Summer Wellness: Embrace the Nordic Way of Health & Vitality
- Tinessa Johnsrud, HHP, CHNC, CWC
- Jun 20
- 7 min read
Updated: Jun 20
☀️Welcome to the Sun-Soaked Days of Summer! ☀️
As we step into the warm, sun-filled days of summer, it's the perfect time to recalibrate your health and wellness. The Nordics, known for their harmonious relationship with nature and commitment to simple, intentional living, offer the ideal inspiration for a revitalizing, balanced summer.
This season let’s dive into Nordic-inspired practices that focus on mindfulness, movement, nourishing food, and reconnecting with the great outdoors. From the rejuvenating power of nature to the soothing simplicity of a good routine, we’ve got everything you need to make this summer your healthiest yet.
• The Nordic Secret to Summer Vitality: Outdoor Living •
Stay Outside and Enjoy the Sun
In the Nordic countries, summer is a time to fully embrace the outdoors. With long, sunlit days and a deep connection to nature, the Scandinavians make outdoor living a priority, from lakeside picnics to forest hikes. The fresh air, the sound of birdsong, and the sensation of earth underfoot have a powerful effect on both mental and physical well-being. The Swedish tradition of Allemansrätten (the right public access) encourages you to explore nature and find peace in its beauty.
Healthy Habit: Whether you’re walking, hiking, swimming, or simply enjoying a quiet moment in the sun, aim for at least 30 minutes of outdoor activity each day.
• Hydration & Healing Waters: Nordic Summer Hydration •
Keep Cool with Nature’s Best
In the heat of summer, staying hydrated is essential. Nordic cultures have long recognized the healing power of water not just for hydration, but for its soothing and invigorating qualities. Whether it’s from natural springs, cold rivers, or a fun day at the lake, water plays a key role in well-being.
Healthy Habit: Always keep a bottle of water with you, and infuse it with fresh herbs like mint, lemon balm, or wild berries. If you’re near water, take a dip in a cool lake or river to revive your senses. You can simply cool off with a splash in your local water source!
Reading: The Herbal Kitchen by Kami McBride, Chapter 3: Herbal Waters
• Nourish Your Body with Nordic Inspired Summer Foods •
Seasonal, Light & Fresh
Summer in the Nordic regions means an abundance of fresh, seasonal produce. The long daylight hours and cool nights allow for vibrant fruits and vegetables, wild herbs, and fish packed with omega-3s. This is the perfect time to eat light, fresh meals that nourish and energize your body.
Healthy Habit: Keep your meals simple and seasonal. Enjoy fresh salads with wild herbs, strawberries, or blueberries; incorporate light, grilled fish like mackerel or salmon; and enjoy new potatoes with dill and butter. For a refreshing treat, try skyr, an Icelandic yogurt, with honey and fresh fruit. Or freeze into a popsicle. Don’t forget to enjoy the classic Scandinavian smørrebrød (open-faced sandwiches) for a healthy, satisfying lunch.
Cookbook: Swedish Summer Feasts: Favorite Recipes for Picnics, Brunches, and Barbecues by the Beach by Amanda Schulman and Hannah Widell
Health Article: Health Benefit of Eating Summer Fruit - Forks Over Knives
• The Nordic Way of Movement: Active & Joyful •
Keep Your Body Moving in the Summer Sun
In the Nordic countries, summer is synonymous with movement and vitality. From cycling around town to kayaking on serene lakes or simply walking in nature, the Norwegians, Swedes, and Finns love to stay active outdoors during the summer months. Movement doesn't need to be strenuous; it's all about enjoying the experience and finding joy in the process.
Healthy Habit: If you're near the water, try canoeing, kite surfing or stand-up paddleboarding to enjoy the serenity of the water while working your core. Floating on an inflatable is fun too. Or go on a guided float or sunset cruise on a larger body of water. Whatever watersport you choose to engage in ALWAYS WEAR A LIFE JACKET. If getting on the water isn’t your thing… Never underestimate a causal beach stroll sinking your toes in the sand. This can be just as fun and is good exercise.
• The Nordic Way of Wellness: Relax & Revitalize •
Embrace the Healing Power of Nature
In the coastal region of Halland, Sweden, known for its long-life expectancy, wellness traditions are deeply rooted in the natural environment. The Hallandersintegrate spa rituals, mud baths, and seaweed therapies into their daily lives to promote health and longevity. These practices are not just about luxury they are time-honored methods for rejuvenating the body and mind.
Healthy Habit: If you have access to a health spa, consider indulging in a seaweed bath, massage or mud wrap. Seaweed is rich in minerals and antioxidants, offering benefits like improved skin elasticity and reduced muscle tension. Mud baths, often infused with essential oils, can help detoxify the skin and soothe inflammation.
If you don’t live by the ocean check with your local spa and see if they offer these services or consider having your own DIY spa at home.
