From reactive to proactive: How expats can take charge of their health in the Netherlands

Life in the Netherlands can move fast: new routines, work demands, and a culture that thrives on efficiency. For many expats, adjusting to this pace comes with hidden challenges. But pause for a moment and ask yourself: how are you really doing? Are you thriving, or just getting by?

Maybe you’re not sleeping well. Your energy’s dipped. Your digestion’s unpredictable. You’ve noticed vague complaints but brushed them off, or your GP said everything looks fine. Sound familiar?

Many expats come from countries where preventive check-ups and in-depth health conversations are common. In contrast, the Dutch healthcare system can feel reactive: you’ll get help when something is really wrong, but there is less guidance on staying healthy in the meantime. That’s where a more personal, proactive approach makes all the difference. 

Functional Medicine: Moving beyond reactive healthcare

Your body is an interconnected system, and health issues rarely have just one cause. There is a way to approach health differently through Functional Medicine, which looks at root causes rather than treating only symptoms. Functional Medicine can help you understand how nutrition, sleep, stress and environmental factors shape your energy and long-term wellbeing.

Many of today’s chronic illnesses, from diabetes to autoimmune conditions and hormonal imbalances, stem from similar patterns beneath the surface: inflammation, oxidative stress, insulin resistance, or gut imbalance. Rather than waiting for disease to appear years from now, it’s possible to address these processes early and take preventive action. 

The good news? About 80% of chronic health problems are lifestyle-related, meaning you can influence them. Small, positive changes have visible effects far sooner than health issues develop. Prevention isn’t abstract; it’s practical, daily self-care.

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Your health is personal

Trying to stay healthy in this day and age can be frustrating and confusing. What must I eat? What is healthy and what is not?

When it comes to your health, one-size-fits-all advice rarely works. Everyone has different triggers, habits, and stressors. So, understanding your own “manual”, or how your body truly functions, is key.

Here are a few rules of thumb that make a measurable difference: 

• Nutrition: Eat whole, unprocessed foods, ingredients your grandparents would recognise. Add variety and colour: eat the rainbow daily.
• Movement: Mix cardio, strength, and balance training. Find an active routine that fits your lifestyle, preferably one you enjoy.
• Sleep: Try the 3-2-1 rule. No food within three hours of bedtime, no mental work within two, and no screens for the final hour.
• Stress management: Take short “pause” moments each day. A few deep breaths can reset your nervous system.
• Environment: Reduce toxins by choosing natural care and cleaning products.
• Connection & purpose: Nourish relationships and meaningful activities that energise and fulfil you.

These basics sound simple, but can be transformative when applied consistently. And for expats juggling change and high performance, personalised insight can help you feel more grounded and clear-headed, now and later.

A proactive approach to health

When you understand how your body works, you can make smarter choices, adapt with confidence, and truly take charge of your health, wherever life takes you. By moving beyond a reactive mindset and addressing your well-being at its roots, you ensure that you aren't just surviving your time abroad but truly thriving.

Investing in your health today is the most powerful way to safeguard your future self and build the resilience you need to embrace every new opportunity in the Netherlands.