6 Essential Well-being Tips for Digital Nomads in Latin America

Let us start by saying that we probably do not do everything right, but at least we try. The excitement of new cities, cultures, and cuisines can overshadow an equally important aspect of life on the move: maintaining good health.

While working from scenic locations sounds dreamy, over time, we have realized that a lack of a routine, unfamiliar food, and constant travel can take a toll on well-being.

So, based on our learnings and experiences as digital nomads in Latin America, here are our tips to equip you with all the necessary information to take care of well-being and food while enjoying this lifestyle in Latin America.

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Our 6 Well-Being Tips for Digital Nomads in Latin America

➡️ Related Reading: Our Top Cities for Digital Nomads in Latin America

Maintain an Active Lifestyle

We try to maintain an active lifestyle. However, it has been years since we saw the inside of a gym.

We usually go for hikes and walks, which keep our bodies moving, and occasionally, do some freehand and bodyweight exercises indoors.

Our 2 primary ways that we use to stay active are:

🥾 We plan our hikes and treks, and the preparations help us to stay active.

When we planned to do the 5 day Salkantay trek to Machu Picchu in Peru, we did several day hikes from Cusco to get conditioned before the final trek.

⌚️ We use fitness watches, with good battery life along with the related fitness apps to get an idea of the walks and hikes.

The data help us not just track the daily activities but also help us stay motivated to perform the activities in the future.

✅ Plan for hikes and other physical activities, and keep track of your health and fitness regularly.

The other ways that you can use to stay active when you are on the road:

🏃🏽‍♀️ Schedule Workouts: Dedicate a specific time each day solely for exercise or special workouts like Yoga.

✅ Consider it an important meeting that you cannot cancel.

💃🏻 Join Fitness or Dance Classes: Many places offer day passes or short-term memberships. This can also be a great way to meet new people. Latin America also has different dance forms, Salsa and Tango, which can be fun to learn.

🏊🏽 Explore Outdoor Activities: We use our travel destinations to our advantage. We talked about hiking and trekking. Apart from that, swimming, surfing, kayaking, to name a few, can be both rewarding and refreshing activities.

➡️ Related Reading: Our experience of hiking Acatenango Volcano in Guatemala

Manage Food & Nutrition

Both of us are foodies. We love trying new cuisines, and do not hesitate to taste dishes that may be experimental or even questionable in contrast to our regular home food.

➡️ Related Reading: Foods to try in Peru

🥘 So, yes, we do eat out. But for the most part, we plan and cook our own meals.

For this, we check how we can balance fun and health and avoid food-related illness.

Things we consider to plan our food while on the road

👩🏽‍🍳 Private or shared, we always book accommodation with kitchen.

🛒 We buy groceries, raw food supplies and fresh vegetables and fruits locally. Most Latin American countries have great locally produced supplies, whether at local markets or in the supermarkets.

🥑 Avocado, a nutrient-rich fruit is commonly available in most Latin American countries. Depending on where you are, they are locally called ‘aguacate‘ or ‘palta‘ in Spanish.

🍛 We cook simple yet delicious (mostly Bengali) dishes using easy recipes. It helps that we are not fussy about procuring all possible ingredients for Indian recipes.

🥗 We enjoy local treats and street foods, but balance them with healthier home-made options.

Things we do to avoid food-related illness in Latin America

🥘 Research Local Cuisine: Before indulging, learn about the basic contents of the local dishes.

✅ If you are allergic to certain items, make sure those are not part of your food order.

🗣️ Learn the local language: The basics of the local language can help you to convey which ingredients you do not eat, or if you have dietary preferences, for example, vegetarian or vegan.

🍱 Eat at Established Places: Avoid street vendors with questionable hygiene. We do try street foods in new places, but we always look for popular spots with high turnover, and consider them safer.

✅ When eating out – street food or at restaurants, we see where the locals eat to feel confident about the place.

💦 Be careful about drinking water. It is safe to drink tap water in some areas and some countries, such as, Costa Rica, Chile, Argentina. However, for countries like Peru and Mexico, tap water is not potable.

💧 Use water purification tablets or water purifying bottle just to be safe, particularly if your travel duration is short. In other places, get bottled water.

✅ Research local food and restaurants in advance to ensure a safe and enjoyable dining experience.

Buy Travel & Health Insurance

When we are not in our base countries India or Costa Rica, we always make sure to purchase travel insurance, and carefully read if our chosen policy covers the kind of activities we plan to do in the destinations we are traveling to.

There are travel insurance providers who design policies specifically catering to long term travel and/or digital nomads.

We personally use Heymondo or SafetyWing, and can recommend them.

There are few basic steps that we follow to finalize the insurance.

Understand Your Needs

Different providers offer various plans.

