International Healthcare Tips For Travelers And Expats
Whether you’re moving abroad for a fresh start or traveling to explore new horizons, international healthcare should always be a top priority. While visiting or living in a foreign country offers incredible opportunities, it can also present unique health challenges that you’ll want to be prepared for.
From navigating unfamiliar healthcare systems to managing pre-existing conditions in a new environment, there are many factors to consider when it comes to staying healthy abroad. If not managed well, an illness or injury can quickly turn an exciting adventure into a stressful ordeal. However, with the right knowledge and preparation, you can minimize risks and ensure you stay healthy, allowing you to fully embrace every moment of your journey.
This helpful guide provides essential tips and resources to keep you feeling your best—no matter where your travels take you. From understanding how to access medical care abroad to maintaining your overall wellness, here’s everything you need to know to stay fit and healthy during your adventures.
Ensure You Have Access to Healthcare
As a foreigner living or traveling overseas, your health should be your top priority to ensure you can fully enjoy your experiences. Whether you’re an expat or a traveller, it’s important to familiarize yourself with your destination’s healthcare system, secure adequate health coverage, and know where to go in an emergency.
Whether you’re living abroad long-term or visiting for a short stay, having this knowledge in advance will help you make quick, informed decisions if a health concern arises. This preparation ensures you can handle any situation confidently and continue to enjoy your travels or new life abroad with peace of mind.
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International healthcare can vary significantly depending on where you are, particularly regarding the quality of care, availability of services, and the cost of treatments. Some countries offer universal healthcare, which provides access to basic medical services for all residents, regardless of nationality.
However, even in these countries, you may still face challenges such as long wait times, limited coverage for certain treatments, or language barriers. In these situations, private health insurance can be crucial to accessing high-quality care when needed.
In other destinations, healthcare may be more privatized, and you might need a private plan to ensure access to the care you require. In any case, understanding the healthcare landscape is essential so you can secure the right coverage and be prepared to handle any medical needs that arise.
Pro Tip: Research the local healthcare infrastructure well ahead of time – ideally at least two to three months before moving or traveling abroad. This allows you enough time to thoroughly compare different insurance options, understand what’s covered, and make any necessary arrangements for your health needs before you arrive.
Take Extra Measures if You Have Chronic Health Conditions
For expats or travellers with chronic medical conditions – such as diabetes, heart disease, or asthma – planning how to manage their health abroad should be a key part of their preparations. Whether you’re relocating or traveling temporarily, it’s essential to understand the healthcare differences you may face in your destination.
Read More: Pre-Existing Conditions in International Health Plans
In some countries, access to specialized care or medications may be more limited or expensive than in your home country. Therefore, it is important to ensure you have a healthcare plan that covers medications, treatments, and specialist care you may need while overseas.
Pro Tip: Work closely with your healthcare provider to ensure you have a comprehensive treatment plan before moving. Also, make sure your coverage includes access to necessary specialists and medications
Get the Right Vaccinations Before You Go
Different regions of the world can pose unique health risks, and certain vaccinations or preventive care are often essential when relocating or traveling to these areas.
For instance, countries in tropical areas or developing regions may expose travellers to diseases like malaria, yellow fever, or typhoid, all of which require specific vaccines or medications to prevent infection.
Whether you’re traveling abroad temporarily or relocating long-term, it’s crucial to ensure you’re up-to-date with all routine vaccinations and are aware of any additional vaccines required or recommended for your destination.
The World Health Organization (WHO) and the Centers for Disease Control and Prevention (CDC) provide helpful resources on vaccine and health requirements by country so that you can plan preventative care based on your destination. It’s a good idea to check these sites a few months before traveling to allow time for vaccines that require multiple doses.
Read More: Immunizations to Get Before Traveling Overseas
For example, foreigners traveling to rural areas across Asia, Africa, and Central and South America, where the risk of rabies exposure is high, are advised to get three doses of the rabies vaccine over three to four weeks.
Additionally, many African countries require proof of yellow fever vaccination, which must be administered at least 10 days before travel. Similarly, travellers to parts of Asia, Africa, and Latin America are often advised to get the Hepatitis A vaccine, which requires two doses spaced six months apart. For longer stays or higher-risk activities, the Hepatitis B vaccine, which is administered in three doses over six months, is also recommended to ensure full immunity.
Pro Tip: Consult a travel health specialist well before your departure to get the necessary vaccinations and preventive advice for your specific travel or relocation plans. Regular screenings can also help detect potential health issues early, keeping you safer during your time abroad.
Maintain a Good Fitness Routine
Exercise is essential for a healthy lifestyle, and staying active abroad is a fun way to maintain your fitness. Whether you’re moving abroad or planning a vacation, there are plenty of ways to incorporate exercise into your daily routine.
