10 Wellness Tips for Expats and Remote Workers

Working as an expatriate or in remote locations brings unique challenges: cultural adjustment, limited healthcare access, isolation from support networks, and often, demanding work conditions. Yet with the right approach, you can not only maintain but actually improve your overall wellness.

1. Prioritize Preventive Healthcare

In remote or resource-limited settings, prevention truly is better than cure. Make preventive care a non-negotiable priority:

Before Arrival:

• Complete all recommended vaccinations (Yellow Fever, Typhoid, Hepatitis A/B, Meningitis, Rabies if relevant)
• Get a comprehensive health check-up including dental and vision
• Stock up on prescription medications (90-day supply minimum)
• Ensure you have comprehensive travel health insurance
• Visit a travel medicine clinic for location-specific advice

While There:

• Take malaria prophylaxis as prescribed (if in endemic areas)
• Annual health screening even if you feel fine
• Don't skip routine medications or treatments
• Address small health issues before they become big problems

2. Master Food and Water Safety

Foodborne and waterborne illnesses are among the most common health problems for expats. Be vigilant:

Water Safety:

• Drink only bottled, boiled, or filtered water
• Use bottled water for brushing teeth
• Be cautious of ice in drinks
• Install a quality water filter in your accommodation
• Carry a portable water purification system for travel

Food Safety Rules:

• "Boil it, cook it, peel it, or forget it"
• Avoid raw vegetables unless you can peel them yourself
• Be cautious with street food (though many expats safely enjoy it after acclimatization)
• Ensure meat is thoroughly cooked
• Be wary of buffets that have been sitting out
• Know which local restaurants have good hygiene practices

3. Establish an Exercise Routine

Physical fitness often suffers in the chaos of relocation and demanding work schedules. Yet exercise is your best defense against stress, illness, and mental health challenges.

Practical Strategies:

• Schedule it: Block exercise time in your calendar like any important meeting
• Morning workouts: Beat the heat and ensure it gets done before work demands pile up
• Home workout equipment: Invest in basics (resistance bands, yoga mat, dumbbells)
• Find local gyms or sports clubs: Great for fitness and social connections
• Outdoor activities: Hiking, running, cycling (while being sun and security conscious)
• Online fitness programs: When local options are limited

4. Protect Your Mental Health

Mental health challenges are common among expats: isolation, culture shock, work stress, separation from loved ones. Don't ignore warning signs.

Daily Mental Health Practices:

• Maintain regular sleep schedule (7-9 hours)
• Practice mindfulness or meditation (apps like Headspace or Calm)
• Journal to process experiences and emotions
• Stay connected with home (but not so much it prevents local integration)
• Limit alcohol consumption (often a coping mechanism that backfires)
• Set boundaries between work and personal time

When to Seek Help:

Don't wait for a crisis. Seek professional support if you experience:

• Persistent sadness or anxiety
• Sleep disturbances lasting more than two weeks
• Social withdrawal or isolation
• Increased alcohol or substance use
• Difficulty concentrating or making decisions
• Thoughts of self-harm

5. Build Social Connections

Loneliness is a significant health risk—comparable to smoking 15 cigarettes a day according to research. Proactively build your social network:

• Join expat groups and professional organizations
• Attend embassy or international school events
• Take language classes (great for skills and social connections)
• Volunteer with local organizations
• Join sports clubs, running groups, or hobby-based meetups
• Make effort to connect with both expats and local residents
• Host dinners or social gatherings at your home

6. Manage Environmental Health Risks

Your environment directly impacts your health. Take these precautions:

Air Quality:

• Use air purifiers, especially in dusty or polluted areas
• Monitor air quality indexes and adjust outdoor activities accordingly
• Keep windows closed during high pollution periods

Sun Protection:

• Use high-SPF sunscreen daily
• Wear protective clothing and hats
• Seek shade during peak sun hours (10am-4pm)
• Don't underestimate UV exposure at high altitudes

Pest Control:

• Use mosquito nets and repellent
• Keep living spaces clean to discourage pests
• Professional pest control if needed
• Be aware of local disease vectors (mosquitoes, ticks, etc.)

7. Maintain Work-Life Balance

Remote and expat positions often come with blurred boundaries between work and personal time. Protect your time off:

• Set clear working hours and stick to them
• Take all your vacation days—explore your host country or travel home
• Create a dedicated workspace (don't work from bed)
• Schedule regular breaks during the day
• Plan R&R trips outside your location
• Engage in hobbies and interests beyond work
• Learn to say "no" to excessive demands

8. Stay Connected to Healthcare

Know your healthcare options and how to access them before you need them:

• Identify reliable local doctors and facilities
• Keep emergency numbers easily accessible
• Understand your insurance coverage and claims process
• Use telemedicine for non-emergency issues
• Build relationship with a primary care provider
• Keep digital copies of your medical records
• Know evacuation procedures and coverage

9. Practice Cultural Wellness

Your cultural adjustment directly affects your overall wellness:

• Learn about and respect local customs and traditions
• Study the local language (even basics help tremendously)
• Be patient with yourself during cultural adjustment
• Recognize culture shock stages and know they're temporary
• Find things you appreciate about your host country
• Connect with people who've successfully adapted
• Maintain some home country traditions while embracing new ones

10. Plan for Emergencies

Hope for the best, plan for the worst:

• Keep emergency cash in multiple currencies
• Have copies of important documents (passport, insurance, etc.) stored securely
• Know your embassy or consulate contact information
• Have an evacuation plan and "go bag"
• Share your location and plans with trusted contacts
• Stay informed about political and security situations
• Register with your embassy if applicable

Additional Resources