📚 Health Maintenance and Disease Prevention Guide for Studying in Spain | 西班牙留学期间健康维护与疾病预防指南
Studying abroad in Spain is an exciting opportunity, but maintaining good health is key to a successful and enjoyable experience. From navigating a new healthcare system to adapting to local food and climate, proactive health management can prevent many common issues. This guide provides essential advice on vaccines, insurance, common illnesses, mental well-being, and daily health practices to help you stay safe and healthy throughout your stay.
在西班牙留学是一段令人兴奋的经历，但保持良好的健康是顺利完成学业并享受生活的基础。从熟悉全新的医疗体系到适应当地饮食与气候，主动管理健康能有效预防许多常见问题。本指南为你梳理了疫苗接种、医疗保险、常见疾病、心理健康以及日常保健等方面的关键建议，助你在西班牙期间安全、健康地度过每一天。
1. Understanding the Spanish Healthcare System | 了解西班牙医疗体系
Spain has a high-quality public healthcare system known as the Sistema Nacional de Salud (SNS). While it provides universal coverage to residents and employed workers, international students on a student visa are generally not automatically entitled to free public healthcare. You will need to have valid private health insurance or, if you are an EU citizen, a European Health Insurance Card (EHIC) to access services.
西班牙拥有高质量的公共医疗体系，即国家卫生系统（SNS）。尽管该系统向居民和有工作的劳动者提供全民保障，持学生签证的留学生通常不能自动享受免费公共医疗。你需要持有有效的私人健康保险，如果你是欧盟公民，则可凭欧洲健康保险卡（EHIC）获得服务。
Private medical care is widely available and often preferred by international students due to shorter waiting times and English-speaking staff. Major providers include Sanitas, Adeslas, and Asisa. Always carry your insurance card and passport when visiting a doctor. For emergencies, you can go directly to the public hospital emergency department (urgencias) where immediate care is provided regardless of insurance status, although you may be billed later if you are not covered.
私立医疗服务非常普及，且因候诊时间短、部分配有英语服务人员，常受留学生青睐。主要的保险公司有 Sanitas、Adeslas 和 Asisa。就诊时务必随身携带保险卡和护照。遇到紧急情况，可直接前往公立医院的急诊科（urgencias），医院会先提供紧急救治，无论有无保险，但若未参保事后可能会收到账单。
2. Mandatory and Recommended Vaccinations | 强制与推荐疫苗接种
Spain does not require specific vaccinations for entry from most countries, but it is strongly recommended that your routine immunizations are up to date. Ensure you are protected against measles, mumps, rubella (MMR), diphtheria, tetanus, pertussis (DTaP), varicella (chickenpox), and polio. It is also advisable to get the annual influenza vaccine, especially if you arrive in autumn.
西班牙对大多数国家的入境者没有强制接种要求，但强烈建议你确保常规疫苗均在有效期内。请确认自己已接种麻疹-腮腺炎-风疹（MMR）疫苗、白喉-破伤风-百日咳（DTaP）疫苗、水痘疫苗和脊髓灰质炎疫苗。同时建议接种年度流感疫苗，尤其在秋季抵达时。
For those planning to travel extensively or live in rural areas, consider vaccination against hepatitis A and B. Meningococcal meningitis vaccination may be recommended for long stays in close-contact settings like dormitories. Tick-borne encephalitis is rare but can be a risk in wooded areas, so use insect repellent. Visit a travel clinic at least 4–6 weeks before departure to discuss your personal needs.
计划到处旅行或住在郊区的同学，可考虑接种甲肝和乙肝疫苗。对于住在宿舍等密切接触环境中的长期留学生，建议接种流行性脑脊髓膜炎疫苗。蜱传脑炎虽罕见，但在林区有一定风险，因此要使用驱虫剂。出发前4到6周到旅行医学门诊咨询，做好个人接种规划。
3. Securing Health Insurance Coverage | 确保医疗保险覆盖
Health insurance is mandatory for obtaining a student visa for Spain. You must purchase a policy that offers full coverage in Spain, with no co-payments or deductibles, and a minimum coverage of €30,000. Many universities provide links to approved insurance companies. Always check that the policy covers repatriation in case of serious illness or death, which is a visa requirement.
