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Maintaining Wellness While Living Abroad: A Guide for Expats

Living abroad is an exhilarating adventure that offers a chance to immerse oneself in a new culture, language, and environment. However, amidst the excitement, expats often encounter challenges related to maintaining their health and wellness in an unfamiliar setting. From changes in diet and climate to the impact on their immune system and digestive health, these adjustments can have a significant impact on their overall well-being. In this comprehensive guide, we’ll explore the hurdles expats face and provide valuable insights into staying healthy while living abroad, including the role of supplements like CanXida in supporting immune and digestive health.

The Challenges Expats Face

One of the first hurdles expats encounter when moving to a new country is adapting to changes in diet, climate, and lifestyle. The local cuisine might be drastically different from what they are accustomed to, leading to potential digestive issues as their bodies adjust to new flavors and ingredients. Moreover, the climate variations can impact their immune system, making them more susceptible to illnesses they might not have encountered before. The combined stress of adjusting to a new way of life can also take a toll on mental health, further affecting their overall well-being.

Impact on Immune System and Digestive Health

The immune system is highly sensitive to changes in the environment, and relocating to a new country can expose expats to different pathogens and allergens. This can lead to a period of vulnerability as their immune system works to adapt and defend against new threats. Similarly, changes in diet and water sources can disrupt the balance of gut bacteria, potentially causing digestive discomfort and issues like bloating, diarrhea, or constipation.

General Tips for Staying Healthy Abroad

While the challenges may seem daunting, there are numerous strategies expats can employ to prioritize their health and wellness while living abroad:

Balanced Diet: Gradually introduce local cuisine into your diet to give your digestive system time to adjust. Include a variety of fruits, vegetables, lean proteins, and whole grains to ensure a balanced intake of nutrients. This approach not only helps your body adapt to new flavors but also provides a broader spectrum of essential vitamins and minerals. Additionally, learning about traditional cooking methods and local ingredients can turn the culinary experience into a cultural exploration.

Hydration: Staying hydrated is crucial, especially in warmer climates. Ensure you drink clean and safe water to prevent dehydration and related health issues. Carry a reusable water bottle with you to encourage consistent hydration throughout the day. If you’re in an area where tap water might not be safe, explore alternatives like bottled water from reputable sources or portable water purification systems to maintain your hydration and well-being.

Regular Exercise: Engage in regular physical activity to boost your immune system, improve mood, and maintain a healthy weight. Explore local fitness options or outdoor activities that align with your interests. Joining a local sports club or taking part in recreational activities not only enhances your physical health but also provides an excellent opportunity to connect with the local community and make new friends, contributing to your overall sense of well-being.

Adequate Sleep: Prioritize a consistent sleep schedule to allow your body to recover and recharge. Quality sleep supports both immune and digestive health. Create a sleep-conducive environment by minimizing screen time before bed, keeping your sleeping area dark and quiet, and establishing relaxing bedtime rituals. A study conducted by PLosOne in 2019 supports the claim that the gut’s microbiome is both positively and negatively impacted by quality and quantity of sleep. Adequate rest positively impacts your ability to cope with stress and adapt to the new challenges of expat life.

Stress Management: Practice stress-relief techniques like meditation, yoga, or engaging hobbies. Chronic stress can weaken the immune system and disrupt digestive processes. Embrace local relaxation practices, such as tai chi in China or “forest bathing” in Japan, to not only manage stress but also immerse yourself in the local culture. Prioritizing your mental and emotional well-being is essential for a successful and fulfilling expat experience.

Supplements for Support: In some cases, expats might consider incorporating supplements to support their immune and digestive health, especially in the face of challenges posed by the new environment. Natural supplements like probiotics and enzymes can play a significant role in maintaining gut health, which is often affected by changes in diet and exposure to new microbes.

The Role of Probiotics and Enzymes

Probiotics are beneficial bacteria that reside in the gut and play a crucial role in maintaining digestive health and supporting the immune system. These “good” bacteria aid in breaking down food, absorbing nutrients, and preventing the growth of harmful pathogens.

When transitioning to a new diet, expats might experience imbalances in their gut flora, leading to digestive discomfort. This is where probiotic supplements like CanXida’s Restore Formula RST, can offer support. CanXida’s specialized formulas are designed to promote a healthy balance of gut bacteria, potentially alleviating digestive issues and supporting overall well-being.

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Enzymes, on the other hand, assist in breaking down complex nutrients into smaller, easily absorbable molecules. They play a key role in aiding digestion and optimizing nutrient absorption. Expats adjusting to new cuisines might find that their bodies struggle to digest unfamiliar foods. Incorporating enzyme supplements from CanXida can provide that extra boost to help break down these foods efficiently, reducing the likelihood of discomfort and digestive issues.

For added immune support, supplements like buffered Vitamin C are the perfect addition to any supplement regimen while traveling. Probiotics will protect immunity at the gut level and added buffered vitamin C will provide protection at the cellular level. A 2017 study published in Nutrients found that vitamin C supplementation improved immune function on a cellular level by supporting both the adaptive and innate immune system. 

Addressing Parasitic Concerns

In certain Asian and Central American countries, the risk of encountering parasites is a legitimate concern for expats. These parasites can lead to gastrointestinal distress and other health problems. Alongside maintaining proper hygiene and following local guidelines for food and water safety, integrating good probiotic and enzyme supplements can further fortify the digestive system against potential parasites.


In conclusion, the journey of living abroad is both rewarding and challenging, especially when it comes to maintaining health and wellness. The myriad changes in diet, climate, and lifestyle can impact the immune system and digestive health of expats. However, with careful planning, a balanced approach to diet and exercise, and the potential integration of natural supplements like probiotics and buffered vitamin C, expats can thrive in their new environment while safeguarding their well-being. Remember, prioritizing health is an investment that pays off in the form of a fulfilling and enriching expat experience.

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