Here’s some good news. If you’re looking for a way to live healthier, Scandinavia has answers. In fact, the Nordic countries are some of the healthiest parts of the globe. No wonder! The people in these countries have access to high-quality healthcare and a healthy lifestyle.
From ensuring access to healthy food to providing ample opportunities for exercise, the Nordic countries have created a culture of health and well-being. With their commitment to quality healthcare and healthy lifestyle, the Nordic countries are truly a model for the rest of the world.
What can we learn and adopt from their way of life? If healthy living habits from Scandinavia can help you feel better and live longer, it’s worth borrowing them! Let’s look at some habits common in Scandinavian countries that may explain their health and longevity — and how you can incorporate those habits into your own life.
Eat more fish
If you’re looking to improve your heart health, increase the amount of fish you eat. Some studies show that people who eat at least two servings of fatty fish per week have a lower risk of cardiovascular disease. Of course, there are other reasons why Scandinavian countries have such low mortality rates for cardiovascular disease. However, it’s likely that eating fish, due to their long-chain omega-3 content, reduces inflammation in arteries — both things that can lead to heart attacks and strokes.
When Scandinavians consume fatty fish, they’re eating lots of long-chain omega-3 fatty acids from seafood like salmon and anchovies (the latter being the most common type consumed by Norwegians). Omega-3s are also in walnuts, sesame seeds, chia seeds, and plant-based sources, although it’s unclear if they offer the same heart-protective benefits as long-chain omega-3s.
Break a sweat every day
Weight gain is one of the most common health problems in western countries. The good news is you can do something about it by adopting healthy lifestyle habits from Scandinavian countries. These countries have some of the lowest obesity rates in Europe. One reason is people who live in those countries incorporate more unstructured exercise into their day.
Exercise and activity are important parts of staying active, so make a commitment to break a sweat at least once per day. If you don’t have time for an hour-long workout, aim for shorter bursts during your day. For example:
- Walk or bike instead of driving.
- Take more steps and fewer elevators.
- Take a walk during lunchtime (or after work).
Studies show that even a ten-minute walk at lunchtime has mood-elevating benefits and helps with stress management. When possible, take extended breaks away from screens by going outside for walks around town.
Enjoy the outdoors
Scandinavian countries have a lot of natural beauty to enjoy, and they take advantage of it. Scandinavians are known for their love of the outdoors, and there are plenty of ways to enjoy the great outdoors in Scandinavia. One popular way is to hike in the mountains or forests. There are also plenty of opportunities for fishing, canoeing, and other outdoor activities.
If you don’t live near a Scandinavian country, don’t despair! You can still enjoy nature by going on walks through parks, hiking, or by visiting zoos or aquariums.
Learn to love fika
Fika is a Swedish word that loosely translates to “coffee break.” In Nordic culture, it’s not just a time to grab a cup of joe and catch up with friends — it’s also a social ritual that can take many forms. While you may have seen people sipping on coffee or tea while relaxing at home, fika is also the time to enjoy other beverages like wine. However, coffee is a healthier beverage when you consider the downsides of consuming alcohol.
Fika is more than just an activity — it has its own etiquette and traditions. For example, Scandinavians enjoy fika with friends and family. They like to ensure drinkware matches and click their glasses together to symbolize friendship.
The social aspects of enjoying fika are beneficial for mental health, but there’s also evidence that coffee itself has physical health benefits. Some research show such coffee breaks may lower the risk of type 2 diabetes, liver problems, depression, and Parkinson’s disease. These are areas that need more research, but it’s an intriguing association.
Take a sauna several times per week
Who doesn’t enjoy the warmth of a sauna? The sauna is a key part of Scandinavian health habits, and people in these countries typically take a sauna several times per week. The benefits of sauna use include improved cardiovascular function, improved circulation, and deep relaxation. The heat of the sauna also helps loosen muscles and ease pain. If you have access to a sauna, take advantage of the warmth and potential health benefits it offers.
Live minimally
Scandinavians tend to live simply and minimally, which can have a positive impact on health. For example, Scandinavian homes are typically clean and clutter-free. This creates a calm and relaxing environment that helps reduce stress levels. This lifestyle allows them to focus on the things that matter most, and not bogged down by material possessions.
Scandinavians also have a great work-life balance, which is another key to their success. They take time for themselves and their loved ones, and they don’t let work consume their lives. This helps them stay healthy and happy.
So, if you want to live a healthier life, take a page out of the Scandinavian playbook, and start living simply and minimalistic. You’ll be surprised at how good you’ll feel.
Conclusion
The Scandinavian countries are well known for their healthy living habits, and they deserve even more credit than that. From their delicious, nutritious cuisine to their emphasis on physical activity and outdoor recreation, these countries have much to offer anyone looking to make healthier lifestyle changes. Even if you’re not able to travel to Scandinavia, you can still incorporate many of their healthy habits into your own life. Now you know how to do that.
References:
- “9 Health Benefits of Coffee, Based on Science.” 11 Jan. 2022, healthline.com/nutrition/top-evidence-based-health-benefits-of-coffee.
- Higdon JV, Frei B. Coffee and health: a review of recent human research. Crit Rev Food Sci Nutr. 2006;46(2):101-23. doi: 10.1080/10408390500400009. PMID: 16507475.
- “11 Evidence-Based Health Benefits of Eating Fish.” healthline.com/nutrition/11-health-benefits-of-fish.
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