Taking Care of Mental and Physical Health for Filipino Seafarers
Filipino seafarers face unique challenges that test both body and mind: months away from family, unpredictable weather conditions, physically demanding work schedules, and the psychological strain of isolation at sea.
Dr. Saren Bongalonta-Roldan sees these challenges daily as Medical Director of Health Metrics, Inc. She works with seafarers preparing for deployment and those dealing with health issues during their careers. “Health preparation starts before you ever step aboard,” she explains. The difference between seafarers who thrive and those who struggle often comes down to preparation, prevention, and proactive health management.
Building Your Physical Foundation
Physical fitness isn’t optional in maritime work. The job demands stamina for 12-hour shifts, strength for manual labor, and endurance for months-long contracts. Dr. Roldan recommends starting fitness routines at least six months before your first deployment.
Cardiovascular health matters most. Walking, running, or cycling builds the endurance needed for extended work periods. Strength training helps prevent injuries during cargo operations and equipment maintenance. Flexibility exercises reduce the risk of back problems that plague many seafarers after years of physical labor.
Diet preparation is equally important. Learn to eat balanced meals with limited fresh ingredients, since ships carry mostly preserved and canned foods. Practice portion control and understand nutrition basics. “Many seafarers gain significant weight during contracts because they don’t know how to manage shipboard eating,” Dr. Roldan notes.
Medical screening requirements keep getting stricter. Conditions like diabetes, hypertension, and heart problems can disqualify candidates or require extensive documentation. Regular checkups with your physician help identify potential issues early. Get baseline measurements for blood pressure, cholesterol, and blood sugar levels. Address any problems before they affect your certification.
Preventing Common Health Problems
Digestive issues affect most seafarers at some point. Limited food variety, irregular meal times, and stress contribute to stomach problems, constipation, and appetite changes. Drink plenty of water and maintain regular meal schedules when possible.
Motion sickness surprises many new seafarers. Even experienced sailors can develop seasickness during severe weather. Over-the-counter remedies help, but prevention works better. Gradual exposure to motion through boat rides or amusement park rides before deployment can help build tolerance, as medical experts note that slow, intermittent habituation to motion is an effective strategy to reduce symptoms.
Skin problems develop from sun exposure, salt air, and limited bathing facilities. Pack quality sunscreen, moisturizers, and antifungal treatments. Pay attention to cuts and scrapes, which heal slowly in marine environments and can become seriously infected without proper care.
Eye strain from navigation equipment and computer screens affects bridge officers particularly. Bring quality sunglasses and computer glasses. Take regular breaks from screen work when duties allow.
Managing Mental Health at Sea
Isolation affects everyone differently. Some seafarers adapt quickly to shipboard life, while others struggle with loneliness and anxiety. Dr. Roldan emphasizes that mental health preparation matters as much as physical conditioning.
- Stay connected with family and friends. Most modern vessels provide internet access, though it may be limited or expensive. Budget for communication costs and establish regular contact schedules with loved ones. Video calls work better than text messages for maintaining emotional connections.
- Build relationships with your crewmates. Ships function as small communities where social dynamics significantly affect everyone’s experience. Participate in group activities, respect cultural differences, and contribute positively to shipboard morale. “A harmonious crew makes even difficult voyages manageable,” Dr. Roldan observes.
- Develop shipboard routines that provide structure and purpose beyond work duties. Exercise regularly, even if it’s just walking laps around the deck. Read books, learn new skills through online courses, or practice hobbies that don’t require much space or equipment.
- Set personal goals for each contract. Learn a new language, complete a certification course, or master a skill related to your duties. Having objectives beyond earning money gives voyages more meaning and helps time pass more constructively.
Using Available Support Systems
Modern shipping companies offer more health support than ever before. Telemedicine services connect you with doctors for non-emergency consultations. Many vessels carry advanced medical equipment and medications for treating common conditions.
Understand what your manning agency covers for medical emergencies. Know the procedures for seeking treatment in foreign ports and which expenses are reimbursed. Keep copies of your medical insurance documents and emergency contact information easily accessible.
Mental health resources are expanding rapidly. Many companies now provide confidential counseling services through phone or video calls.
Don’t ignore warning signs of serious mental health problems. Persistent sleep difficulties, appetite changes, mood swings, or thoughts of self-harm require immediate attention. Ships’ officers are trained to recognize these issues and can arrange for professional help.
Building Long-term Resilience
Successful seafarers develop coping strategies that work across multiple contracts and different vessels. Dr. Roldan calls this “adaptive resilience” – the ability to handle whatever challenges arise at sea.
Create flexible routines that adapt to different ship schedules and duties. What works on a container ship might not work on a tanker. Develop multiple strategies for exercise, entertainment, and stress management.
Learn from experienced crew members who’ve built sustainable careers. They often have practical advice about managing health challenges, dealing with difficult situations, and maintaining motivation during long voyages.
Plan for shore leave strategically. Use time off to address any health issues, reconnect with family and friends, and engage in activities that restore your mental and physical energy. Don’t waste shore leave on activities that leave you more tired or stressed.
Build a support network that extends beyond your immediate family. Connect with other seafarers who understand the profession’s unique challenges. Join professional associations or online communities where you can share experiences and get advice.
Taking care of yourself isn’t selfish – it’s professional responsibility. Your health affects your performance, your crewmates’ safety, and your ability to build a long, successful maritime career. The seafarers who thrive are those who treat health management as seriously as they treat their technical skills and safety training.
For more information about building a healthier, more sustainable maritime career, visit jebsen-ptc.com and explore how Jebsen PTC supports Filipino seafarers throughout their professional journeys.
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