Winter can be rough: the lack of sun that affects mood, the cold weather that dampens motivation, the general meh feeling that hangs over everything. It’s no wonder it’s often our least healthy season. But in some corners of the world, the winter months aren’t a struggle, but a time to thrive. The Nordics—Denmark, Norway, Sweden, Finland, and Iceland—have notoriously long, dark winters, with temperatures often falling below freezing. Yet, year after year, they consistently top the charts as the happiest region in the world. Why? Because well-being is a core part of their culture. So, what’s their secret to surviving and even flourishing in the coldest months? I spoke with experts about the habits and traditions that keep Nordic people connected to their minds and bodies through the coldest, darkest time of year. Keep reading for six wellness rituals that are essential to their winter wellness that you can practice no matter where you live.
Experts Consulted
At The Everygirl, we believe that wellness advice should be grounded in accurate, science-backed information to ensure our readers can make informed decisions about their health and well-being. That’s why we prioritize consulting trusted, credible experts—so every piece of content is both reliable and empowering.
AURORA PARSSINEN
Aurora Parssinen is a health coach and holistic nutritionist based in Finland.
DR. BJØRN EKEBERG, PhD
Dr. Bjørn Ekeberg is the Norwegian co-founder and CEO of Recharge Health, a Norwegian company with a mission to create new and innovative technology empowering people to heal themselves and improve their quality of life. With extensive education and international scholarship in the fields of science and technology studies, philosophy, and history of thought, Ekeberg is an unorthodox thinker who likes to challenge the unquestionable.
1. Warming up from the inside out
Sauna culture is integral to Nordic wellness—so much so that Finland is the only country in the world with more saunas than cars. According to Aurora Parssinen, a health coach and holistic nutritionist from Finland, saunas are deeply embedded in Finnish culture and found everywhere across the country: in homes, offices, and even on boats. It’s not just a means to sweat out toxins, but rather a deeply-rooted cultural tradition that doubles as time to bond with family, catch up with friends, or practice self-care. “In the Finnish culture, sauna is a must through all seasons of the year, with most people visiting the sauna at least once a week (usually a Saturday), if not almost every night,” Parssinen said. “Sauna heat dilates blood vessels and increases blood flow, which supports the body’s circulatory and lymphatic systems,” she said. “This in turn helps transport oxygen and nutrients to cells while aiding in waste removal from tissues, which can improve overall detoxification,” Parssinen said.
Based on the findings of a study in Mayo Clinic Proceedings, regular sauna sessions can improve cardiovascular health by increasing heart rate and blood flow (similar to moderate exercise) and decrease stress and anxiety by lowering cortisol levels. Frequent sauna use has also been linked to better immune function, with some research suggesting that they can decrease the risk of respiratory infections. Don’t have access to a sauna? Grab a sauna blanket (like this one or a cheaper alternative) or crank your shower to hot and let your bathroom do the steamy work.
2. Embracing the chill
Nordics don’t just stand the heat; they also go the opposite extreme: cold exposure through ice swimming and ice baths. Despite what social media may have you believe, cold plunges are not a newfound phenomenon made popular by influencers; Nordic countries like Finland and Norway have been diving headfirst into cold water immersion (literally) for centuries. At the core of the practice is the 500-year-old Finnish concept sisu—translated as “stoic determination, hardiness, courage, bravery, willpower, tenacity, and resilience.”
Researchers in Finland who studied the effect of regular winter swimming (four times a week for four months) discovered a significant decrease in tension and fatigue and an improvement in mood and memory in the study’s participants. “Cold therapy improves circulation and metabolism and reduces inflammation, which is helpful for pain relief, particularly in joints and muscles,” Parssinen said. A study in Aviation, Space, and Environmental Medicine found cold exposure dials down the sympathetic “fight-or-flight” nervous system and shifts you into rest-and-digest mode. Even turning your shower to cold for 60 seconds can do the trick. And if you alternate between hot and cold immersion? You can support hormone balance, reduce inflammation, and minimize winter blues.
3. Exploring open-air living
While most of us spend more time indoors come winter, the Nordics embrace the outdoors year-round. “Nordics have a deep-rooted cultural connection to nature, which is reflected in the Norwegian concept of friluftsliv (outdoor life) and the Finnish principle of jokamiehenoikeus (which translates to every man’s right or freedom to roam),” Parssinen explained. “Nature is integral to Finnish and Nordic culture, with many traditional activities centered around the outdoors, such as berry picking, fishing, and sauna near a lake or sea.” Make time in nature a habit-stack with movement as the Nordics do, and you’ve got double the payoff. Brisk walks, cross-country skiing, and commutes by foot or bike expose the body to fresh, oxygen-rich air and natural light, which Dr. Bjørn Ekeberg, a science philosopher based in Norway, said promote both mental and physical health.