From exploring new cities on foot or by bike to joining sports or fitness classes, staying active is a fun way to boost your well-being. It also allows you to immerse yourself in local culture and try new experiences.
For example, you could ride a bicycle in Denmark, surf in New Zealand, take Muay Thai classes in Thailand, or kayak in Norway. Whatever you do, these activities will keep you fit while offering an authentic taste of local life.
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If you’re traveling for work and staying in a hotel that has a gym or pool, it’ll be easy to take an hour or two to work out in the gym or swim a few laps. These are easy, convenient ways to maintain your exercise routine without leaving the hotel. They’re also great ways to start your day or relax after a long day out.
Many hotels even offer locally inspired fitness classes, which can add a fun, cultural twist to your workout routine. Plus, it’s a wonderful opportunity to meet and connect with other out-of-towners while staying active.
Read More: How to Stay Healthy While Traveling
Walking tours are another great way to get exercise while exploring a new city. Wandering the streets can be an excellent workout, so why not make walking your main mode of transportation for both fitness and a more authentic travel experience?
If you want to take it up a notch, why not go for a run? Running is an excellent way to experience the city while boosting your fitness. Many cities offer beautiful parks or coastal paths, making the experience even more enjoyable.
Using apps like MyFitnessPal for meal tracking, Nike Training Club for diverse workouts, and 7 Minute Workout for quick, equipment-free sessions can help you stay on track. They offer everything from customized workout plans to guided routines, making it easy to maintain your fitness routine while abroad.
Pro Tip: If you’re used to working with a personal trainer, there are plenty of fitness apps that can guide you through workouts while you’re abroad. Apps like Freeletics for bodyweight training, Aaptiv for audio-based workouts, Trainerize for remote personal coaching, and Sworkit for customizable routines can provide the same experience without the hassle of finding a trainer in an unfamiliar city.
Fuel Your Body with Nutritious Food
Good nutrition is a key component of good health in any part of the world. However, it’s especially important to maintain a nutritious diet while abroad to ensure you can fully enjoy your adventures. While you’re likely already following many healthy habits, being more mindful of your diet in new environments can be useful.
While you can – and should – enjoy local delicacies and breakfast buffets, approaching these with a little caution will go a long way to keeping you in the pink of health. For example, you might choose to enjoy just one local treat each day and prioritize eggs and fruits at breakfast over sugary pastries and cereals.
In general, try to focus on eating fiber and protein-rich foods over fats and carbohydrates, and pay attention to portion sizes. Don’t forget to get your five a day by sampling local, seasonal fruits and vegetables to fuel your body with essential nutrients and ensure it gets the energy it needs.
Watching what you drink is also important. You’ll want to stay hydrated, especially in hot climates, so aim to drink about 10 cups (80 ounces) of water per day. While coffee, tea, and alcohol are often tempting, they can be dehydrating, so be sure to consume them in moderation.
Don’t Overlook Your Mental Health
Whether you’re living abroad long-term or just traveling, caring for your mental health overseas is just as important as your physical well-being.
Adjusting to a new country or culture can be emotionally and mentally challenging. Culture shock, isolation, language barriers, and homesickness are among the most common expat problems that can lead to anxiety or depression if not addressed.
The stress of adapting to a new environment can take a toll, especially when you’re far from home and your usual support system. Taking time to socialize and connect with others can help prevent feelings of loneliness and foster a sense of belonging. Whether you’re abroad for a few weeks or years, seize the opportunity to make friends while living abroad.
Healthy habits, such as eating well, exercising regularly, and staying hydrated, also contribute to both your physical and mental well-being.
Sleep is more important for your mental health than you may think, and following simple sleep hygiene tips can significantly improve your well-being.
For example, if you experience jet lag after arriving in a new time zone, try to sleep when it’s dark, regardless of when you arrive. Exposing yourself to natural light during the day can help reset your body clock and help you adjust. A little exercise can also help you adapt to the new time zone and ease stress.
Pro Tip: Take care of your mental health by staying connected with family and friends back home and seeking out local expat communities for support and a sense of belonging. Our article on How to Overcome Culture Shock offers more great tips.
Be Proactive About Breaking Down Language Barriers
Health issues are difficult enough to manage, but language barriers can make them even more challenging. Miscommunication with healthcare providers in a foreign language can lead to incorrect diagnoses, delays in treatment, and unnecessary complications.
Moreover, coping with medical emergencies in a foreign language can make it even harder to get timely care. Foreigners must find ways to communicate their health needs clearly, even in a language they may not fully understand.
