How To Protect Your Life & Well-Being As An Expat

Living in a foreign country is a fantastic experience, but it is not without its risks. As well as protecting your life with international life insurance, it’s important to look out for your health, safety and well-being while living abroad.

As an expat, you must learn to be self-sufficient and ready to take responsibility for your own safety and well-being. That starts with planning for dangerous scenarios and knowing what to do if they ever arise. In this guide, we’ll offer some top safety tips for expats to help you prepare for your new life in a foreign country.

Staying safe while living abroad: The importance of looking after yourself as an expat

Whether this is your first time living abroad, or you’re already an experienced expat, it’s important to look out for your health, safety and well-being while living abroad.

Moving to another country presents new risks that you might not be prepared to deal with. Whether it’s threats to your physical safety, having less access to healthy food, water and exercise, or the feeling of culture shock, which can negatively impact your mental health, you must be aware of the challenges you will face and how to deal with them.

One step you can take to protect your life is to take out international life insurance. This will help to support your family should the worst happen. But even with life insurance, it’s your responsibility to look after yourself and not put yourself in harm’s way.

The most dangerous country in Europe (not including Russia and Ukraine) according to the report is Türkiye, while the most dangerous country in North America is Mexico and the most dangerous country in South America is Colombia.

How to stay safe while living abroad:

1/ Research the place you’ll be living

The natural first step to moving abroad is to research the country you’ll be living in.

In particular, you will need to ask questions such as these:

• Is your new country or city known for violent crime?
• Is there a risk of disease, such as malaria, hepatitis, cholera or dengue fever?
• Are there wild animals or insects you should be aware of?
• Are there any plant species that are known to be dangerous?
• Is your country or city at risk of natural disasters such as earthquakes, tsunamis and hurricanes?
• Does the area experience extreme temperatures?
• Is the political situation stable? Is there a risk of armed conflict?
• Are there local laws and customs you are not familiar with?
• How is the overall state of healthcare?
• Will you have access to healthy food and safe drinking water?

It’s important not to let the potential downsides of your life abroad outweigh the positives. Every destination comes with its own unique risks. But by doing your research ahead of time, you can start to make preparations to live a safe and healthy life as an expat.

Women’s safety

As a female expat, there may be additional steps you need to take to protect your health and safety abroad.

It’s important you research the role of women in the society you are going to be living in, as certain rules may apply especially to women regarding their freedom of movement, the clothes they are permitted to wear, and their legal status.

You may also find that violence against women is particularly prevalent in certain countries, often because it is not actively punished by the local authorities.

It is important to be aware of local customs and laws, and not to flout these rules as you may face harsh legal consequences. Some examples of local laws affecting women include:

• In Russia, women are banned from working jobs that could affect their fertility, including in the chemical industry, metallurgy, oil production, coal mining and the manufacturing of insulation.
• In Saudi Arabia, women must adhere to a strict dress code. They are banned from wearing tight-fitting clothing and see-through materials, and make-up is frowned upon.
• In Israel, a woman cannot terminate her marriage. Only the husband can give permission for a divorce.

There are also many countries worldwide where sexual harassment, violence against women, rape and forced marriages are still not punishable by law.

It is up to you to take extra steps to protect your safety when living in a foreign country. Sexual violence is a global problem, so it pays to be cautious no matter where you move.

2/ Things to prepare before you leave

Once you know the potential risks, you can start to plan for your life in a foreign country.

There are many things you can do before moving overseas that can help you to minimise the risks to your safety and well-being. This includes getting vaccinations against common diseases in your destination country, getting in touch with people overseas who can help you in an emergency, and understanding the potential risks and how to avoid them.

Vaccinations

Some of the vaccinations you may want to consider include:

While it is not possible to be vaccinated against, you may also wish to look into the risk of malaria. If you are moving to a country where malaria is common, you may be prescribed antimalarial drugs. You should also ensure you have mosquito nets in your home, and that you regularly wear anti-mosquito spray on your skin. Malaria can be found across Africa, Central America, South America, the Caribbean, South-East Asia, the Middle East and Oceania.

Taking care of your health overseas

As well as preparing for any medical risks you might face, you should make sure you can access high-quality medical facilities while living abroad.

To start, you should research your destination country’s healthcare system to see whether, as an expat, you’ll be entitled to state-funded healthcare.

Next, you should research hospitals and clinics in the vicinity of your new home. If you need to access emergency medical care, do you know where your nearest emergency centre is?

When it comes to safe-guarding your health, you may want to consider international health insurance. Not only will this help to cover the costs of any medical treatments you need abroad, it can also grant you access to high-quality, private medical facilities.

Get a ‘health MOT’ before you go

Another good piece of advice is to schedule a visit to your healthcare providers before you depart. A visit to your GP and dentist today could save you the trouble of booking these appointments soon after you’ve arrived in your new home. They can help to identify and solve minor problems while you still have access in your home country.

