Living in Malta is a big change for all third country nationals. The island is small but busy, with warm weather, different food, and a lifestyle that may not always feel the same as home. Many people come here to work, study, or settle with their families. Life is not always easy, but staying healthy makes a huge difference.
In this blog, we will talk about Healthy Living in Malta. We will look at food, exercise, and lifestyle tips that are simple and useful for Third Country Nationals. The goal is not to give strict rules but to share easy habits that can help you feel strong and happy while living here.
Why Healthy Living in Malta Matters for Nepalese
For many hird country nationals in Malta, daily life is busy. Most of us work long hours in construction, hospitality, care work, or other jobs. Some are students balancing studies and part-time work. Because of this, we often forget to take care of ourselves.
But health is the base of everything. If you are healthy, you can work better, study better, and also enjoy life more. Healthy living is not only about eating the right food or exercising. It also means getting enough sleep, drinking water, spending time with people, and managing stress.
Malta is a good place to start healthy habits. The country has fresh food, clean air, and many outdoor spaces where you can walk or relax. If we learn how to use these opportunities, life can feel much better.
Food Habits for Healthy Living in Malta
Food is the foundation of good health. In Malta, you will find both challenges and chances when it comes to eating.
Cook Nepalese Meals at Home
Most Nepalese love dal-bhat-tarkari. Cooking at home is not only cheaper but also healthier. Restaurants are costly, and fast food is not good for daily life. By cooking rice, lentils, and vegetables at home, you get the nutrition you need and also the taste of Nepal.
Find Nepali and Asian Shops
In places like Hamrun, Gżira, and Qawra, there are shops that sell rice, lentils, spices, and other Asian foods. Having these in your kitchen helps you stay connected to your roots.
Try Local Maltese Foods
Malta offers fresh vegetables, fruits, and fish. Tomatoes, cucumbers, beans, and oranges are very common. You can buy them at open markets or supermarkets. Adding them to your meals gives you energy and keeps your body fit.
Eat Less Oil and Fried Snacks
Many of us like samosa, pakoda, or fried meat. Eating these sometimes is okay, but daily fried food can cause health problems. Try to grill or steam food when possible.
Drink Enough Water
Malta gets very hot in summer. Nepalese working in construction often get dehydrated. Carry a bottle and drink water every hour.
Exercise Tips for Nepalese in Malta
Many Nepalis think that working in construction or hospitality is already exercise. Yes, these jobs are physical, but exercise is more than just work. It keeps your heart healthy, improves your mood, and reduces stress.
Walking and Jogging
Malta has beautiful coastal roads and seaside paths. Walking for 30 minutes a day can refresh your mind. Places like Sliema Promenade, Valletta waterfront, and Bugibba are perfect for evening walks.
Join a Gym
Gyms are available in almost every town. Some are cheap and open 24 hours. If you want to build muscle or lose weight, gyms are helpful.
Play Sports with Friends
Football and cricket are popular among Nepalese in Malta. Playing once or twice a week is a fun way to stay active and social.
Home Exercise
If you are busy, simple push-ups, sit-ups, or stretching at home are enough. Even 15 minutes daily makes a difference.
Lifestyle Tips for Healthy Living in Malta
Healthy living is not just about food and exercise. It is also about how you live every day. Small changes in lifestyle can make your body and mind stronger.
Get Enough Sleep
Many Nepalese work shifts or long hours. Sleeping less than 6 hours makes you tired and weak. Try to get at least 7 hours of rest.
Manage Stress
Being away from family and living in a new country can be stressful. Talking to friends, joining community events, or even simple meditation can help.
Balance Work and Life
Work is important, but so is life. Spend weekends exploring Malta, visiting beaches, or just relaxing with friends. This balance is key for good health.
Stay Connected with Community
Nepali community in Malta is growing. Joining groups, attending festivals like Dashain and Tihar, or helping others gives you mental support and happiness.
Limit Alcohol and Smoking
Some people use alcohol or smoking to reduce stress. But in the long run, these harm the body. Try to cut down slowly.
Opportunities for Healthy Living in Malta
Malta is small but full of healthy options if you look around.
- Fresh Food Markets: Local markets in Valletta, Mosta, and Marsaxlokk sell fresh produce.
- Seaside Walks: Malta’s coastline is perfect for walking or jogging.
- Community Sports Grounds: Some towns have public football grounds or open gyms.
- Healthcare Services: If you need medical help, Malta has good healthcare. As a worker, you have access to clinics and hospitals.
Practical Daily Routine for Nepalis in Malta
Here’s a simple daily plan you can follow:
- Morning: Drink water, do 10 minutes of stretching, eat a light breakfast.
- Workday: Carry lunch from home if possible. Drink water often.
- Evening: Walk or play sports. Cook simple food at home.
- Night: Relax, talk to family or friends, and sleep on time.
This simple routine helps you stay active, save money, and feel happy.
Final Thoughts
Healthy living in Malta is possible for every Nepali. You do not need expensive food or complicated exercise. Small daily habits like cooking fresh meals, walking often, drinking water, and sleeping well can make life much better.
Malta gives us many chances to live healthy, but it is our choice to use them. As Nepali, we are hardworking and strong. If we take care of our health, we can enjoy life here and also support our families back home with more energy.
So, let’s make a promise to ourselves: to eat better, move more, rest well, and live a happy and healthy life in Malta.
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