The TEFL Teacher’s Guide to Staying Healthy While Abroad

Teaching English abroad is an exciting, life-changing experience. However, it can also present a number of challenges—particularly when it comes to staying healthy in a new environment. The excitement of living in a different country can sometimes cloud the need for self-care, but keeping your physical and mental health in check is essential for a successful teaching experience. As a TEFL teacher, it’s important to maintain a healthy balance to enjoy the adventure of teaching abroad while ensuring that you’re feeling your best.

Here’s a guide to help you stay healthy, both mentally and physically, during your time teaching abroad.

1. Embrace Local Food, but Be Smart About It

One of the best parts of living abroad is the food. From street vendors to local markets, the variety of flavors you can experience is incredible. However, adjusting to new cuisine can come with its own set of challenges.

The Issue: Many TEFL teachers experience digestive issues when they first arrive, either due to unfamiliar ingredients or the risk of foodborne illnesses from street food.

How to Stay Healthy:

• Start Slow: Give your stomach time to adjust to new foods. Start with milder dishes before diving into more exotic options.
• Drink Bottled Water: In many countries, the tap water isn’t safe to drink. Always buy bottled water, or if necessary, use water purification tablets or filters.
• Practice Food Safety: Pay attention to food hygiene. If you’re eating street food, look for vendors with clean, well-maintained stalls.
• Probiotics: Consider taking probiotics to help your digestive system adjust. This can reduce the chances of stomach upset as your body adapts to new bacteria and foods.

2. Get Moving: Exercise Is Key

While it’s tempting to get caught up in the day-to-day hustle of teaching and exploring your new country, staying active is crucial to maintaining both physical and mental health.

The Issue: In many cases, teaching abroad can involve long hours in the classroom or at a desk, with limited time for physical activity. Additionally, unfamiliar surroundings might make finding places to exercise a bit daunting.

How to Stay Healthy:

• Join Local Fitness Groups or Classes: Many countries offer group fitness classes like yoga, pilates, or even Zumba. This not only helps you stay fit but also gives you a chance to meet people and integrate into the local community.
• Walking or Cycling: Walking or cycling around your city is a great way to stay active while also exploring your new surroundings. In some places, biking is the main mode of transportation, and it’s an easy, low-impact way to get exercise.
• Home Workouts: If you’re not able to go to a gym, home workouts are a great option. There are tons of apps and online resources like Darebee to help guide your fitness routine, from yoga to bodyweight exercises.
• Weekend Adventures: If you’re in a location known for natural beauty, make time on the weekends for hiking, swimming, or sightseeing by foot. Being active while experiencing the environment can keep you energized.

3. Keep Your Mental Health in Check

Adjusting to life in a foreign country isn’t always smooth sailing. There are language barriers, cultural differences, and sometimes feelings of loneliness or homesickness. Mental health is just as important as physical health when it comes to living abroad.

The Issue: Teaching abroad often means adapting to a new culture, which can cause anxiety, stress, or isolation. The feeling of being away from home can take a toll on your emotional well-being.

How to Stay Healthy:

• Stay Connected to Loved Ones: Make use of technology to keep in touch with friends and family. Regular video calls can help combat feelings of homesickness. Countries like Spain and Costa Rica even offer time off for major holidays if you choose to travel back home!
• Find a Support System: Join local expat groups or connect with fellow teachers. Having a community of like-minded individuals can help reduce feelings of isolation.
• Establish a Routine: Establishing a daily routine can provide structure and stability, especially when you’re adjusting to a new culture. This can help reduce anxiety and give you a sense of control over your environment.
• Mindfulness and Meditation: Many teachers find that practicing mindfulness or meditation helps them cope with stress. Apps like Headspace or Calm offer guided sessions that can be done anywhere.

4. Get Enough Sleep

Teaching can be demanding. Long hours in the classroom, lesson planning, and adjusting to life abroad can leave you feeling drained. Getting enough sleep is vital to staying healthy and performing well at work.

The Issue: A disrupted sleep schedule is a common challenge for TEFL teachers, especially when adjusting to different time zones or a new culture.

How to Stay Healthy:

• Prioritize Sleep: Make sure you’re getting at least 7-9 hours of sleep per night. Consistency is key, so try to go to bed and wake up at the same time each day.
• Create a Sleep-Friendly Environment: In many places, noise and light can disrupt your sleep. Consider earplugs, sleep masks, or white noise machines to create a peaceful sleeping environment.
• Limit Stimulants: Avoid caffeine and heavy meals right before bed. Alcohol can also interfere with the quality of your sleep, so be mindful of your consumption.

5. Stay Hydrated

It’s easy to overlook hydration when you’re busy teaching, traveling, or exploring. However, dehydration can lead to fatigue, headaches, and other health issues that can affect your day-to-day life.

The Issue: In some countries, the climate can be much hotter and more humid than what you’re used to. You might sweat more or forget to drink water throughout the day.

How to Stay Healthy:

• Carry a Water Bottle: Keep a reusable water bottle with you throughout the day to remind yourself to stay hydrated.
• Electrolytes: In hot climates, sweat can cause you to lose important electrolytes. Consider adding electrolyte tablets or sports drinks to your hydration routine when needed.
• Eat Hydrating Foods: Fruits and vegetables like watermelon, cucumbers, and oranges are hydrating and can supplement your water intake.

6. Get Regular Check-ups and Health Insurance

Before you leave for your teaching adventure, it’s important to make sure that you have proper health insurance coverage. Many countries require teachers to have some form of medical insurance, and even if they don’t, you should have it for peace of mind.

The Issue: Health services and insurance systems can vary greatly depending on where you are teaching.

How to Stay Healthy:

• Check Your Coverage: Make sure you have international health insurance that covers medical emergencies, doctor’s visits, and prescription medication.
• Routine Check-ups: Once you arrive in your new country, find a local doctor or clinic. It’s a good idea to get a check-up and familiarize yourself with the local healthcare system just in case you need it.
• Know Emergency Numbers: Familiarize yourself with emergency numbers (such as ambulance, fire, or police) in your new country.

7. Stay Safe from Common Illnesses

Finally, it’s important to be aware of common illnesses or health risks in the country you’re teaching in. Some countries have different risks related to diseases like malaria, typhoid, or the flu.

The Issue: In certain areas, you may be at risk for illnesses that are uncommon in your home country.

How to Stay Healthy:

• Vaccinations: Before you leave, make sure you’re up-to-date on required vaccinations. Consult with a travel doctor to see if there are any additional vaccines you might need.
• Preventative Measures: In tropical regions, you may need to take precautions against mosquitoes. Bring insect repellent, wear long sleeves, or sleep under a mosquito net if necessary.
• Stay Informed: Keep up to date with any potential health advisories or risks in your host country. Stay informed about common illnesses and the best ways to prevent them.

Prioritize Your Health for a Fulfilling Experience

Living and teaching abroad is a life-changing experience, but it’s essential to prioritize your physical and mental health to make the most of your time abroad. By staying active, eating well, getting enough sleep, and keeping an eye on your emotional well-being, you can enjoy a rewarding and healthy experience. When you take care of yourself, you’ll be able to bring your best self to the classroom and truly embrace everything that teaching abroad has to offer.

Remember, health is wealth—don’t let the adventure of living abroad make you forget to invest in your well-being. Stay healthy, stay happy, and make the most of your time as a TEFL teacher abroad!

The post The TEFL Teacher’s Guide to Staying Healthy While Abroad appeared first on myTEFL.