办理西班牙学生签证必须购买医疗保险。保单须在西班牙境内提供全额保障，无共付额或免赔额，最低保额通常要求3万欧元。不少大学会推荐审核过的保险公司，请留意检查保单是否涵盖重病或死亡时的遗体遣返，这也是签证要求之一。
Once you are in Spain, you can obtain a health card (tarjeta sanitaria) from your insurer, which gives you access to a network of clinics and hospitals. Keep a digital copy of your policy documents on your phone. If you have a pre-existing condition, confirm whether it is covered. For EU students, the EHIC allows access to medically necessary state-provided healthcare during a temporary stay, but it does not replace comprehensive travel insurance, so additional private cover is wise.
抵达西班牙后，你可以向保险公司申领医疗卡（tarjeta sanitaria），凭卡在合作诊所和医院网络内就诊。建议在手机中保存保单的电子版。如有既往病史，请确认是否在承保范围内。对于欧盟学生，EHIC卡可确保在短期居留期间获得必要的公立医疗服务，但它不能替代全面的旅行保险，额外购买私人保险更为稳妥。
4. Common Illnesses and Prevention | 常见疾病与预防
Digestive upsets are among the most frequent health complaints for newcomers. Tap water in Spain is generally safe to drink in major cities, but in some coastal or rural areas, bottled water is recommended. Be cautious with street food and ensure raw vegetables and fruits are washed thoroughly. Wash your hands frequently to avoid gastroenteritis.
肠胃不适是新到西班牙的留学生最常遇到的健康问题。大多数城市的自来水可安全饮用，但在部分沿海或乡村地区，建议饮用瓶装水。对街头小吃应谨慎，确保生食蔬果彻底清洗。常洗手可有效避免肠胃炎。
Sunburn and heat-related illnesses are real risks, particularly from May to September. Use a high-factor sunscreen (SPF 30 or above), wear a hat, and avoid prolonged exposure between 12 p.m. and 4 p.m. Drink plenty of water to prevent dehydration. Also be mindful of seasonal colds and flu; get the flu shot and maintain good respiratory hygiene.
晒伤和中暑是实实在在的风险，尤其在每年5月至9月。使用高倍防晒霜（SPF30及以上），戴帽子，避免在中午12点至下午4点间长时间暴晒。多喝水以防脱水。同时要提防季节性感冒和流感，接种流感疫苗并保持良好的呼吸道卫生习惯。
5. Managing Allergies and Chronic Conditions | 过敏与慢性病管理
If you have known allergies, learn the Spanish names for allergens such as peanuts (cacahuetes), shellfish (mariscos), gluten (gluten), and lactose (lactosa). When dining out, clearly communicate your allergy: 'Tengo alergia a...’ Always carry an adrenaline auto-injector if prescribed and have a Spanish-language medical alert card.
如果你有明确的过敏史，务必掌握常见过敏原的西班牙语名称，如花生（cacahuetes）、贝类（mariscos）、麸质（gluten）和乳糖（lactosa）。外出就餐时，要清楚地说明：“Tengo alergia a...（我对……过敏）”。若医生开具了肾上腺素自动注射器，应随身携带，并备一张西班牙语的医疗警示卡。
For chronic conditions such as asthma, diabetes, or hypertension, bring a sufficient supply of medication for your first few months, along with a doctor's letter in English and Spanish detailing your diagnosis and prescriptions. Register with a local specialist early; your insurance can help you find an English-speaking doctor. Don't wait until medication runs out to seek a prescription renewal, as some drugs may require a local doctor's evaluation first.
