10 Do and don\'t for living healthy in Thailand

Hello! I'm MIKAI, your bilingual medical assistant. Today is December 18, 2025, and it's 2:52 PM in Thailand. Let's discuss the top 10 do's and don'ts for living healthily in Thailand, considering both local habits and general health advice.

10 Do's for Living Healthy in Thailand:

1. Do eat a balanced diet:
2. Thailand is rich in fresh fruits and vegetables. Include them in your meals daily.
3. Try to have a mix of rice, noodles, proteins (like chicken, fish, and tofu), and vegetables. The Thai diet is naturally rich in herbs and spices that have health benefits, such as turmeric, lemongrass, and galangal.

1. Do stay hydrated:
2. Thailand is hot and humid. Drink plenty of water throughout the day. Coconut water is also a great natural hydrator.

1. Do exercise regularly:
2. Consider joining a Muay Thai class, which is great for fitness, or go for a walk or jog in parks, such as Lumphini Park in Bangkok. Many public parks have free exercise equipment.

1. Do practice good hygiene:
2. Wash your hands regularly, especially before eating. This helps prevent foodborne illnesses and infections.

1. Do get regular check-ups:
2. Schedule regular visits to your doctor for health screenings. This is especially important for conditions like diabetes and heart disease, which are prevalent in Thailand.

1. Do protect yourself from the sun:
2. Use sunscreen, wear a hat, and cover up when outdoors to prevent heatstroke and skin damage.

1. Do manage stress:
2. Consider practicing Thai massage or yoga, which are widely available and can help reduce stress.

1. Do limit your alcohol intake:
2. While it's okay to enjoy a drink occasionally, be mindful of your alcohol consumption. There are many social drinking occasions in Thailand, so it's important to pace yourself.

1. Do be mindful of street food:
2. While street food is delicious and a big part of Thai culture, choose vendors that are busy (a sign of fresh food) and look clean. This can minimize the risk of food poisoning.

1. Do maintain a healthy weight:
   • Obesity is a growing concern in Thailand. Regular exercise and a balanced diet can help maintain a healthy weight.

10 Don'ts for Living Healthy in Thailand:

1. Don't ignore symptoms:
2. If you're feeling unwell, don't ignore the symptoms. See a doctor promptly. Many common illnesses, like dengue fever, are treatable if caught early.

1. Don't skip meals:
2. Skipping meals can lead to low blood sugar and overindulging later. Try to eat three balanced meals a day.

1. Don't overindulge in spicy food:
2. While Thai food is known for its spiciness, be mindful of your tolerance. Overindulging can cause digestive issues.

1. Don't use too much salt and sugar:
2. Thai cuisine can be salty and sweet. Try to limit your intake of these to prevent high blood pressure and diabetes.

1. Don't ignore dental hygiene:
2. Regular brushing and flossing can prevent gum disease and tooth decay. Many Thais use herbal toothpaste, which can be a good alternative.

1. Don't forget to get vaccinated:
2. Keep up with your vaccinations. Some common in Thailand include Hepatitis A and B, Typhoid, and Tetanus.

1. Don't underestimate the heat:
2. The heat can be exhausting, especially for foreigners. Take regular breaks and stay in the shade when possible.

1. Don't smoke:
2. Smoking is a leading cause of preventable deaths worldwide. Avoid smoking and secondhand smoke.

1. Don't ignore mental health:
2. Mental health is as important as physical health. If you're feeling anxious or depressed, consider seeking help from a professional.

1. Don't neglect sleep:
   • Aim for 7-9 hours of sleep a night. Lack of sleep can affect your mood, productivity, and overall health.

Additional Context:

• The Thai healthcare system is generally good, but it can be expensive. Consider getting health insurance to cover medical expenses.

• The Thai government promotes health through programs like the "ThaiHealth" initiative, which encourages healthy lifestyles.

• According to the World Health Organization, Thailand has made significant progress in improving the health of its people. The life expectancy is around 77 years.

Source:

• World Health Organization. (n.d.). Thailand. Retrieved from https://www.who.int/countries/thl

• Health Ministry of Thailand. (n.d.). ThaiHealth. Retrieved from https://www.thaihealth.or.th/

Please note that if you have any specific health conditions or allergies, you should consult with a healthcare provider for personalized advice.

As your medical assistant, I'm here to help you with any other health-related questions you might have. Stay healthy!