Expat Wellness Tips

This guide offers practical expat wellness tips for those adjusting to life in Central America. Learn how to prioritize mental and physical health through building support networks, staying active, and embracing the local culture.

The call to experience life in a new country inspires many to move abroad. Whether drawn by work opportunities, a desire for adventure, or the appeal of a slower-paced lifestyle, relocating abroad is an exciting prospect. But thriving in a different country is something else altogether, and to truly thrive, expats need to look after themselves.

For those moving to any of the seven Central American countries, the cultural shifts and lifestyle adjustments can be jolting at first. No matter where you end up, from laid back surf communities In Costa Rica or Nicaragua to colonial or indigenous communities in Guatemala, you might well find yourself feeling lost and overwhelmed. In short, this region, can take some getting used to, even for the most diehard.

The tropical heat, language barriers, and differing societal norms may spark some initial frustrations. Practical hurdles like the residency process, finding housing, and the local bureaucracy can sometimes seem insurmountable.

On a deeper level, the process of adapting to a new culture can bring about profound personal growth and self-discovery. But it can also trigger loneliness, homesickness, anxiety or even bouts of depression in some expats if not managed properly. There are psychological aspects of grief and culture shock to work through as your reality shifts.

That’s why it’s so important for expats to focus on their well-being as they settle. Don’t leave self-care and healthy coping mechanisms as an afterthought. Having robust support systems, self-awareness practices, and positive routines in place from the start will make an incredible difference.

While each expat’s experience will be unique, there are strategies to nurture the mind, body and soul amidst the relocation process. This guide provides actionable tips for keeping your overall wellness in check as you embark on this new life in the tropics.

Life. Is. Good. 🤙🏼🇨🇷 pic.twitter.com/bSdd1vrPn1

— 🤙🏼🇨🇷TattooTimmyFishingTours (@GolfForACure843) May 5, 2023

Expat Wellness Tips for the Mind

1. Embrace the Adjustment

Culture shock is a common experience when moving abroad. Be prepared for moments of confusion, homesickness, or anxiety as you adapt. Give yourself grace during this adjustment period.

2. Build a Support Network

Building a strong support system in your new location is crucial. Look for expat communities or clubs where you can connect with others who understand your experience. In Central America, many communities have popular expat hangouts to meet new people. The welcoming culture provides a good environment for local activities, volunteering, learning Spanish, cooking classes, or salsa lessons.

Online platforms and expat groups are great for meeting people with similar interests. They can help you form support networks and socialize. Whether you’re joining a hiking club or learning how to make the perfect ceviche, the shared experiences of expat life can lead to lasting friendships and emotional well-being. That said, while social media can be a helpful tool for expats, be mindful of excessive, passive scrolling. It’s healthier to foster real-life interactions and spend quality time nurturing those around you. And try to avoid talking about politics in your home country online – trust us, it’s bad for your mental health!

3. Stay Connected Back Home

While making local connections is important, don’t neglect your relationships back home. Homesickness can strike unexpectedly. Combat this by scheduling regular video calls or weekend phone dates to stay close with friends and family.

4. Seek Professional Help

If you find yourself struggling with negative emotions or challenges adjusting, don’t be afraid to seek professional help from a therapist or counselor.

Expat mental health is something rarely discussed. We offer a few tips on staying well when and if those dark clouds ever start to swirl.https://t.co/N4KLKbCISN

— Central America Living (@VidaAmerica) March 24, 2023

Expat Wellness Tips for the Body

1. Prioritize Sleep

Living abroad is exciting but can also be stressful at times. That’s why prioritizing physical well-being through diet, exercise, and quality sleep is so important for resilience. Central America’s warm climates make it easy to stay active outdoors year-round, which – hopefully – makes for a good night’s sleep at the end of the day.

2. Get Outside and Move Your Body

One of the biggest benefits of Central America is that it offers a year-round outdoor lifestyle. This could, actually, be the region’s biggest benefit. The weather provides an ideal setting for outdoor activities every day of the year. Take advantage of this by hiking through national parks on weekends, enjoying beachside yoga, learning to surf, or simply playing basketball or soccer in the local park. Many expats also get active by taking up sports like golf or tennis.

The key is crafting a routine that works with the climate – avoid strenuous midday activities when it’s hottest, and instead exercise in the cooler morning or evening hours. Remember there’s also a rainy season, too. Oftentimes, getting outside just after a shower is perfect, temperature-wise.