✅ Check whether the coverage includes the region, like in this case, countries in Latin America.

✅ Secondly, how long are you going to need the insurance for.

✅ Evaluate whether you need coverage for extreme sports, pre-existing conditions, or dental care. We use our rough itinerary to note the needs and read the policy inclusions accordingly.

Research Providers

Compare the policies from multiple providers to find the best fit. The inclusions, additional covers and payment terms will help you finalize the plan.

Check Coverage Inclusions

Ensure the policy includes hospital stays, medical evacuation, and treatment in the destination countries.

If you are planning for any special activities, check if the basic policy includes it, or any add-on is required.

For example, we opted for an add-on for hiking to an altitude over 5000 meters.

Always Read the Fine Print

Know the terms, conditions, and exclusions of your policy.

While knowing the inclusions are important, check if there are any special conditions, or time limits for a claim.

Create you own First Aid Kit

We always carry some basic OTC medicines, that our bodies are acquainted with, for cases of emergencies.

While you would hope never to need it, having basic medical supplies can save you a trip to the local clinic.

Stock your kit with adhesive bandages, antiseptic wipes, pain relievers, fever reducers, and any regular medication you might need.

Recommendations for a First Aid Kit

✂ Multi-purpose Tools: Include items like tweezers and small scissors.

🩹 Bandages and Dressings: Adhesive bandages, gauze pads, rolled gauze, and adhesive tape.

💊 Medications: Pain relievers, antihistamines, antidiarrheals, motion sickness medication, and any prescription drugs.

🧴 Topical Treatments: Antiseptic wipes, antibiotic ointment, aloe vera gel for burns.

🩹 Check this travel-friendly first aid kit.

Take Care of Your Emotional Health

While physical health often takes center stage, maintaining good mental health is equally important for digital nomads, a common pitfall.

😌 The constant change in environment, pressure to maintain a routine of work and life, and continuous planning on the move, can take a toll on your mental well-being.

Things we ‘try’ to maintain mindfulness

As with any lifestyle, a nomadic life has its own challenges. When we started, we knew about a few, however, with experience, we learnt the other things.

Here are the things that help us stay sane on the road:

📆 Establish a routine that includes self-care activities like engaging in hobbies you enjoy. Try reading, writing, journaling, exercises and meditation. Do not get carried away by social media usage, and keep the screen time to the minimum.

📱Stay connected with friends and family back home through regular video calls.

👨🏻‍💻 Consider joining digital nomad communities or co-working spaces to meet like-minded individuals. This is the best way for solo digital nomads, to get to meet and know people in other countries.

🗣️ Although we travel as a couple, we make it a point to connect with other travelers and locals. This enables us to connect with new cultures, learn new things and have diverse conversations.

🧘🏽‍♀️ Practice mindfulness and take time to appreciate your surroundings. Remember why you chose this lifestyle and celebrate your achievements, no matter how small. Be kind to yourself and recognize that it’s okay to have off days or feel homesick occasionally.

📔 Get a gratitude journal, a good way to start your mindfulness journey and stay calm.

👩🏻‍⚕️ Last but not least, do not hesitate to seek professional help if you are struggling – many therapists now offer online sessions, making it possible to maintain consistent mental health support even as you travel.

Act according to the situation

Situations can change rapidly when you are on the road, and adaptability is key. Understand that maintaining perfect health is not always possible, but being flexible and responsive can mitigate many issues.

Having said all that, bad days can happen. One can get sick while being on the road. And it has happened with us.

In such cases, it is essential that we listen to our bodies and respond accordingly. In the past, we have modified our travel plans so that we could allow enough rest to our bodies for recovery.

Adapting Strategies

📅 Adjust Your Routine: If you find that a particular diet or exercise routine is not feasible, be ready to modify it instead of abandoning it altogether. This is something that has been our constant learning since we started our digital nomad journey.

👤 Listen to Your Body: Do not ignore signs of fatigue or illness. Proper rest and medical attention are vital.

🏥 Stay Informed: Learn about local healthcare facilities in your current location. Have emergency contacts handy.

Final Thoughts on Well-Being as Digital Nomads

Being a digital nomad in Latin America involves more than just exploring new places and working remotely.

Incorporate tools and practices that enhance your physical well-being, such as using a portable first aid kit, staying active mat, and ensuring ergonomic workspaces.

Prioritize your mental well-being by engaging with local communities and setting boundaries for a healthy work-life balance.

Get a comprehensive insurance to stay financially safe.

Implement these strategies and begin your adventure with confidence and a commitment to your well-being.

💻 If you are a digital nomad in Latin America, share your tips in the comments section below. Or just to write to us – we can connect over some coffee and conversations somewhere in Latin America 😊

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