Staying Healthy Abroad: Practical Tips for International Students in the UK
We all miss being at home when we’re sick, right? That’s why I try my best not to get sick here in this cold city. Before I tell you how I avoid getting sick, let me introduce myself. My name is Paula Aguirre, and I am studying Football Coaching and Performance Analysis. I recently arrived in the UK from Colombia.
I’ve lived in Colombia my whole life; I had never lived outside my country. At first, it was exciting yet intimidating. We all experience the same mix of emotions—fear, anxiety, excitement, happiness—there are so many feelings I could not name them all.
Along with all these emotions, it is important to be aware that this will be your new life. It is tough at the start, but over time you’ll adjust. However, this is also the time when getting sick could happen.
So, here’s how I, Paula—a regular person, with no medical background, and someone who sometimes trusts TikTok as a reliable source—have managed to survive without getting sick.
Here are 5 tips that might help you as well:
Tip 1: Build a Routine
Humans thrive on routines, so create one for yourself. This doesn’t mean you have to be strict about it, but having a clear daily plan will help you adjust to your new life.
I build my routine based on my class schedule, which helps me stay organised and gives my body time to adapt. Some things I believe are essential to add into your weekly routine include:
- 1. Keeping your space organised: A clean room leads to a clean mind. Keeping your study space tidy can help reduce stress and improve focus. It also helps to keep your living area clean to stay healthy and avoid illness.
- 2. Organising study time: Don’t overdo it—study smart, not hard. Take breaks and ensure you have time for other activities. Balance is key! I recommend using tools like Notion or Google Calendar to stay on track.
- 3. Getting enough sleep: Establish set times for going to bed and waking up. A consistent sleep schedule is crucial for recovery and overall health.
Tip 2: Don’t Be Lazy—Exercise!
I know everyone is different, but it’s very important to stay active. It doesn’t have to mean running for an hour or going to the gym every day, but simple things like walking to class, biking, or joining one of the many sports societies at SU can keep you active. Exercise strengthens your body and helps prevent illness, especially as your body is adjusting to a new environment.
Personally, I’m not a gym person, but I now bike to the university every day and I’m part of the football and handball teams.
Even if sports aren’t your thing, you can still find ways to be active, like taking dance classes or simply walking around. Take advantage of spear time and explore Chichester and Bognor—it’s a great way to stay active while exploring the area. Plus, who knows? You might even meet your next romantic interest on your walking adventures!
Tip 3: Eat Well, please!
Back in Colombia, I was used to having a wide variety of fruits and vegetables, all at lower prices. But, when I arrived here, I noticed the selection was more limited, and I had to adjust my diet.
It’s normal to feel this way; the food is different, and it’s important to give your body time to get used to new flavours, textures, and smells. If you can find ingredients from home, or even try to cook your local dishes, do it—it’s really helpful. I try to make at least one Colombian meal every week because not only do I miss the taste, but it also makes me feel better physically and mentally.
Beyond the food differences, it’s important to be aware of what you’re eating. I know many of us were used to having family help with meals, but now it’s up to us to cook and shop for groceries. Personally, I don’t read every ingredient or count calories, but I try to limit my sugar intake and buy local products whenever I can. I also prefer cooking at home instead of eating out. This might be a good starting point for you too!
Tip 4: Take Care of Your Mental Health
It’s extremely important to take care of your mental health; your body will thank you for it. We are lucky to have great mental health services at universities, so make sure to use them if you feel the need.
Personally, I still contact my psychologist in Colombia via Zoom, but if you don’t have that choice, the university can provide the support you need. Asking for help is hard, I know, but remember, you’re not alone. We’ve all felt what you’re feeling, and it’s okay to ask for support.
Feeling things deeply is part of being human—allow yourself to feel. Cry, laugh, get angry—whatever it is, don’t let it consume you. Talk to friends, professors, or even strangers if you need to. This is the most important tip, and I want you to know, you’re not alone. If you ever need to talk, reach out to me—I’ll always be there.
Tip 5: Seek Medical Help When Needed
After reading this, you may end up getting sick anyway. If that happens, don’t hesitate to go to the doctor.
One of the great things we have as students in the UK is access to medical insurance and support from our university. If you’re starting to feel unwell or suspect you’re getting sick, go see a doctor. Book an appointment at your GP (General Practitioner) and explain exactly how you’re feeling—don’t lie about your symptoms. It may feel scary to go to the doctor in a new country, but when I went for the first time, it wasn’t as scary as I imagined. They helped me, gave me advice, and it was all very straightforward. Don’t let fear stop you from getting help—take care of yourself.
Bonus Tip: Everything Is New—Be Patient
When you arrive in a new city, with a new house and a new bed, it’s okay to feel out of place. Your body and mind need time to adjust to the new environment. It’s perfectly fine to feel disoriented at first.
The best way to help yourself is by sticking to some of the familiar habits from home, even in your new space. For example, I’ve always written in my journal every morning, and it’s an activity that helps me feel grateful and set up a routine. Taking time for yourself is important. If one day you don’t want to do anything, don’t force it—watch a series and relax. Don’t put unnecessary pressure on yourself. You’re going through a unique process, so take it easy.
Living abroad is a huge step, and staying healthy—physically and mentally—is essential for making the most of your experience. By staying active, eating well, taking care of your mental health, maintaining a routine, and seeking help when needed, you’ll be able to thrive in the UK. Remember, this journey is all about balance and patience.
Written by Paula Aguirre Arenas
