As someone who lived in Bishkek, Kyrgyzstan for a year and a half, adapting to a new country comes with its challenges, especially when it comes to health and well-being. From adjusting to the local diet, to navigating the healthcare system, staying healthy is always a key to enjoying your time in a new country. In this blog post, I'll share some health tips I've gathered to help expats stay safe and thriving while living in Kyrgyzstan.
Embrace the Outdoors (But Safely!)
It should be no secret that Kyrgyzstan is a paradise for outdoor enthusiasts, with hiking, horse riding, and winter sports being popular activities. While these adventures are exhilarating, they also come with risks. Always:
Acclimatize properly before high-altitude treks
Wear appropriate gear and sunscreen
Inform someone of your plans before embarking on more adventurous activities
Adapt your Diet
Once you're in Central Asia, you'll notice that their cuisine is hearty and meat-heavy, which can be a shock to some systems. I remember within my first few months of living in Bishkek, I was craving one of those fancy 15-dollar salad bowls, topped with avocados, hummus, and grilled salmon. At least for me, I was slightly getting tired of eating bread and meat. To maintain good digestive health, I recommend:
Gradually introducing local fresh foods into your diet
Going to local bazaars to purchase fresh fruit and vegetables. One thing I loved about living in Bishkek, was seeing the local seasonal fruits and vegetables. During the summer, I recommend filling up your stomach with locally grown watermelon and in the fall, the wild grown strawberries.
Probiotics can help your gut adjust to the new foods.
Prepare for Seasonal Changes
Kyrgyzstan experiences four distinct seasons, which is what I'm familiar with, coming from Toronto, Canada. However, one stark difference is the air pollution during the winter season. This is not something that should be overlooked, Bishkek is known to have some of the worst air quality in the world during the winter season and I found myself constantly getting sick during this time. So, here are a few recommendations:
Get an air purifier. This is something that all locals have recommended to me and it's easy to purchase this from the city. I purchased used ones from a fellow expat who was leaving the country for a good deal. Check out my other post on how to survive the winter season in Bishkek.
Invest in quality winter clothing and shoes if staying through colder months.
Be prepared for dry winters. I remember having to constantly apply moisturizer on my skin and trying to keep myself hydrated at all times.
Stock Up on Essential Medications
There are plenty of pharmacies in the major cities and it won't be hard to find them as they are lit up in green lights. However, since I'm not familiar with the Kyrgyz and Russian languages, I prefer to take medication that I'm familiar with. There are medications available but specific prescriptions are most likely going to be very difficult to find. So, I brought over-the-counter medication from Canada that I tend to take when I'm feeling ill or sick, such as:
Tylenol and Advil
Cough syrup
Get Health Insurance and Find a Local Doctor
If you plan on staying in Kyrgyzstan for a long period, I recommend you get health insurance and find a local doctor. I have a friend who was a teacher at an international school in Bishkek and she was provided health insurance. Also, she had some pre-existing health conditions that would flare up from time to time, so she quickly found a local specialized doctor that she could go to in case of any emergency situations. She only had positive things to say regarding the health insurance and doctor, but due to the language, she had a translator who would act as the main communicator.
By following these health tips, you'll be prepared to enjoy all that Kyrgyzstan has to offer. Remember, staying healthy is the key to fully immersing yourself in a new country!