Have you heard about the “healthy immigrant effect”? This is the phenomenon where newcomers are healthier than the Canadian-born population upon arrival, but they tend to grow less healthy as they live here longer. Researchers say that issues such as stress due to major life changes, as well as adopting less healthy behaviors are the causes of this effect.

Here are five ways to prevent the healthy immigrant effect:

1. Watch your diet

Your first few days as a newcomer is expected to be a busy time. It can also be stressful. You may not have time to prepare healthy meals so you might choose to eat what is convenient, like junk food and instant meals.

You should realize that you need a healthy diet especially during this time. Nutritious food increases your energy and immunity against sickness. You’ll need energy and strength for activities that are necessary for your smooth settlement. Learn about Health Canada’s Food Guide and read Healthy eating habits for newcomers for more tips to help you stick to a healthy diet.

A great strategy is cooking your traditional foods. You can probably find native ingredients at ethnic food stores all over the province. Add vegetables and fruits in season in the prairies and follow nutrition tips from Home and Family (Manitoba Association of Nutritionists). You’ll end up with a varied and balanced diet.

 

Cooking with frozen vegetables, Home & Family, Manitoba Association of Home Economists

Video in various languages may be found here: Video resources

2. Stay active

   Staying active can be hard in winter, but there are ways to stay active all year-round. For example, you can exercise at home. You can also join activities at your local community center. Regular activities like taking the stairs (instead of the elevator) or shoveling snow on your driveway are good for you. You can get used to cold weather by trying outdoor sports and going to festivals. Learn how to ice skate (a seasonal offering from MOSAIC), visit a museum, library or park. Read How to stay fit and active indoors to get more fitness tips. Check the Canadian 24-Hour Movement Guidelines to know how much physical activity you should have each week.

3. Stay positive

   Moving to a new place can be difficult. You may experience culture shock, or go through a rough job search. You might feel unhappy if things don’t go as you hoped. Stress can weaken your immune system, making you prone to sickness.

   Know that this is just a phase. You can get through this by staying positive. Talking to family and friends will help. You can also access counselling support from immigrant-serving organizations throughout Manitoba, like Aurora Family Therapy Center.

   Not getting enough sunlight in winter can also bring you down. Seasonal Affective Disorder (SAD) is a type of depression that is related to changes in seasons. People with SAD usually feel lethargic and moody starting in the fall until the winter months. If you think you may have SAD, talk to your doctor about it.

4. Stay informed

   Manitoba has many health programs for you and your children. One program is called Dial-a-Dietitician. You can call for free and talk to a health professional. They can give you advice on how to eat healthy. You can contact them at 204-788-8248 or 1-877-830-2892 (toll-free).

5. Strengthen your immune system

   Aside from proper nutrition and exercise, you can boost your immune system with vitamins such as D, C as well as zinc, especially during flu season. Remember to consult your doctor before taking these supplements. You can also get free flu shots from local health clinics, doctor’s offices or pharmacies. Check the Manitoba Health page for more information on flu vaccines and where to get them.

   Take care!

 
Article updated May 6, 2024.