How to stay healthy in Thailand

[ultramarine]

Hi All,

I am interested in members' experiences with maintaining a healthy lifestyle in Thailand. I have visited several times over the past 20 years and had my longest stint of 6 months last winter in BKK. I enjoy the country but by the time I left in May, I was feeling run down, worn out, and just feeling not very healthy. I have a fairly low-key lifestyle while I'm in Thailand. I don't do the bar scene and I'm not out all night partying either. I eat sensibly and avoid fast food usually. I eat some street food but not that much -- maybe a few times a week. I think it's probably not good to eat a lot of it.

I exercise regularly but not as much as in Canada (home base). I don't walk as much in TH for obvious reasons.

I don't mind the heat although I find I do sweat an awful lot and have to drink a lot of liquids to stay hydrated.

The pollution is one big negative obviously as the level of toxins is much higher than home.

I wonder about food safety too as recent revelations about lead in the rice reminds us that this stuff is just not regulated as much as it is the West. Maybe I will have to go organic. Very expensive and harder to find. And do I really trust the organic label in Thailand?

So I'm interested to know your tips and insights about staying healthy long term in Thailand. I am looking to spend next winter there and would like to find a way to feel healthier. Maybe getting out of BKK is Step 1, I don't know.

Thanks!

[David48]

To be honest, I believe you think to much.

When you say that you have to stay hydrated ... just drink water.

all that Bs about electrolyte drinks etc ... it's just marketing ... unless you are a marathon runner or get rally bad diarrhoea

When you walk ... don't walk so fast ... you will sweat less ... and probably not at all in Winter.

Have some fun.

Go to Lumpini Park and do the Aerobics class with the natives.

Enjoy ... then Healthy will come to you.

.

[songhklasid]

I have a 24 speed mountain bike I ride around the village, 1 lap is 2 kilometres, 3 before breakfast when it's cool, then beer 'o clock time, 3 more laps, on the final lap, a few pittstops @ the local shops for a cleansing ale, thats my mon-fri routine, then the weekend in Chiang- Mai city to swim in the hotel pool, laps & aerobic exercises.

cheers songhklasid.

[hanno]

I go running at 3-4 in the morning. More to avoid the traffic than the heat.

[ultramarine]

Thanks for the ideas, folks. Can't imagine getting up before dawn -- sleep deprivation is not my idea of a good time.

"Don't walk so fast" -- well, I sweat a lot even when I'm not moving so I don't think speed is a critical variable there. Some people sweat, some people don't. I'm a sweater. :-)

I think I will look into relocating out of Bangkok -- away from madding crowds and the ground level ozone.

[bkkbudddy]

ultramarine,

Watch your diet, exercise regularly, don't drink too much, don't smoke and wear a raincoat with a woman!

[ultramarine]

^ Check, check, check (sort of), check, and check.

I already do those things. Still felt worn out. Maybe I need to take regular oxygen hits a la Michael Jackson.

[Sheryl]

Not living in Bkk (or anywhere else with very polluted air) makes a big difference for many people.

Also hydration is indeed very important, and that means not just water but electrolytes. Especially when new to the area, the loss of fluid and electrolytes can be considerable and should not be underestimated. Fresh coconut juice is an ideal rehdyrater.

Beyond these two things and the same basics you'd need anywhere (healthy diet, enough sleep, exercise etc), it may just be a matter of acclimation. Many people have frequent mild illnesses their first year or so in a new climate.

[MaiChai]

Been living on and off on Thailand for 15 years, last 7 years in Bangkok. Personally I think It's much healthier living in a cooler climate (I am a Brit). You just do much more physical exercise, the air and environment is much cleaner, less chances of tropical diseases and less bugs to bite and transfer diseases (mosquitoes, etc).

I find you either hide from the heat in an aircon environment, and get fat, or you bear the heat and sweat some pounds off.

You might find shaving pubic hair, etc, makes you sweat less, stay a little cooler and probably smell a bit better!

[CBR250]

I can relate to ultramarine's problem almost to the smallest detail. I also exercise a few times a week, and often eat at home (carefully selected and home cooked vegetables). I have only lived here for full-time for 2 years (after 20 years of visiting). But much of the time of late I feel run down and less than healthy despite my normal lifestyle. My medical checks show nothing unusual. The hot season means I become a slow-moving and sweaty blob, but I think it has less to do with climate and suspect some environmental factor - maybe food, or pollution, or the spray currently used for the dengue epidemic. Whatever, some sort of change is needed to try and get normal feelings of energy and well-being. If Ultramarine finds any reason for lowered energy, or change that causes large improvements, I hope he posts all about it. I promise to do the same!

