How to Stay Healthy in a New Country: The Ultimate Guide for TEFL Teachers

18th April 2025

If you are interested in TEFL teaching jobs abroad, you have probably started all the arrangements, right? Maybe you have even imagined what your classroom will look like. Indeed, the demand for English teachers worldwide has been increasing year after year, and the benefits are too hard to ignore!

But here's something that you need to know. Research reveals that more than 7 out of 10 teachers who go abroad to teach English get sick in their first year.

Hold on! Do not take this statistic negatively, rather see it as an opportunity to take safety measures.

Taking care of yourself is super important, especially when you are far from family and living in a place that is new to you. Everything will be different - the culture, the food, the weather, and of course, your new job will bring some stress too. Now, that's a lot to handle at once!

But no worries, as you have come to the right page at the right time to keep in mind a few tips to stay healthy abroad.

7 Health Hacks That Fit the TEFL Lifestyle

If you keep the following health tips in mind, your TEFL adventure will surely remain undisturbed, at least health-wise.

1. Take Care of Your Mind as Culture Shock Is Real

Moving to a new culture means new streets, different daily routines, and everything vastly unknown. This can feel overwhelming. Remember, you are not just doing TEFL/TESOL jobs abroad. You are also learning to live in a completely new world. You might feel sad, miss home, or get tired sometimes.

So, practice:

Creating small daily habits that help you feel in control.
Knowing when to say 'no' to work or hanging out when you need rest.
Writing in a journal or taking a few deep breaths when stressed.
Bringing something small from home that makes you feel good.

Turns out most schools or language centers offer help if you are feeling stressed or sad. Do not be shy about asking!

2. Don't Let Dehydration Sneak Up on You

New climates demand more from your body than you expect. The Thai sun can drain you before you even feel thirsty. Mountain air in places like Chile seems cool but dries you out fast.

Do these:

Bring a refillable water bottle everywhere.
Skip the extra coffee and sodas as they will only make things worse.
Feeling light-headed? Grab something with electrolytes.
Carry those little energy powder sachets as these take up less space in your teaching bag.

Keep in mind that tap water safety varies wildly between countries. Ask local teachers which water sources they trust. One sip from the wrong tap can knock you out of the classroom for days. Stick to bottled or filtered water.

3. Be Kind to Your Stomach

Trying local food is one of the best parts of traveling but your stomach might need time to get used to it. Street food can be amazing. But pay attention to the cleanliness or new ingredients to avoid stomach upsets.

What you can do:

Start slow when trying new foods.
Eat at places filled with customers which means the food is fresh.
Bring some tummy-friendly pills like probiotics.
Learn how to ask about ingredients if you have allergies.

Did you know about 3 to 5 out of every 10 people get 'traveler's diarrhea' during their first week in a new country? So, be very careful.

4. Keep Moving Even Without a Gym

No gym nearby? No problem! Being healthy is about moving your body, not using fancy equipment. Whether you take a daily walk around your new neighborhood or stretch in your apartment, just keep moving.

What helps?

Hunt down quick 10-20-minute workout videos online. Tons are free and require zero equipment.
Check Facebook groups for local walking clubs or try that Zumba dance class down the street.
Skip elevators and take the stairs even when tired; those small choices add up.
Pack a foldable yoga mat if you have space; they are surprisingly thin and double as beach mats.

Here's a reminder: regular movement fights that afternoon classroom slump, helps you crash at night despite street noise, and boosts your immune system when every student seems to have a cold.

5. Get Enough Rest, Even in Noisy Places

You cannot avoid noises like traffic, people partying, or early morning prayers- making you feel frustrated and affecting your sleep! If you don't sleep well, everything else suffers: your mood, your teaching energy, and your ability to fight off sickness.

Try these tactics:

Use earplugs or play gentle background noise on your phone.
Block out the light with a sleep mask or thick curtains.
Don't eat big meals or look at your phone right before bed.

Most people need 7-9 hours of sleep. Getting good sleep regularly helps your body stay strong.

6. Keep Medicine and First Aid Supplies Handy

This goes without saying- finding familiar medicine can be challenging in a new country. It is even hard to imagine looking for a drugstore when you are already feeling sick.

Always carry:

Pain relievers, allergy medicine, cold medicine, and any prescription drugs you need.
Bandages, antiseptic cream, rehydration drinks, and a thermometer.
The emergency phone numbers in your new country.

Keep a note of where the nearest doctor or hospital is located.

7. Get Health Insurance Even If You Feel Fine Right Now

Accidents can happen anytime. Getting medical care abroad can cost a lot. And suppose you don't have insurance- things can get worse!

Be smart and take preventive measures:

Choose a plan that covers small problems and big emergencies.
Check if the insurance plan includes teeth and mental health care.
Know how to claim before you need to and keep digital copies of important papers.
Ask if your employer provides any health coverage.

Don't you think having insurance gives you peace of mind, which is also part of staying healthy?

Bottom Line

If you are looking for teaching jobs abroad for Indian teachers, or Asian teachers as a whole, know that your health comes first. Be mindful of your body while embracing your new environment. Only then, you can teach with greater efficiency and have more fun while teaching your TEFL students.

Written By : Sanjana Chowdhury