对于哮喘、糖尿病或高血压等慢性病，请携带足够最初几个月使用的药量，并附上英文和西班牙文的医生说明信，详述诊断与处方信息。尽早向当地专科医生登记建档，保险公司可为你推荐说英语的医生。不要等到药物耗尽才去续方，因为部分药品可能需要本地医生重新评估后才能开具。
6. Mental Health and Well-being | 心理健康与福祉
Cultural adjustment, language barriers, and academic pressure can lead to stress, anxiety, or homesickness. It is perfectly normal to experience emotional lows during your stay. Most universities offer free, confidential psychological counselling services for students. Don't hesitate to reach out early; speaking with a counsellor can provide effective coping strategies.
文化适应、语言障碍和学业压力可能引发压力、焦虑或思乡情绪。在留学期间出现情绪低谷完全正常。大多数大学都为学生提供免费且保密的心理咨询服务。不要犹豫，早求助早受益，与咨询师交谈能获得有效的应对策略。
Build a support network by joining student clubs, language exchange groups, or sports teams. Maintain a regular routine, including exercise and social activities. Limit social media use that triggers comparison. If you experience persistent low mood, sleep problems, or loss of interest, seek professional help. Remember that mental health is as important as physical health.
通过加入学生社团、语言交换小组或体育队建立支持网络。保持规律作息，坚持锻炼和社交活动。减少引发攀比心理的社交媒体使用。如果你持续情绪低落、失眠或对事物失去兴趣，请寻求专业帮助。请记住，心理健康和身体健康同等重要。
7. Nutrition and Food Safety | 营养与食品安全
Embracing the Mediterranean diet can boost your health: enjoy fresh vegetables, fruits, legumes, olive oil, fish, and moderate dairy. Be cautious of potential food poisoning by avoiding raw or undercooked eggs and meat. In summer, ensure cold chain for perishables; don't leave food in a hot car or room for long. Pay attention to 'fecha de caducidad’ (expiry date) on packaged goods.
融入地中海饮食有助于提升健康水平：多摄入新鲜蔬菜、水果、豆类、橄榄油、鱼类和适量奶制品。预防食物中毒需避免生食或未煮熟的蛋类和肉类。夏季注意易腐食品的冷链保存，不要将食物长时间留在炎热的车内或室内。留意包装食品上的“fecha de caducidad”（保质期）。
Tapas culture is fun but be mindful of hygiene in small bars. Choose busy places with high customer turnover. If you have dietary restrictions, learn phrases like 'sin gluten’ (gluten-free) and 'sin lactosa’ (lactose-free). Most supermarkets are well stocked with special dietary options. Stay hydrated with water and limit sugary drinks, especially during hot spells.
塔帕斯文化充满乐趣，但在小酒吧要留意卫生状况，尽量选择客流量大、翻台率高的店铺。如有饮食禁忌，学会诸如“sin gluten”（无麸质）、“sin lactosa”（无乳糖）等表达。大多数超市备有充足的特殊膳食选项。多喝白水，尤其在酷热天气里，减少含糖饮料的摄入。
8. Coping with Climate and Environmental Changes | 应对气候与环境变化
Spain's climate varies greatly: the north is cool and rainy, the centre has cold winters and hot summers, while the south and Mediterranean coast can be extremely hot and dry. Dress in layers and always carry a light jacket for sudden temperature drops. In high temperatures, prevent heatstroke by staying indoors during peak hours and using fans or air conditioning wisely.
西班牙气候差异显著：北部凉爽多雨，中部冬冷夏热，南部和地中海沿岸则可能极度炎热干燥。建议分层穿着，并随身带一件薄外套应对突降的温差。在高温天气，避免在最热时段外出，合理使用风扇或空调，预防中暑。
Air quality in large cities like Madrid and Barcelona can occasionally affect respiratory health. Download a local air quality app and limit outdoor exercise on high pollution days. If you move to a high-altitude city such as Granada, give your body time to adjust. For allergies, pollen counts can be high in spring, so keep windows closed and take antihistamines as needed.