95% of what I do is 100% legal.

[David48]

Maybe because I'm Australian and used to the tropical heat that I (and maybe most Australians) find it a breeze to be in Thailand.

I'm out that the Farm at the moment ... no air-con here.

The Farm works early morning, rest during the midday heat and active again in the afternoon.

The cool buckets of water when you have a shower are refreshing.

I'm surprised that Sheryl mentioned taking electrolytes ... I would have thought not required as all you need you get from a normal diet and drink water when you are thirsty.

If only they invented an anti-mosquito pill ... that's what I need!

ultramarine ... hope you have a better feeling soon.

[ultramarine]

Thanks for that input, everybody. Shaving pubic hair to keep cool? Hmm, let me get back to you on that.

Just to be clear, I'm back in Canada now and enjoying the cooler summer weather. I have lots of energy, so I'm doing lots of walking and biking as I usually do.

I thought I would acclimatize to Thailand and eventually sweat less but I didn't during the course of my 8 month stay. I seemed to sweat buckets all the time. That's just the way I roll I guess. I would drink lots of water of course. 2 liters a day -- maybe more. The coconut water from 7-11 is a pretty good source of electrolytes and tasty (although too sweet but that goes without saying -- TiT)

Even though I sweated a lot, I would only run the aircon in the evening for a few hours. Nothing too cool. I'm not one of those people who insist on living in an "air-conditioned nightmare" at 21c. 28c is OK. During the day, the fan was fine and the temp rose to 30-32c. I thought if it was good enough for Orwell when he was stationed in Burma, it's good enough for me. Maybe if I used more aircon I would feel better overall.

CBR250 -- sorry to hear the tropical stupor has moved in full-time with you. Sounds a lot like me. Maybe it's just the heat and how some people react to it. But I tend to think the air pollution and toxins in the food supply may play a role. All the insecticide around -- maybe I'm more sensitive than other people esp since it's not used here in Canada. There's no way to know really what effect that stuff may be having.

I do try to walk as much as possible while in BKK which is good but that exposes me to more of the nasty air pollution which is bad. I cannot imagine running or cycling on those busy roads like Sukhumvit. Maybe I should only plan on walking outside of town.

Oh, the bugs! The mosquitoes feast on my flesh at every opportunity. No surprise since they go for dried sweat (CO2). I am one of the people they tend to bite more. Had so many bites there last time. What a drag that was. I don't think that was directly related to my lethargy but it is just another annoyance.

I may try to boost my immune system with some natural supplements. Greens+ and that kind of thing. Supposedly good for detoxifying, maintaining health and boosting energy. Does anyone have any supplements or special foods they take for general health purposes?

[Thanyaburi Mac]

Here's a good book, check your local stores for it:

http://www.dco.co.th/product_info.php?products_id=276

Healthy Living in Thailand 450 Baht

A Guide to Healthy Living in Thailand and Southeast Asia

by the Doctors from the Thai Red Cross Society

The Essential Expat's Guide to Living in Thailand

For expats and travellers, the one-stop health guide with everything you need to know.

"It is a rare book indeed that can appeal to professionals and patients. A most valuable resource, not just for visitors and expats in Thailand, but for anyone in the region."Michael Nesemann MD, Singapore.

"Immensely informative and educational. The wealth of information is extremely useful for residents and visitors seeking help and advice on health matters."Christian Hasenbichler, Counsellor, Austrian Embassy, Bangkok.

* Practical Advice on Settling in Thailand *

Climate, Home-hunting, Shopping, Traffic, Security, Legal Issues, and More

* Food and Nutrition *

* Vaccinations *

* Tropical Diseases *

* Choosing the Right Doctor and Hospital *

* Travel Health Issues *

Diving, Trekking, Evacuations, and Dangerous Mother Nature

PLUS

For the first time in Asia, hospitals in Thailand and the region listed and rated by medical professionals.

Please note: The covers are slightly grubby but the books are new.

Paperback

Bangkok 2001

Asia Books

347 pages

ISBN 9748303497

Mac

[walkerun]

Dear Friend

I have found a fantastic book that can be downloaded free from www.networklearning.org. It is called Better Ways to Stay Healthy in Asian Tropics. Authors Walker B and Patel K (2013).