Apps like Google Translate, iTranslate, and TripLingo can help you quickly translate symptoms, medical instructions, or emergency phrases. For more specific needs, MediBabble and SayHi offer specialized medical translations to help you communicate effectively with healthcare providers and ensure you receive the care you need while abroad.
Read More: The Best Apps for Living Abroad
These apps can be especially useful in emergencies or when navigating healthcare services abroad. They help you communicate effectively and ensure you receive the care you need.
Pro Tip: Learn key health-related phrases in the local language before you go abroad, and download a translation app on your phone, ready to use when you need it.
Give Yourself Time to Adapt
Adapting to a new environment abroad can take time, especially when it comes to climate, altitude, or pollution levels. Tropical climates may increase the risk of heat-related illnesses or vector-borne diseases, while colder climates can aggravate respiratory conditions.
Adjusting to local diets and food habits can also impact your nutrition and overall health. Moreover, the stress of settling into a new culture and routine can sometimes manifest physically, so taking care of your mental well-being is essential.
Be patient with yourself during this adjustment period. Stay hydrated in hot climates, dress warmly in colder ones, and pay attention to any changes in your body. It’s normal to experience some discomfort as you adjust.
Pace yourself by gradually adopting new habits and give yourself time to settle in. If you experience persistent health issues or emotional stress, seek medical advice to ensure you’re taking the right steps to stay healthy.
Taking small, mindful steps toward adjusting to your new surroundings will help you maintain balance and avoid overwhelm during this transition.
Read More: How to Stay Healthy While Living Abroad
Ensure Your Insurance Covers Medical Emergencies and Evacuations
Whether you’re traveling or living abroad, access to quality medical care can be limited, especially in remote or developing regions. In the event of a serious medical emergency, being evacuated to a higher-standard facility could be lifesaving, particularly in rural or underserved areas. That’s why it’s vital to have health insurance that includes coverage for medical evacuations.
Most travel health plans include emergency evacuation coverage, which can be invaluable if local facilities aren’t equipped to provide the care you need. Be sure to check your policy to ensure that emergency evacuations, including airlifts to advanced medical centers, are covered.
If you’re moving abroad, consider opting for a global medical plan with comprehensive coverage. Medical costs can vary dramatically between countries, and having a robust policy will protect you from unexpected out-of-pocket expenses and hefty medical bills.
Pro Tip: Always have emergency contact numbers on hand, including the local equivalent of 911 and the nearest embassy or consulate, which can help coordinate an evacuation if needed. It’s also wise to carry a summary of your medical history, including any allergies, chronic conditions, and medications you take. This will help healthcare providers deliver the best care in an emergency.
Don’t Forget About Dental Care
Many people focus on their general health when living or traveling abroad, often leaving dental care as an afterthought. However, the quality and accessibility of routine and emergency dental services can vary greatly depending on where you are. That’s why it’s important to have a plan for dental care before you need it.
While some countries offer excellent dental care, others may require you to travel elsewhere for specialized treatments. For instance, Thailand, Mexico, India, Costa Rica, and Hungary are known for their high-quality and affordable dental services, with many expats traveling to these countries for procedures like teeth whitening, implants, and cosmetic dentistry.
Read More: How to Deal with a Dental Emergency Overseas
It’s a good idea to undergo a dental exam and address any immediate concerns before heading to a country with limited access to dental care.
It’s also wise to check if dental services are included in your health insurance policy or if you need to buy separate coverage for routine check-ups, emergencies, and specialized treatments like orthodontics or dental surgery. Having the right coverage ensures you won’t be caught off guard if you need dental care abroad.
Pro Tip: Schedule routine check-ups when possible, and research reputable local dentists before you need care. Being proactive can help you avoid unexpected dental issues and ensure you have access to trusted professionals if you need treatment.
Remember – Your Health is Your Wealth
Living or traveling abroad can be a rewarding and life-changing experience, but it requires careful planning to maintain your health and well-being.
Whether you’re exploring new cultures, building a new life, or working abroad, maintaining your health is key to making the most of your journey.
Access to quality healthcare can vary widely across countries, and managing pre-existing conditions, staying fit, and protecting your mental well-being are all essential to thriving in a new environment.
By understanding potential health risks and ensuring you have the right coverage, you can enjoy your time abroad with peace of mind, knowing that your health is protected every step of the way.
Ready to secure your health while living or traveling abroad?
Contact International Citizens Group today to find the right international health insurance or travel medical insurance plan tailored to your needs. Your health is your most valuable asset, so let’s ensure it’s well taken care of wherever life takes you!
Find the Best International Insurance
- Compare multiple quotes and coverage options
- Work with an insurance expert at no additional cost
- Find the best plan for your needs and budget