Staying well and healthy is always a priority, but even more so when you're on the go! The digital nomad life comes with many potential challenges, so staying in top health and being on top form is key to success on the road. Health risks that can sneak up on even the most seasoned travellers. But don’t worry – a little awareness goes a long way!
Lets take a look at the top health risks every globetrotter should know about, along with tips to keep yourself fit and fabulous on the go.
The Laptop Slump
Bad Posture, Back and Neck Pain! Let’s be honest, not all co-working spaces are ergonomic havens. Whether you're hunched over in a beach cafe or curled up on a hostel bed, your posture can take a serious battering when you're living life on the road. Sitting for hours, especially in awkward positions, often leads to back and neck pain, and this can have serious long term complications if you don't look after your bones!
How to combat it? Invest in a portable laptop stand and wireless keyboard! Always remember the 90-90-90 rule (legs, hips, arms). Also, stretch it out! Keep active and look after your body with gentle stretches. Yoga apps like Down Dog can be your best friend, even in tiny spaces.
Sedentary Lifestyle
Digital nomads are often glued to their screens, hopping from one project to another (and when we're not, we're busy making the most of the world of course!). With so much time spent in front of our laptops, many of us end up skipping workouts. This lack of physical activity can lead to weight gain, fatigue, and even some serious chronic health issues down the line.
Be sure to incorporate short bursts of activity into your day. A quick weight workout in your room on your break or a nice walk to explore your new location while listening to a podcast can work wonders. If you’ve got time, explore your new surroundings with a hike, surf, or bike ride - exercise and sightseeing at the same time!
Eye Strain
We all love our screens, and lets face it - we need them to fund the lifestyle! But staring at them for hours without a break is a one-way ticket to eye strain, headaches, and general fatigue. This is especially true if you’re working in dim lighting or hopping between different time zones - it will take its toll.
The 20-20-20 rule is a life-saver: every 20 minutes, look at something 20 feet away for at least 20 seconds. If possible, invest in blue-light blocking glasses to protect your eyes, and don’t forget to get some good old-fashioned sleep! Sleep is key!!
Jet Lag
Travelling between time zones can seriously mess with your sleep schedule, causing havoc. Jet lag throws your circadian rhythm into chaos, leading to insomnia, fatigue, and just general grumpiness - and who wants to be grumpy in this life?!
Try to stick to a consistent sleep schedule, no matter where you are. Melatonin supplements can help reset your body clock, and apps like Sleep Cycle can track your sleep quality and help you wake up feeling more refreshed, or you can try some simple sleep meditation. Oh, and lay off the late-night caffeine - nothing messes up sleep like a bedtime espresso!
Poor Diets and Unfamiliar Foods
Sampling local cuisines is one of the huge perks of nomad life - who doesn't want to discover the world of amazing food out there! But constant eating out or relying on fast food can wreak havoc on your diet and insides. Unfamiliar foods can also cause digestive issues, along with different practices of food storage and preparation -I think most of us have probably had an unexpected encounter with a street food special, right?
Balance is key to combating this - try to cook meals in your accommodation when possible, and stock up on healthy snacks like nuts, fruits, or granola bars. Probiotics are also a great way to keep your gut in check, especially when hopping between different countries and cuisines.
Mental Health Strain
Living and working abroad might sound like a dream, but it can sometimes feel isolating, lonely, and stressful. Constant travel, adjusting to new environments, different time-zones, work stress, home sickness, and the pressure to stay productive can lead to stress and burnout if we are not careful.
Routine and community are your best friends here. Schedule regular video calls with friends and family back home, and make an effort to join local digital nomad meet-ups. Apps like Couchsurfing, Meetup and Nomad List make it easier to connect with like-minded people, wherever you are. And if you’re feeling overwhelmed, give yourself permission to take a break – your work will still be there when you're refreshed. You need to take care of your mental health!
Vitamin D Deficiency
Believe it or not, digital nomads aren’t always out basking in the sun. Long hours indoors, combined with erratic travel schedules, can lead to a lack of Vitamin D. This vitamin is crucial for bone health, immune function, and even mood regulation, and a lot of people can end up deficient!
Try to get at least 10-15 minutes of sun exposure a day - even just a quick walk or a coffee outside work wonders. If it’s not possible, especially during winter or in certain regions, grab a Vitamin D supplement to keep your levels healthy.
Illnesses: Health Tips for Digital Nomads
Airplanes, crowded co-working spaces, hostels, and constantly moving through different environments exposes us to all kinds of bacteria and viruses! This puts us at a higher risk of getting sick, whether it’s the simple common cold or something more serious.
So stay on top of your hygiene – wash your hands frequently, carry hand sanitiser, and don’t forget to stay hydrated! A multivitamin is also a good idea, especially since we all know how erratic diets can be on the go. And get travel insurance that covers medical emergencies, just in case!
Being a digital nomad is exciting, but maintaining your health on the road is so crucial to fully enjoy the journey! Follow our simple tips and minimise these common health risks - allowing you to keep thriving, no matter where in the world you set up your mobile office!
Don't forget to sign up to our newsletter and get our Digital Nomad Ebook for free!
Vamos!🚀🎉
Comentarios