Walkerun

[Thanyaburi Mac]

Another long time favorite is WHERE THERE IS NO DOCTOR

Saw this one back in the later 1970s being passed to the Cambodian and Lao refugees.

Google it, one version is a downloadable PDF file.

Mac

[poanoi]

I havn't had a single gonorrhea since i stopped socializing with prostitutes

[CaptHaddock]

The appropriate exercise for Bangkok is clearly swimming. I took up swimming at age 60 in anticipation of moving here. Selected a condo building that has a nice pool. Swim everyday now. Lost 20 pounds in the last year for a BMI of 21. Resting heartbeat averages 45 bpm.

I don't eat Thai food, although I like the taste, because there is too much deep-frying and MSG in Thai food. Street food especially is guaranteed to be made from the cheapest ingredients. We eat at home mostly, never eat fried food, and we bake our own bread. Last cholesterol reading was the lowest in 20 years.

YMMV.

[David48]

The appropriate exercise for Bangkok is clearly ...

The appropriate most fun exercise for Bangkok is clearly swimming sexacise* ... heck of a lot more enjoyable ... no pool required ... personal trainer/assistant recommended ... group therapy an option, though not recommended ... appropriate medication may assist with performance ...

*Privacy of one's own home also highly encouraged.

.

[ultramarine]

I don't eat Thai food, although I like the taste, because there is too much deep-frying and MSG in Thai food. Street food especially is guaranteed to be made from the cheapest ingredients. We eat at home mostly, never eat fried food, and we bake our own bread. Last cholesterol reading was the lowest in 20 years.

Congrats on the regimen and its results. I'm assuming the "we" you're talking about is a Thai woman you live with. If so, then she would be quite unusual if she doesn't eat street food. Even among educated Thais who have travelled to the West, there is generally still an enjoyment of street food as part of the culture.

I find myself avoiding street food more and more nowadays. The gway-theeo noodle soup down the street gives me the runs every time. Too bad, because it's tastes pretty good -- esp after putting in the fresh basil, sprouts and bitter melon slices. Tons of MSG obviously, but it's impossible to avoid in Thailand unless youre holed up in your apartment.

I'm less enamoured of Thai food as I get older. I have less tolerance for the chilis and spiciness. I think the chili content helps to keep the parasites down.

[canuckamuck]

Vitamins: the food here seems to be nutrient poor.

[Phronesis]

ultramarine,

Watch your diet, exercise regularly, don't drink too much, don't smoke and wear a raincoat with a woman!

And don't forget the sunscreen...

[David48]

To the OP, considering all the things, lifestyle wise that you dislike about Thailand, especially the food ... why do you holiday here?

Maybe another country may suit you better?

I'm just curious ... why Thailand?

[Loptr]

What the OP and others may be experiencing is a change in the types of bacteria that your gut is processing when you eat and drink. Food in western societies is much more closely monitored for chemical content, good / bad bacteria, pasteurization, use-by dates, etc. This, coupled with different micro-organisms found in the food in Thailand can reek havoc with your GI system and effect your overall health. Over 70% of your bodies immune system is centered in your gut. Taking regular doses of probiotics like Kefir or Yakult can help keep the active bacteria in your gut balanced.

[ultramarine]

To the OP, considering all the things, lifestyle wise that you dislike about Thailand, especially the food ... why do you holiday here?

Maybe another country may suit you better?

I'm just curious ... why Thailand?

It's a fair question. A few things. The cost of living is low. I like the people as a whole, I speak some of the language, and I would like to go someplace warm during the winter. For reasons I can't fully articulate, I'm not drawn to Latin America so that is basically out. So there is a fairly short list of warm cheap places one can go.

[ultramarine]

What the OP and others may be experiencing is a change in the types of bacteria that your gut is processing when you eat and drink. Food in western societies is much more closely monitored for chemical content, good / bad bacteria, pasteurization, use-by dates, etc. This, coupled with different micro-organisms found in the food in Thailand can reek havoc with your GI system and effect your overall health. Over 70% of your bodies immune system is centered in your gut. Taking regular doses of probiotics like Kefir or Yakult can help keep the active bacteria in your gut balanced.

It's a good idea. I did eat yogurt regularly. Not the usual sweet stuff like Meiji but the natural no sugar variety from Yolida. (at Tops). Didn't do much good I have to say. Is Kefir going to be substantially different?

