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Photo by Clint McKoy on Unsplash

As seafarer, you spend an enormous amount of time on your feet. You also do a lot of walking and climbing while on board. These physical activities, however, don’t always mean that you’re staying healthy.

Staying healthy is more than that and you need to keep that in mind. Here are other ways to stay healthy while on board:

Eat balanced meals.

It’s tempting to overindulge since you’re at sea most of the time. Resist the temptation to binge and choose meals that include fruits, vegetables, lean meat, and fish. If possible, eat grilled, roasted or steamed meat rather than fried.

Have your breakfast.

Experts have repeatedly said that breakfast is the most important meal of the day. This has always remained true. As seafarers, you need energy to do your work and this starts with breakfast. Choose to have simple but healthy breakfast like poached eggs, oatmeal, wheat bread, etc.

Minimize alcohol intake.

It’s easy to just pass the night drinking with your fellow seafarers. If your shipping company allows alcohol on board, don’t abuse this privilege and drink every night. Remember that you have a job to do and you need to stay healthy to do it.

Drink more water.

It’s easy to forget to drink water because you’re always on the go. Remember to always drink water to stay refreshed and recharged. It’s also a good drink to stay alert instead of coffee. Experts advise to drink at least 8 glasses of water everyday.

Take your vitamins.

Even when you eat balanced meals, it’s still a good idea to take supplements. Load up on your vitamin C, zinc, and vitamin D to avoid getting sick.

Sleep adequately.

Experts advise that you sleep 6 to 8 hours a day. Sleeping adequately allows you to perform optimally. Even more important, when you get enough sleep, you are a more energetic and positive person.

Do other physical activities.

If your ship has a pool or a gym, it’s good to swim or hit the gym regularly. It helps you keep in shape and you can bond with your fellow seafarers, as well.

Stay off sweets.

Sugary food makes you drowsy and will cause you to gain weight. Enough said.

Stay in touch with your family and friends.

Staying in touch with your loved ones motivate you to be better and be more positive. Talk to friends and family members who are supportive of what you do.


Stay connected with a higher being. It’s important that you are anchored with something bigger than you. Whatever religion you practice, make sure you spend time reflecting on your life and thanking that higher being for all the blessings you have received.

Be grateful for everything.

Being grateful is one way of staying healthy because you learn to appreciate all the little things in your life.

Remember to do these things so that you stay healthy, whether you’re on board or not. These may be simple things but the effect is significant.

Roche Leonor

Roche Leonor has been a corporate communications and digital marketing manager for more than 15 years. She occasionally holds public workshops on social media and digital marketing management. She is also the daughter of a retired sea captain.