• Summer Serenity: Embracing the Spirit of Lagom•
Finding Balance in the Sunshine
In Sweden, the concept of “lagom” (pronounced LAH-gom) encourages living in balance nothing too much, nothing too little, but just the right amount. During the summer, it’s easy to get swept up in the excitement of vacations, social gatherings, and outdoor adventures. Yet, lagom teaches us the importance of moderation, helping us to savor the season without overindulging. It’s about finding harmony between activity and rest, enjoyment and relaxation, ensuring we feel fulfilled without feeling overwhelmed. By adopting lagom this summer, we can create a peaceful rhythm that allows us to enjoy life’s pleasures without burning out.
Healthy Habit: Practice lagom by intentionally creating balance in your summer routine. Instead of filling every moment with plans, make time for quiet afternoons, short breaks, and unstructured moments to simply be. Whether it’s enjoying a leisurely walk, a picnic in the park, or reading a book in the shade, allow yourself to embrace the beauty of balance and moderation in your daily activities.
Reading: The Scandinavian Guide to Happiness: The Nordic Art of Happy and Balanced Living with Fika, Lagom, Hygge, Sisu and More! by Tim Rayborn
• Mindful Moments: Taking and Giving Personal Space •
Create a Sense of Calm Amid the Summer Buzz
In the Nordic cultures, personal space is highly valued not just in physical terms, but also emotionally. Taking the time to create boundaries and giving others the space they need is seen as essential for self-renewal. In the midst of summer’s bustle, when social gatherings and outdoor activities often lead to sensory overload, these moments of solitude allow individuals to reconnect with themselves. Just as nature needs time to rest and rejuvenate, so do we.
Stepping away from the noise whether it’s retreating to a quiet room, taking a solitary walk in the park, or simply sitting in stillness gives our minds and bodies the chance to recharge. By embracing and respecting personal space, we foster a deeper sense of calm and balance that helps us face the world with renewed energy and clarity.
Healthy Habit: A healthy habit to put this into action is to set aside dedicated "personal space" time each day. This could be as simple as carving out 10–15 minutes in the morning or evening for quiet reflection, meditation, or a solo walk. During this time, focus solely on yourself disconnect from your phone, social media, and other distractions. It’s a practice of tuning into your own thoughts, feelings, and needs. Over time, this habit not only helps restore your sense of calm but also enhances your ability to engage with others in a more balanced and mindful way.
• Summer Sleep: The Nordic Way to Rest •
Stay Energized with Restful Nights
With the extended daylight hours of summer, it can be tempting to stay up late and soak in the light. However, good sleep is crucial for your health and vitality. The Nordics prioritize rest and relaxation, even during their sunniest months, and they have a few tips for ensuring restful, restorative sleep.
Healthy Habit: Keep your bedroom cool, dark, and quiet for the best sleep quality. If you’re in a location with late sunsets, try blackout curtains or an eye mask to block out excess light. And take advantage of the summer sun by getting outside first thing in the morning this helps regulate your circadian rhythm and promotes deeper sleep later on.
• Summer Strength: Harnessing the Power of Sisu •
Embrace Your Inner Strength and Resilience in the Glow of Summer
In Finland, “sisu” represents the power of resilience and unwavering determination, especially in the face of adversity. During the summer, when the days can feel long and the heat overwhelming, sisu encourages us to embrace challenges with perseverance, whether it’s tackling a tough project, pushing through physical activities, or maintaining focus amidst distractions. Summer often brings opportunities to step outside of our comfort zones, from trying new outdoor activities to managing the hustle of summer schedules. Sisu reminds us that no matter the circumstances, we have an inner strength to push through and thrive.
Healthy Habit: Tap into your inner sisu by setting a summer challenge that encourages you to step beyond your usual limits whether it’s hiking a trail you've never tried, signing up for an outdoor fitness class, or committing to a new creative project. The key is to push through with determination and focus, allowing each accomplishment to build your resilience and confidence as you make the most of summer’s energy. You stay connected to the present moment and foster positivity throughout the season.
Your Nordic Summer Wellness Checklist
✔Spend at least 30 minutes outdoors every day to soak in the Vitamin D
✔Stay hydrated with infused water and enjoy a refreshing dip in nature
✔Enjoy seasonal, light meals with plenty of fresh fruits, fish, and herbs
✔Keep moving with activities like hiking and seasonal watersports
✔Pamper yourself with mud and seaweed in a spa day at home or at a health facility
✔Don’t over plan your summer
✔Set aside personal space for yourself each day
✔Prioritize quality sleep with dark, cool, and quiet nights
✔Create a summer challenge to build inner strength and resilience
Here's to a summer filled with vitality, relaxation, and nature-inspired wellness! 🌻
Stay well,
Tinessa Johnsrud, HHP, CHNC, CWC
Traditional Wellness™ Consulting
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