The Hidden Factor That Strongly Affects Expats’ Health and Nutrition — But Is Rarely Talked About
When people move abroad, they usually prepare for the obvious challenges:
a new language, unfamiliar food, bureaucracy, cultural differences.
What most expats do not prepare for is the factor that often has the strongest impact on their health, eating behavior, and overall well-being.
Social connection — or the lack of it.
As an expat health and nutrition coach, I see this pattern again and again. And it is the main reason why I created the Friendship Abroad podcast.
My Expat Experience: Five Countries, One Repeating Pattern
I was born and raised in Belarus, an Eastern European country between Poland and Russia. From a young age, I knew I would not stay there forever — and eventually, I didn’t.
Over the past nine years, I have lived in five different countries. Each move brought growth, opportunity, and new perspectives. But it also revealed something unexpected.
The hardest part of expat life was not language barriers, paperwork, or adapting to local food.
It was loneliness.
Or relationships that remained polite but superficial.
Conversations that never turned into real connection.
As a deeply social person, this was especially difficult for me. Connection is not optional — it is essential.
What Nutrition Coaching Taught Me About Loneliness
In my professional work as a nutrition coach, I rarely focus on food alone. Together with my clients, we explore what they truly need — and what food sometimes ends up replacing.
Over time, a clear pattern emerged.
Around 80% of my expat clients struggle with overeating, digestive issues, or low energy not because of a lack of nutritional knowledge, but because of loneliness, social isolation, or the absence of meaningful relationships.
Food becomes comfort.
Food becomes structure.
Food becomes something to fill the emotional gap.
This was a turning point in my work.
I realized that social connection is not a “nice to have.” It is a health factor — just as important as nutrition, sleep, or movement.
And yet, it is rarely discussed openly.
Why Making Friends Abroad Is So Hard — Especially as an Adult
As children, friendship was simple.
“Do you want to play?”
Five minutes later: best friends.
As adults, it doesn’t work that way anymore.
And when you move to another country, it becomes even more complex:
- social circles are already formed
- cultural norms are unclear
- vulnerability feels risky
- time and energy are limited
Many expats feel ashamed to admit they are lonely — especially when their life “looks good” from the outside.
That silence is part of the problem.
Why I Created the Friendship Abroad Podcast
I created Friendship Abroad to start an honest conversation about something that affects expats’ mental health, physical health, and eating behavior — but is rarely addressed.
This podcast is not about expert advice or universal solutions.
Instead, it is an exploration.
I interview people who moved abroad as adults and managed to build real friendships:
- what worked
- what didn’t
- what surprised them
- what they wish they had known earlier
Some of these people are my friends.
Some of them are listeners.
And some may be you.
The podcast was inspired by a Dutch show where friends openly discuss dating. Listening to it, I realized something simple: for many adults, finding a friend can feel just as complex as finding a life partner.
So why don’t we talk about it openly?
What You Can Learn From This Podcast
By listening to Friendship Abroad, you will:
- feel less alone in your expat experience
- understand how social connection influences health and nutrition
- hear real, unfiltered stories instead of idealized advice
- discover different ways people build friendships abroad
- gain perspective — without pressure or comparison
This podcast is for expats, international professionals, and anyone who has moved countries and felt disconnected.
Where to Listen
You can listen to Friendship Abroad on:
New episodes are released every 3 weeks.
If you would like to share your own story and become a guest on the podcast, you can reach out via email: nutrihanna.nl@gmail.com