Don’t forget sun exposure for vitamin D, but practice sun safety. And stay hydrated by replenishing electrolytes with coconut water (agua de pipa) during outdoor workouts. Integrating an active, sunshine-filled lifestyle will help you make the most of the incredible natural scenery surrounding you, allowing you to meet like-minded people and make new friends.

4. Eat Well

With its indigenous, Spanish, African, and Caribbean influences, Central American cuisine offers an exciting array of flavors for foodies to explore. Take the opportunity to experiment with new ingredients like tropical fruits, vegetables, plantains, quinoa, and fresh seafood. For a gut-friendly diet, try traditional fermented foods like El Salvador’s curtido, which can aid digestion and boost immunity.

But you don’t need a total diet overhaul. You can still enjoy the familiarity of your home cuisine as well. Most Central American communities, especially places where tourists visit and expats live, have solid international restaurant scenes and grocery stores with the ingredients you’re used to. So feel free to continue cooking your favorite comfort meals, and don’t feel any “less of an expat” for that.

5. Healthy Habits

Know your limits when it comes to alcohol or indulgent foods. Occasional splurges are understandable, but don’t let unhealthy coping mechanisms take over due to stress. Supplements can also play an important role in bolstering overall wellness for expats. Transitioning to a new diet and environment can challenge your body’s equilibrium, particularly your digestive system. Incorporating probiotics, or “good bacteria” supplements, can aid in adapting to the local microbiome and support gut health, which is intimately tied to overall well-being.

Other supplements to consider include zinc and melatonin. Some people find CBD helpful for managing stress, sleep, and pain – but be aware its legal status varies across the region, from totally legal in Costa Rica to banned in El Salvador, with grey areas elsewhere.

Beyond probiotics and supplements, avoid overdoing alcohol, junk food, or other unhealthy habits when dealing with stress and life changes. Moderate indulgences are fine, but prioritize positive coping mechanisms instead.

Struggling to make friends in Costa Rica? Don’t worry, you’re not alone! Check out our guide for some helpful tips and advice to find your tribe.https://t.co/ksRDO18cO4

— Central America Living (@VidaAmerica) May 4, 2023

Expat Wellness Tips for the Soul

1. Explore Spirituality

Central America is deeply religious in many areas, with Christianity widely practiced. Whether Catholic, Protestant, or another denomination, look into local places of worship if you want to stay connected to your faith. Those not interested in organized religion may find themselves drawn to other spiritual traditions, like yogic teachings or indigenous practices connecting to the earth. Stay open and let your experiences guide you.

2. Find Your “Why”

Reflect on why you embarked on this expat path in the first place – adventure? A slower pace? Financial reasons? Reconnect with those deeper motivations when you feel lost or adrift. Regular journaling can help provide perspective.

3. Practice Gratitude and Seek Inspiration

An attitude of gratitude and curiosity goes a long way. Yes, cultural nuances may confuse you at times, but they’re also opportunities to learn and grow. Appreciate being able to immerse yourself in the warmth, vibrancy and rich histories of Central America.

Nurture your creative spirit by getting involved in areas like art, music, dance, cooking classes, or language lessons. Discover new passions! You may even find fulfillment in community volunteering if you want to give back.

In recent years, Central America has become a major yoga destination. The natural beauty of the region provides a perfect home to some of the best yoga centers in the world. Here are some of our favorite yoga retreats in Central America.https://t.co/0NzRaMLQmU

— Central America Living (@VidaAmerica) March 15, 2022

Bonus Tip

Perhaps the most important wellness advice for expats is this: Embrace the journey, with all its ups and downs. There will be magical moments that make you fall in love with your new country and its culture. But there will also be hassles, frustrations, and tough days when you miss home dearly.

That’s all part of the process. Instead of resistance, lean into the experience with open-mindedness. Cultivate patience as you learn to go with the flow of your new home’s pace of life, whether slower or faster than what you’re used to. Find the humor when things get complicated, and don’t be afraid to laugh at yourself.

Every expat has a different experience, with their own timeline for adjusting. You may have an easier time than others, or face more hurdles. The point is not to judge the journey, but simply allow it to unfold. Absorb both the challenging and beautiful moments as opportunities for self-discovery and growth.

Living abroad is an incredible gift. Follow the expat wellness tips above to care for your wellbeing, and you’ll get to fully enjoy your new life to the max.