[David48]

To the OP, considering all the things, lifestyle wise that you dislike about Thailand, especially the food ... why do you holiday here?

Maybe another country may suit you better?

I'm just curious ... why Thailand?

It's a fair question. A few things. The cost of living is low. I like the people as a whole, I speak some of the language, and I would like to go someplace warm during the winter. For reasons I can't fully articulate, I'm not drawn to Latin America so that is basically out. So there is a fairly short list of warm cheap places one can go.

... and a fair answer also ...

Personally I'd love to visit Latin America but, and it's a big but ... they seem to value life so lowly there ... lowly enough to dissuade me from going.

I'm envious of you if you speak a bit of the lingo here in Thailand ... not a skill set I have.

Though I've never lived or visited Canada, I can imagine the lure of a warm climate.

I have a soft spot for Canadians as I have liked most of who I have met ... same goes for the Dutch.

I lived in the States for 6 months, maybe 20 years ago when all they drank was Bud and Moose Head Beer kept me sane!

[David48]

What the OP and others may be experiencing is a change in the types of bacteria that your gut is processing when you eat and drink. Food in western societies is much more closely monitored for chemical content, good / bad bacteria, pasteurization, use-by dates, etc. This, coupled with different micro-organisms found in the food in Thailand can reek havoc with your GI system and effect your overall health. Over 70% of your bodies immune system is centered in your gut. Taking regular doses of probiotics like Kefir or Yakult can help keep the active bacteria in your gut balanced.

I reckon there is some sense in your post.

The drinking yogurt/milk they have here, I absolutely love.

So much cheaper also ..

[razorramone]

I few things I notice in your first post ultramarine:

How much sleep are you getting? It is easily the most important aspect of living and feeling healthy.

What exactly are you eating? Are you meeting all your vitamin and mineral requirements for the day? Ie. Fruits, vegetables? I suggest a website like nutritiondata.self.com to get an estimate of how much you are meeting your body's needs.

What exercise do you do? Aim for a full range: weight lifting, cardio, stretches to stay flexible. Being in Thailand I recommend trying yoga or pilates and using them to boost your flexibility and muscular balance.

Also you say you live a fairly low key life out here. What do you do for fun? Could your fatigue or run-down feeling be that you are bored and unmotivated? I don't know enough about your life, maybe you have lots of fun goals and projects, but if you don't go out much it can be easy to mentally get run down and sick of a place.

If you really want to get more healthy I suggest setting yourself fitness goals and adding more structure to your diet and exercise routines, have plans, these will make it much easier to identify any areas you are lacking and might be making you feel bad.

Good luck!

[razorramone]

Personally I'd love to visit Latin America but, and it's a big but ... they seem to value life so lowly there ... lowly enough to dissuade me from going.

What do you mean? I lived in south America for two years. Visited Peru, Ecuador, Bolivia, Chile, and Argentina. I felt a lot safer over there compared to here, much less scams and violence in general. Of course there is much less tourism, but even so, I never felt in danger. Very friendly people too, I had no trouble meeting locals.

Only downside is wages are significantly lower in S.America, and the cost of living is slightly higher, compared to Thailand.

Even so that shouldn't stop at least a visit, it's an beautiful continent, in fact the main reason I'm in Thailand is to boost my career opportunities for when I want to return there.

Edited August 13, 2013 by razorramone

[ultramarine]

Personally I'd love to visit Latin America but, and it's a big but ... they seem to value life so lowly there ... lowly enough to dissuade me from going.

What do you mean? I lived in south America for two years. Visited Peru, Ecuador, Bolivia, Chile, and Argentina. I felt a lot safer over there compared to here, much less scams and violence in general. Of course there is much less tourism, but even so, I never felt in danger. Very friendly people too, I had no trouble meeting locals.

Only downside is wages are significantly lower in S.America, and the cost of living is slightly higher, compared to Thailand.

Even so that shouldn't stop at least a visit, it's an beautiful continent, in fact the main reason I'm in Thailand is to boost my career opportunities for when I want to return there.

Hey razorramone -- I would like to hear your thoughts on South America. You've lived in both Thailand and South America, so you are in a better position to do this than most. I have also heard that the locals are quite friendly. That would be similar to Thailand. Actually, I think it's a common characteristic of most poorer developing countries that have only recently modernized.

For me, I have never felt a pull from Latin America. It's not based on any rational basis just never felt the allure the way I have with Thailand and Asia. I am not keen on the food there but I would admit I don't know a lot of it.