Preventing violent crime

Crime happens all over the world, but some cities and countries are known for being crime hotspots. In 2023, the most dangerous cities in the world according to murder rates are:

1. Celaya, Mexico
2. Tijuana, Mexico
3. Ciudad Juárez, Mexico
4. Ciudad Obregon, Mexico
5. Irapuato, Mexico
6. Ensenada, Mexico
7. St. Louis, United States
8. Urupuan, Mexico
9. Fiera de Santana, Brazil
10. Cape Town, South Africa

If you are moving to a country or city where violent crime is known to be an issue, it may be worth looking into additional personal protection. This may include:

• Living in a gated neighbourhood or apartment complex with 24-hour security
• Hiring a bodyguard
• Taking private transportation with additional protection
• Carrying a concealed weapon for self-defence, if legal
• Purchasing an SOS alarm

You should take special care in certain countries if you are a VIP or person of public interest, and consider hiring personal protection if you intend to move around in public.

Preparing for natural disasters

Another threat to your safety comes in the form of natural disasters.

Before moving abroad, you should be aware if your destination is known as a hot-spot for events such as earthquakes, hurricanes, tornados, tsunamis, wildfires, volcanic activity, flooding, landslide, cliff erosion, sinkholes or extreme temperatures including blizzards and heatwaves.

Many modern countries are well-equipped to deal with natural disasters. For example, since earthquakes are common in Japan, Japanese buildings tend to be built to be resilient to seismic activity.

However, no matter how prepared you may be, natural disasters can still cause loss of life and damage to your home. Therefore, it’s important to familiarise yourself with your destination country’s natural disaster response protocol before you arrive, as you may need to take action.

Start by making sure you are familiar with the immediate response protocol. Know where your local shelters are; know your escape routes out of your home and, if necessary, your city; and know how to contact the emergency services.

Be sure to take out the necessary insurance to protect your life and possessions against natural disasters. If recommended, keep a safehouse in your home stocked with food and medical supplies.

Know how to get in touch with your local embassy

Assuming your home country and your destination country maintain diplomatic relations, you should have access to an embassy, consulate or high commission in your new home. This is usually located in your destination country’s capital city, and is home to your country’s ambassador – a person who represents the interest of your home country in a foreign country.

Your embassy is there to protect your interests as a citizen of a foreign country. They may be able to help you if you need emergency assistance in a variety of situations, including:

• Major illness and injury
• Violent crime
• Kidnapping, extortion and blackmail
• Access to legal representation
• Emergency communication with your loved ones in a foreign country

In extreme circumstances, such as the escalation of armed conflict, your embassy may be able to evacuate you from the country.

If you are the victim of a minor crime such as pickpocketing, it’s usually best to go to a local police station. However, for more serious crimes, you should contact both the police and your embassy.

Look for communities of other expats

Another thing to look for before moving away is a community of like-minded people who you can depend on if you need assistance.

Many cities will have established communities of expats, including those from your home country. Depending on where you choose to live, you may even find that these communities have assembled their own organisations, with the purpose of looking out for the interests of expats.

In either case, you will find a community of people who have lived in your new home longer than you, and may be able to offer advice and assistance, and even help in an emergency. Better yet, they are likely to speak your native language.

Certain communities may also exist for expats from different walks of life. You may find expat communities and organisations dedicated to your interests, religion, gender, sexuality or age group.

If you can find these communities online, it may be worth reaching out before you arrive. That way, you will know you have someone you can call on as soon as you land in a foreign country.

Do be mindful to carefully vet any communities you see online. Research them thoroughly and look for reviews to be sure they are legitimate, and do not share personal details or send any money before you have had the chance to meet these communities and organisations in person.

3/ Know what to do in an emergency

Emergencies can happen as early as your first day in a foreign country, so it’s important to make sure you are familiar with your emergency response protocol before you arrive.

At the very least, you should make sure you know the telephone number to contact the emergency services. Bear in mind that some countries will have different numbers for different types of emergency services.

Many countries use at least one of the numbers 112, 911 or 999 as their emergency contact numbers. If you are in an emergency and can’t find the local emergency services number(s), start by trying these three.

Note that the phone numbers for emergency rescue services, such as the coastguard and mountain rescue, are usually specific to your area. So, if you intend to go in the sea or hiking in the wilderness, be sure to make a note of the emergency rescue numbers you may need.

As well as knowing the emergency contact number(s) for your country, you should also know where your local emergency services are located within your town and city. Make sure you know how to get to the local hospital or police station, as well as your embassy if it’s located nearby.

Most importantly, familiarise yourself with your country’s national emergency procedure, especially if you may be affected by acts of conflict or natural disaster. Make sure you know where your local shelters are, or if you need to prepare your own home for an emergency, stock up on food, blankets and other essentials in accordance with government recommendations.

It’s a good idea to take out international health insurance when living abroad, as you can depend on your insurer to offer help and advice when you need it. They may be able to direct you to a local hospital or arrange for a hospital transfer. In situations where you can’t reach a hospital, they may also be able to arrange a medical evacuation to take you by air or ambulance to a hospital in another region or country.

