Explore outdoor spaces such as parks, beaches, or hiking trails
• Stay hydrated and take care of your body in the local climate
• If you have any minor issues like a cut or sore, keep a close eye on it and seek treatment sooner than later if you require it

Movement doesn’t have to be intense. Just keep your body active.

2. Look After Your Mental Health

Expat life often includes moments of stress, uncertainty, and loneliness. Taking care of your mental health is just as important as staying physically fit.

• Give yourself permission to feel uncomfortable at times. You will have up’s and downs.
• Start a journal or write weekly reflections
• Consider meditation
• Seek support from friends, therapists, or online counselling services if you are feeling down.
• Limit social media or reading the news if it’s making you feel disconnected or anxious
• Avoid drugs and alcohol as a coping mechanism.

Mental wellness is not something to fix later or put off. If things are not as they should, spend some to address the issues and get guidance.

3. Build a Social Life That Feels Good

A healthy social life helps with emotional balance and belonging. But it takes effort, especially when you’re starting from scratch in a new place.

• Join local meetups, language exchanges, or hobby groups
• Say yes to invitations, even if you’re not sure. If you don’t like it you can always leave!
• Make time to connect with people regularly, not just in passing
• Reach out to other expats who understand the experience
• Keep in touch with family and friends back home

The goal isn’t to build a huge network overnight. One or two strong connections, either a group or an individual can make all the difference.

4. Create a Simple, Steady Routine

Routine provides a sense of control in unfamiliar surroundings. You don’t need to schedule every hour, just create a few healthy habits that anchor your day.

• Set regular wake up and sleep times. This is the easiest and most powerful way to set a routine
• Eat balanced meals around the same times each day
• Create small rituals like going for a morning walk everyday or weekly call with a friend
• Attend weekly meetups, or activities like hiking every Wednesday
• Allow downtime in your week to recharge

Routines help you settle in and feel at home, even when everything else is foreign

5. Watch Out for Common Pitfalls

Living abroad can be exciting, but there are a few habits that can slowly wear you down if left unchecked.

• Drinking more than usual due to socialising or alone at home out of boredom
• Skipping meals, eating too much fast food or poor quality foods like 2 minute noodles
• Sleeping irregularly due to noise, stress, or poor routine
• Constantly chasing new places or experiences without resting which leads to burnout
• Pushing through exhaustion without taking proper breaks, common with Digital Nomads and expats building businesses
• Never leaving your room and working on the computer all-day

Awareness is key. You don’t need to avoid everything completely, but check in with yourself regularly.

6. Eat Smart and Healthy

Food is a huge part of the cultural experience, but your body still needs balance. It’s easy to fall into poor eating habits, especially when you’re adjusting.

• Learn to cook a few simple, healthy meals using local ingredients
• Try local dishes, but don’t rely on takeout or street food every day
• Keep regular meal times and avoid skipping meals
• Take vitamins or probiotics if needed. Some cultures, particularly in Asia foreigners may find them lacking Iron or calcium or vitamin B12 if vegetarian. A blood test can confirm if everything is within range.
• Drink clean water and eat from trusted sources. Poor quality food and water is a easy way to get very sick.

7. Know the Local Healthcare System

Knowing what to do in a medical situation gives you peace of mind and saves time when it matters.

• Learn how to access local doctors, clinics, or hospitals
• Check if your insurance is valid locally or get a local health plan. Medical treatment can get very expensive.
• Save emergency numbers and health contacts in your phone.
• Ask for recommendations from locals or expat groups on the best clinics, dentists and hospitals
• Find out what’s available at local pharmacies. Not all medications are available over the world, particularly anti-depressants and painkillers which may require a local prescription or it to be special ordered.
• Schedule regular health check-ups once a year. It is a good way to stay on-top of emerging issues

Being prepared doesn’t mean expecting the worst. It just means being ready.

Final Thoughts

Staying healthy abroad is about balance. No one gets it perfect, but being aware of your habits and taking small steps in the right direction makes a big difference. Focus on moving your body, protecting your mental space, building real connections, and finding routines that work in your new environment.

Take care of yourself, stay open to change, and enjoy the amazing opportunity to learn, grow, and live well in a place far from home.

Do you have any tips living abroad? Share your thoughts in the comments below