Studies back it up: A study in Science Advances showed that contact with nature boosts happiness, well-being, and life purpose while lowering mental distress. Ekeberg added that exposure to natural light also helps to regulate sleep patterns and increase energy levels. Sunlight is so powerful that a 2020 study revealed it can actually treat seasonal affective disorder. This winter, bundle up and take a walk, go on a hike, or visit your local park. And if there’s snow? Bonus ASMR.
4. Savoring hygge
From home decor to food to fashion and beauty, there’s been a growing obsession with the concept of hygge and how to cultivate the lifestyle. ICYMI, the Danish motto hygge (pronounced “hoo-gah”) embodies coziness and warmth that create a sense of contentment or well-being. “In Nordic culture, especially in Denmark, hygge has become a lifestyle philosophy that helps people cope with the long, dark winters by emphasizing coziness, community, and presence in the moment,” Parssinen said. “Hygge encourages slowing down, being present, and appreciating simple joys, like candlelight, a warm cup of tea, or spending time with friends and family.”
While there is little research specifically on the benefits of hygge, there is evidence that mindfulness leads to a better mood. “Focusing on small, enjoyable moments in life can provide a mental health boost, particularly during the colder months when seasonal affective disorder (SAD) can be a concern,” Parssinen said. “Hygge encourages people to focus on what truly makes them happy and comfortable rather than pursuing material wealth. This balance and simplicity contribute to overall health and a healthy work-life balance.”
5. Eating nature’s nutrient powerhouses
You’ve probably already heard of the Nordic diet (especially if you read this article). But both Parssinen and Ekeberg said that in the winter, it’s all about berries. “Berries are a staple of the traditional Nordic diet, particularly due to their nutritional value and resilience in the cold, northern climate,” Parssinen said. “Lingonberries, bilberries, and cloudberries are rich in antioxidants, particularly anthocyanins, which help protect cells from oxidative stress and reduce the risk of chronic diseases.” Parssinen further explained that because berries grow naturally in the Finnish and Nordic forests, they’re a sustainable and accessible source of nutrition that aligns with their value of environmental sustainability. And Finland’s jokamiehenoikeus principle (the freedom to roam) allows everyone to forage for berries freely, making them an essential, low-cost nutrient source for families.
A study in Frontiers in Nutrition found that eating a mix of berries can strengthen brain power and metabolic health. “Bilberries (AKA wild blueberries) have been shown to improve cardiovascular health, reduce inflammation, and potentially support vision health,” Parssinen said. “And lingonberries have been associated with lowering blood pressure and reducing systemic inflammation, which is especially helpful in cold climates that may exacerbate inflammatory issues.” But if your grocery store only offers the blueberry, raspberry, and blackberry assortment, no need for FOMO. Research in Nutrition Reviews suggested that the phytochemicals in berries in general feed your gut’s good bacteria and improve immune function—the ideal winter combo to fend off viruses and infections in a bite.
6. Experiencing wellness through connection
In the Nordics, wellness isn’t a solo act; it’s a community movement. Nordic people are leaning toward group-based rituals, from communal sauna sessions and cold dips to local outdoor walking clubs. Rooted in traditions like hygge and friluftsliv, the Nordic wellness scene encourages well-being that centers around people gathering, slowing down, and engaging with both nature and each other. “These shared experiences foster a sense of community and cultural continuity, strengthening social bonds and emotional well-being,” Parssinen said.
Similar to hygge, Ekeberg believes in the power of koselig (pronounced “koosh-lee”), a Norwegian simple pleasure of enjoying the company of others and connecting with nature (with hygge, the idea is to stay indoors where it’s warm, whereas koselig is about going out into and celebrating nature). These moments create a sense of community that science links to reduced symptoms of depression, anxiety, and stress, especially for women. Collective wellness turns ordinary and often solo routines, like walking, swimming, and breathing in crisp air, into acts of connection, grounding, and care—a win-win for everyone.
Katherine Chang, Wellness Staff Writer
Katherine Chang is The Everygirl’s Wellness Staff Writer with over five years of experience in the health and wellness space. She navigates the latest wellness topics and trends through expert interviews and studies, and she’s always first in line to try them firsthand.
Feature graphic images credited to: Brooke Jackson | Dupe, Cyra Hewison | Dupe, Thayna Queiroz | Dupe, Anna Estrella | Dupe, Alyssia Rose | Dupe