4/ Maintain your health and well-being

One of the hardest things when settling into a new life abroad is to take care of your own health and well-being.

Moving abroad can be overwhelming, and many expats find they quickly fall into unhealthy habits. The stress of moving abroad can affect your diet, or cause you to drink or smoke more. You may notice yourself exercising less. And, you may find it harder to access medications you need, which can lead you to neglect essential treatments, and you may find that your mental health starts to deteriorate.

You’ll also need to work harder to protect yourself from the risk of injury. Getting used to new traffic laws is particularly important to staying safe on the road, both as a driver and as a pedestrian. While living in new countries opens up the opportunity to try new sports – such as skiing, surfing or martial arts – you should always practise these under the guidance of a professional before attempting to go out on your own.

Protecting your health and well-being is essential if you have taken out an international life insurance policy. The terms of your insurance will state that you must not put yourself in harm’s way intentionally, and that you will do your best to live a healthy lifestyle.

With that said, let’s explore some simple ways to stay healthy when living abroad.

Embrace the local diet

One of the hardest parts of moving abroad can be leaving behind your favourite foods. But becoming an expat offers an opportunity to expand your tastes and broaden your horizons. While it’s natural to be sceptical about your new local diet, the best advice is to throw yourself headlong into the new foods on offer. After all, you’re going to have a tough time living in a foreign country if you can’t learn to love the local cuisine.

Embracing the local diet is important as it will help you to live a healthy lifestyle. You may even find yourself eating a much healthier local diet than you had back home. As always, be sure to choose plenty of salads and vegetables and avoid high-fat and sugar-rich foods to help prevent the common ‘expat spread’ – the natural weight gain that often comes after moving abroad.

Choosing a good diet is not only good for your physical health, it can support your mental health too.

Look after your mental health

One of the biggest impacts of moving abroad will be on your mental health. As many as 50% of expats are at risk of depression and other mental health disorders. This is often the result of a phenomenon known as culture shock, but it also comes with the loss of the community you had in your home country. Loneliness is a common symptom among new expats and can contribute to an overall decline in mental health.

It’s important, as an expat, to be aware of the mental burden you’ll find yourself facing, and to prepare yourself for it. As we’ve said previously, reaching out to communities of other local expats can ensure you have a support network, which can help to combat loneliness. Another thing you should consider is to choose a health insurance policy that includes mental health benefits. That way, you can access therapy and psychiatric support when you need it, without having to foot a hefty bill.

Get into an exercise regime

Exercise is invaluable to both your physical and mental health. Taking up to 30 minutes of exercise a day – which can range from taking a stroll to a high-intensity work-out – has been shown to have numerous health benefits, including:

• Improved sleep
• Higher libido
• Better endurance
• Stress relief
• Improved mood
• Higher energy levels
• Weight reduction
• Higher alertness
• Lower cholesterol

When starting your new life in a foreign country, it’s important to get into the habit of regular exercise. You may find it difficult to maintain the same exercise regime you had back home – if you went running, for instance, you may find this more challenging in a hot country. But other options may be available. You could join a gym, take part in fitness or dance classes, join a sports team, or even just find a walking route you like.

Will you have access to safe drinking water?

In most countries around the world, it’s safe to drink the water you find in household taps and in outdoor drinking fountains. However, there are still many countries that don’t have widespread access to clean, safe drinking water.

Drinking from contaminated water sources increases your risk of exposure to diseases including cholera, diarrhoea, dysentery, hepatitis A, typhoid and polio. If you’re living in a place where the water source is known to be contaminated, you should only drink water from sealed bottles.

According to Lifewater, the 10 countries with the least access to clean, safe water are:

5/ Make sure you’re insured

Starting a new life overseas is a huge adventure. But your situation can quickly change – and if it does, you’ll be thankful you’ve taken out the right insurance.

As well as protecting your health and well-being with international health insurance, you should also consider taking out a special expat life insurance policy.

William Russell’s international life insurance policy is tailor-made for expats like you. It offers worldwide coverage with a maximum insurable value of up to US$2 million.

You also have the option of additional accident cover up to US$500,000.

Not only does international life insurance promise to protect and care for your family if you pass away, it also offers the opportunity to take an early pay-out if you are diagnosed with a terminal illness with fewer than 12 months to live.

While you should take extra measures to protect your life while living abroad, anything could happen, and a sudden injury or illness could leave your family without your financial support.

International life insurance is there to make sure the financial burden of your passing is eased, giving your family the money they need to pay for your funeral, repatriation of your remains, to settle any unpaid debts, and to continue living comfortably abroad.

The best way to protect your life abroad

While looking out for your safety and well-being, it’s also worth thinking about choosing a life insurance policy that promises to protect your family.

For over 30 years, William Russell has specialised in helping expats get the insurance they need at a great price. We are proud of our award-winning customer service and our comprehensive policies that have helped families live their lives to the full.

As an expat who cares about their health and well-being, you could secure a great price if you commit to living a healthy lifestyle.

Get your online quote in under two minutes and find out how life insurance could benefit you and your family.