How to Take Care of Your Health as a Digital Nomad

When you're in an unfamiliar country, even a small medical emergency can become an overwhelming challenge. That's why being prepared and having healthy habits is crucial.

Digital nomads – professionals who work remotely while exploring the world – face a unique set of challenges. Beyond the enriching experiences and work opportunities this lifestyle provides, taking care of one’s health while abroad is vital for physical and mental well-being.

Many remote employees face uncertainty in the healthcare systems of the countries they visit, language barriers, and unfamiliarity with local medical resources. Recognizing these challenges allows you to effectively address them and ensure comprehensive wellness while enjoying the digital nomad life.

5 strategies to take care of your health as a digital nomad living abroad

According to a recent report by technology firm MBO Partnets, the number of digital nomads in the U.S. has increased from 7.3 million in 2019 to 17.3 million in 2023. If you’re a part of that number, it’s important that you take into account some considerations to take care of your health and be prepared for any emergency.

From taking out a good global health insurance policy to taking care of your physical and mental well-being, the following recommendations will help you to be better protected abroad.

1. Invest in health insurance for expatriates

For digital nomads, venturing to an unfamiliar country not only means conquering new work horizons, but also facing the challenges of healthcare in foreign lands. Before settling in a new destination, purchasing global health insurance designed for expatriates should be a priority.

These insurances offer benefits that go beyond basic medical care, including hospitalization, medication, and comprehensive emergency coverage. Therefore, investing in a good policy can serve as a protective shield that gives you the peace of mind of knowing that you have a support network should you suffer any calamity.

2. Try to eat a healthy diet as a digital nomad

One of the main concerns of digital nomads is to maintain a healthy diet while exploring different places. In this regard, it’s essential to explore nutritious local options and not overindulge in junk food. Prioritize fruits, vegetables, and lean proteins, and avoid excess processed foods.

A study published in the journal Frontiers in Sustainable Food Systems suggested that working remotely may be linked to significant weight gain and health problems resulting from poor diet. This may be due to an abuse in caloric intake and lack of exercise; so digital nomads should take care of their diet.

When in an unfamiliar place, it may be easier to order meals at home every day, regardless of whether these meals are healthy options. However, it’s better to prepare balanced meals at home than to have to go to the doctor for stomach problems. So have fun and explore the local flavors, but try to eat an overall healthy and balanced diet.

3. Prioritize your mental health 

When you’re away from home in a country with language and cultural barriers, emotional well-being becomes a strong foundation for continuing the adventure. This aspect g oes beyond mere stress management and requires incorporating daily self-care practices (such as meditation and mindfulness) to face challenges with greater resilience.  

According to an academic paper from the Hawaii International Conference on System Sciences , loneliness is a common feeling among digital nomads. Something that can be intensified by factors such as personality, life goals, and destiny. So taking the time to socialize and make friends on your trip can also help you take care of your mental health.  

Similarly, defining moments of digital disconnection, even in remote environments, contributes to the preservation of emotional balance. And remember that access to local emergency services that support mental health can be a valuable measure if needed.

4. Incorporates exercise routines in different locations

In the life of the digital nomad, prioritizing physical wellness is an essential component of continuing your journey and maintaining a healthy balance. So, no matter your destination, integrate exercise routines into your daily routine and look for local opportunities (gyms, parks, or running trails) to activate your body and mind.  

Keep in mind that you can also take advantage of geographic diversity to exercise outdoors, such as running on the beach, hiking in the mountains, or participating in activities like yoga in parks. This way, you can stay active while familiarizing yourself with your host destinations.  

Accessing medical services from anywhere is a great benefit for digital nomads who move between countries. To take advantage of telemedicine ,you need to register on secure international platforms, schedule virtual consultations to monitor your health, and learn about emergency services.  

Digital nomads must take care of their health while living abroad

The advantages of teleworking are so many that they seduce millions more people every year. However, beyond the freedom of being able to work from anywhere in the world with an Internet connection, it’s vital to take care of your health in order to prevent possible health emergencies.

So, if this lifestyle appeals to you or if you’re reading this article from thousands of miles away from home, keep in mind the above recommendations and remember to take extra care of your health and well-being!