马德里、巴塞罗那等大城市的空气质量偶尔会影响呼吸系统健康。下载本地空气质量应用，在污染严重时减少户外运动。如果你迁居到格拉纳达等高海拔城市，要给身体适应的时间。春季花粉计数可能较高，过敏体质者宜关窗并使用抗组胺药物。
9. Emergency Preparedness and First Aid | 应急准备与急救
The European emergency number is 112, which operates 24/7 and can connect you to police, ambulance, or fire services with operators who usually speak English. Save this number in your phone and memorize it. Keep a small first-aid kit with bandages, antiseptic wipes, pain relievers, and any personal medication.
欧洲统一的紧急电话号码是112，全天候运行，接线员通常能说英语，可为你接通警察、救护车或消防。请将此号码存入手机并牢记。自备一个小急救包，内含创可贴、消毒湿巾、止痛药和个人必需药品。
Know the location of the nearest emergency room (urgencias) and 24-hour pharmacy (farmacia de guardia). Learn basic first aid phrases: 'Necesito un médico’ (I need a doctor), 'Es una emergencia’ (It's an emergency). If you witness a serious accident, call 112 before attempting to help, unless you are trained. Also register with your country's embassy or consulate for additional support in a major crisis.
了解最近急诊室和24小时值班药店（farmacia de guardia）的位置。学会基本的急救用语：“Necesito un médico”（我需要医生）、“Es una emergencia”（这是紧急情况）。若目睹严重事故，除非你受过训练，否则先拨打112再施救。同时，在所属国家的大使馆或领事馆登记，以便在重大事件中获得额外支援。
10. Medication and Prescription Tips | 药品与处方贴士
In Spain, pharmacies (farmacias) are marked by a green cross and are the only places to buy medicine. Over-the-counter drugs for colds, pain, or allergies are easily available. However, many medications that are over the counter in your home country may require a prescription (receta médica) in Spain. Always consult a doctor for antibiotics.
在西班牙，药店（farmacias）以绿色十字为标识，是唯一可以购买药品的地方。感冒药、止痛药、抗过敏药等非处方药容易买到。但在你本国可能无需处方的许多药品，在西班牙却需要医生处方（receta médica）。抗生素必须在医生指导下获取。
Carry a translated list of your medications, including generic names. Keep medicines in their original packaging with labels. If you need a refill, schedule a doctor's appointment early; some Spanish doctors require a physical examination before prescribing. Never share your prescription with friends or import large quantities of controlled substances, as customs regulations are strict.
携带一份翻译好的药品清单，并标注通用名。药品应保留在原包装内并附有标签。如需续药，请提前预约医生；部分西班牙医生在开处方前要求进行身体检查。切勿与他人共用处方药，也不要大量携带管制药品入境，海关对此规定非常严格。
11. Cultural Adaptation and Health Literacy | 文化适应与健康素养
Health is not just about avoiding illness; it's about feeling comfortable in your new environment. Take time to learn basic Spanish medical vocabulary and understand the local etiquette of doctor visits. Appointments are often required, and punctuality is valued. In public clinics, you might encounter longer waiting times, so bring a book or something to occupy yourself.
健康并不仅仅是避免生病，更是让你在新环境中感到舒适。花些时间学习基本的西班牙语医疗词汇，了解当地就医礼仪。就诊通常需要预约，并且要守时。在公共诊所，你可能遇到较长的候诊时间，不妨带本书或做些其他事情来打发时间。
Spaniards tend to be warm and personal; don't be surprised if a doctor greets you with a kiss on both cheeks in a social context, though in a clinical setting a handshake is more common. Being open and clear about your symptoms, in whatever Spanish you can manage, will build trust. Participate in university health workshops to improve your health literacy and meet peers who share similar concerns.
西班牙人热情且注重人际交往；若在社交场合医生以贴面礼相迎不必诧异，不过在诊室中握手更为常见。尽力用西班牙语坦诚、清晰地描述病情，有助于建立信任。参加大学组织的健康工作坊，既能提升健康素养，也能结识有相似需求的同伴。
Published by TutorHao | Study Abroad Health Revision Series | aleveler.com
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