How climate affects expats' health 

Extreme cold can be a real challenge for expats

Living in a cold country offers more than just picturesque scenery. Extreme cold can bring various health challenges, including reduced immunity, seasonal depression, dry skin, fatigue, circulatory problems such as frostbite, and worsening joint pain.

Another drawback of winter in colder climates is the lack of sunlight. Limited exposure to natural light can lead to chronic fatigue, low mood, and weakened bone health due to vitamin D deficiency.

In regions close to the poles, extreme variations in daylight hours can further disrupt circadian rhythms, with very short days in winter and exceptionally long days in summer.

Whether you're moving to Oslo or Toronto, it’s essential to adapt. It is recommended that you stay physically active outdoors (while dressing warmly), use light therapy, and take vitamin D supplements during the winter months. In summer, lowering blinds in the evening to limit light exposure and using melatonin supplements when necessary can help regulate sleep patterns.

Tropical heat: health risks beyond the postcard scenery

Many people dream of living in a warm country, but a Mediterranean or tropical climate can also pose health risks for expatriates. For instance, prolonged exposure to high temperatures increases the risk of heat stroke, dehydration, poor sleep quality, headaches, and lower energy levels. Here again, it is essential to adapt.

Starting with your living environment, your home should be well-insulated and fitted with an efficient air conditioning system. You should also apply standard precautions, such as staying well-hydrated, eating foods rich in water, wearing breathable clothing, and avoiding outdoor activities during the hottest parts of the day.

Another key point is that in humid climates, high temperatures become even harder to tolerate, making it even more important to manage your exposure and stay cool.

Extreme humidity or dryness can constantly stress your body

Expats often overlook humidity, yet it has a real and lasting impact on health. In humid climates, people are more prone to respiratory problems such as asthma, joint pain, and water retention. Mold and fungi, common in damp environments, can grow on walls and surfaces, harming respiratory health and triggering allergies. Some particularly humid destinations include tropical and subtropical regions like Bali, southern Japan, and Malta — where, even during dry summers, the air often remains heavy with moisture. It's, therefore, essential to manage humidity indoors. Purify the air inside your home and use a dehumidifier to create a healthier living environment.

In contrast, dry climates bring a different set of challenges, such as cracked skin, dry eyes, and respiratory discomfort. Cities like La Paz in Bolivia, as well as indoor environments during Norway’s winter months, are known for their dry air. To protect yourself, prioritize skincare with hydrating products and consider using humidifiers when necessary.

The hidden challenge of high-altitude cities

Are you planning a move to La Paz, Quito, or even to Peru’s high-altitude cities? Be prepared, as living at altitude can bring unexpected challenges. Shortness of breath, headaches, and persistent fatigue are common symptoms as your body adjusts to thinner air and lower oxygen levels. The key to managing these effects is gradual adaptation. Stay well-hydrated, rest whenever you need to, and maintain an iron-rich diet to support oxygen transport in your blood.

Consider the climate when planning your move

Not everyone responds to heat or cold in the same way. Each expat's experience will vary depending on their age, health status, medical history, and lifestyle.

Before moving abroad, it is essential to seek medical advice if you have existing health conditions. In some cases, you may even need to review your plans if the climate poses a serious risk to your health.

Even if you enjoy good health, make sure to assess the climate and its challenges before accepting a job offer abroad or booking your flight. For example, if you already struggle when temperatures reach 26°C, adjusting to Bali’s tropical heat could turn out to be difficult.

Finally, think about how climate change may impact your destination in the long term. For instance, some countries, like India, face increasingly severe and frequent heat waves.

Your moving abroad checklist

Before departure:

• Research the country’s climate and seasonal variations.

• Schedule a medical check-up and discuss your travel plans with your doctor.

• Complete any recommended vaccinations.

• Arrange comprehensive health insurance that covers climate-related health risks.

• Prepare a medical kit tailored to the local climate conditions.

Upon arrival:

• Allow yourself time to adjust to the new environment.

• Listen to your body and pace your activities.

• Consult a doctor if you experience persistent or concerning symptoms.

Living in a hot or cold country can have significant effects on your health and well-being. Before choosing your next destination, take the time to consider which climate best matches your needs and physical resilience.

About Expat.com

Expat.com is the leading platform for living abroad. With over 3 million members, it provides free information, advice, networking opportunities, and services. It is your essential tool for a successful international move.