Tips for Mental and Physical Health while Studying Abroad

Introduction 

Being able to study abroad is a great experience as it sets you free in so many ways while you discover new cultures, diverse experiences, and different academic practices. But between all of the excitement of finding a new country and interacting with other cultures, remember to take care of your body and mind. Mental and physical health can be forgotten when you are racing around students to adapt. Staying healthy while studying abroad isn't only about avoiding illness; it's also about creating balance and making sure that you maintain wellness physically and mentally. 

There's a host of challenges you'll have to contend with as a student — managing a balanced diet, dealing with homesickness and adjusting to a new sleep routine, to name a few. Here's a complete guide to keeping fit (in body and mind) while studying abroad to help make sure your time abroad is not only enriching but also healthy. From spending a semester abroad to an entire academic year, your wellness while studying abroad can set the stage for a successful and happy experience.

Prioritize Nutritious Choices to Stay Healthy Abroad

The best thing that you can do to remain fit and fine while you study abroad is to follow a balanced diet. Exploring new cuisines can be thrilling, but it's important to make wise food choices to stay healthy.

• Buy Local Produce: Local farmers' markets are an excellent source of fresh fruits, vegetables, and whole grains. Stock up on these essentials to keep your meals healthy.
• Moderation is Key: While it is part of the experience to indulge in local delicacies, use them in moderation. Consider healthier cooking techniques, such as grilling or steaming, rather than frying.
• Include Balanced Meals: Lean proteins, vegetables, and whole grains can help keep your energy up and give you the nutrients your body needs
• Stay Hydrated Regularly: When you are exploring new places, it is easy to forget to drink enough water. Bring a reusable water bottle and try to drink water all day. The importance of proper hydration for health and energy

Maintaining your diet and ensuring that you are receiving the proper nutrients for your body will significantly influence your health and energy levels while taking part in your study-abroad experience.

Join our community for exclusive updates on study abroad.

Stay Active and Engage in Regular Exercise

One of the best ways to maintain physical health while abroad is by staying active. There are plenty of opportunities to incorporate physical activity into your day-to-day life, especially when you're in a new environment.

• Explore on Foot: Walking around your new city or neighbourhood is a great way to explore while staying active. Consider walking instead of taking public transportation when possible.
• Outdoor Adventures: If you're studying in a destination with natural beauty, consider outdoor activities such as hiking, cycling, or even beach sports.
• Join Local Fitness Classes: Many places offer fitness classes for locals and visitors alike. Whether it's yoga, dance, or martial arts, joining a local class can be a fun and social way to stay fit.
• Pack Light Exercise Gear: If you're limited by time or space, bring along resistance bands or a yoga mat. These lightweight tools can help you stay active with quick workouts.

Integrating regular exercise into your routine helps with physical health and improves mental well-being by reducing stress and boosting mood.

Get Enough Rest to Recharge Your Body and Mind

Adjusting to a new time zone can disrupt your sleep patterns. Adequate rest is essential for both mental and physical recovery, and getting enough sleep can leave you feeling energized, relaxed, and more focused.

• Create a Calming Bedtime Routine: Establishing a nightly routine can signal to your body that it's time to wind down. Consider activities like reading, stretching, or meditation before bed.
• Use Sleep Aids: If you're struggling to adjust to a new sleep schedule, consider using sleep aids like blackout curtains, earplugs, or a white noise machine to block out distractions.
• Manage Jet Lag: If you've just arrived in a new country, jet lag can affect your energy levels and sleep schedule. Gradually adjust your sleep habits before travelling, stay hydrated during the flight, and spend time outside once you arrive.

Getting enough sleep will help you feel energized, improve concentration, and keep you mentally and physically alert throughout the day.

Protect Your Skin with Sun Safety

If your study abroad destination is sunny, it's essential to protect your skin from harmful UV rays. Long-term exposure to the sun can cause skin damage and increase the risk of skin cancer.

• Apply Sunscreen: Choose a broad-spectrum sunscreen with a high SPF to protect your skin from both UVA and UVB rays. Reapply every two hours, especially if you're sweating or swimming.
• Wear Protective Clothing: A wide-brimmed hat, sunglasses, and lightweight clothing can provide additional sun protection.
• Avoid Peak Sun Hours: The sun's rays are strongest between 10 a.m. and 4 p.m., So Try to stay in the shade or indoors during these hours to avoid excessive sun exposure.

Taking these precautions will ensure your skin stays safe, and you'll be able to enjoy the outdoors without worrying about sunburns or long-term skin damage.

Prioritize Mental Health While Studying Abroad

While adjusting to a new environment, it's essential to focus on your mental well-being. Being away from home can sometimes feel overwhelming, and studying abroad may come with moments of isolation, culture shock, or homesickness. But there are several ways you can take care of your mental health during this experience.

• Establish a Routine: A stable daily routine can create a sense of structure and help you feel grounded in an unfamiliar environment. Make time for studying, self-care, and relaxation.
• Stay Connected: Regular communication with friends and family back home can offer emotional support and combat feelings of homesickness. Video calls, messaging, and social media are great tools to stay in touch.
• Embrace Mindfulness: Incorporating mindfulness practices such as meditation, deep breathing exercises, or yoga can reduce stress and help you stay present in the moment.
• Seek Local Experiences: Immersing yourself in the culture and participating in local events can help you feel more connected to your new environment and make you feel like you truly belong.

Remember, prioritizing mental health is just as important as looking after your physical well-being. Taking time for yourself will make your study abroad experience more enjoyable and rewarding.

How to Avoid Travel-Related Illnesses

Exploring new destinations exposes you to different climates, food, and environmental factors. To stay healthy while studying abroad, consider these tips:

• Research Health Precautions: Before arriving at your destination, research any recommended vaccinations or health advisories.
• Travel Health Kit: Pack a small first aid kit with essential items such as pain relievers, antiseptic wipes, and bandages.
• Stay Safe with Water: In some regions, the water quality may not be suitable for drinking. Opt for bottled water and avoid ice or uncooked foods that may have been contaminated.

By taking these precautions, you'll reduce your risk of falling ill while abroad.

Conclusion

Maintaining good physical and mental health while studying abroad is essential if you want to get the most out of your experience. However, if you make sure to fuel with good nutrition, stay active, manage your stress, and stay connected with loved ones, then you can make sure your health and well-being get carried along with you on the ride. No matter if you are abroad for a semester or an entire academic year, these health tips for students abroad will help you stay energized, focused, and ready to take on all of the beautiful experiences studying abroad will throw at you in your new country! If you prioritize your study abroad wellness, then you should have a completely fulfilling, successful adventure!

For additional help, check out our study abroad consultancy services and the many options available to students who want to study in the USA, study in the UK, study in Canada, study in Australia, study in Ireland and many other countries.

Frequently Asked Questions

Q1: How can I cope with jet lag during my study abroad trip?

Gradually change your sleep hours in the days leading up to your departure; remain hydrated on the plane; spend hours outside when you arrive.

Q2. What are some easy ways to stay active while travelling?

Walk, bike or do outdoor activities like hiking, swimming, or yoga. Most destinations will also offer some local fitness classes you can join.

Q3. How can I maintain a balanced diet abroad?

Eat at local markets, where you can always find fresh produce; if you're dining in a restaurant, order grilled or steamed food, avoid fried food, drink water throughout the day and avoid chocolate and candy.

Q4. What should I do if I feel homesick during my study abroad?

You have to communicate with your family members, get involved with things that you like doing, and also try to experience the life of local communities.