Tips and tricks for a healthier and longer life

A healthy lifestyle is fundamental to both physical and mental health. Regular physical activity, a balanced diet, adequate rest, and stress management help prevent chronic diseases, improve mood and energy levels, and increase longevity. In a hectic world, maintaining a healthy lifestyle is key to improving quality of life and well-being.

Our vision is to improve the quality of life and extend life for the Norwegian people, so that they can enjoy valuable moments longer with the ones they love, which is why we have written down a few tips and tricks for a healthier lifestyle based on our experiences and opinions.

Part 1: Ice Bathing – Cold as Medicine

Ice bathing, the practice of bathing in water with extremely low temperatures, often near freezing, is a form of physical therapy or recreational activity that has become popular in many cultures, especially in northern countries such as Norway, Russia, and Finland.

Here are some key points about ice bathing:

  • Method: Ice bathing usually involves sitting or lying in a natural body of water such as lakes, rivers, or even ice holes that are specifically carved into the ice-covered water. Some people also use ice baths or cold showers as an alternative.
  • Temperature: The water in ice bathing is typically very cold, often below 5 degrees Celsius. This provides a shocking experience for the body.

  • Health Benefits: Many claim that ice baths offer a variety of health benefits, including improved circulation, reduced muscle inflammation and pain, increased energy levels, and improved mental acuity. It is also said to improve the immune system and contribute to mental well-being, as a form of stress management.

    1. Improved blood circulation: The cold causes blood vessels to constrict and then dilate, which improves blood circulation.
    2. Reduced muscle inflammation and pain: Cold water reduces inflammation and relieves pain in the muscles.
    3. Increased energy levels: The shock of cold water increases adrenaline and energy levels.
    4. Strengthened immune system: Regular ice baths can increase the production of white blood cells.

  • Psychological effect: In addition to the physical benefits, many believe that ice bathing contributes to several mental health benefits.

    1. Mental toughness: Ice bathing challenges and strengthens mental strength and endurance.
    2. Increased resilience to stress: Regular exposure to cold water helps to better manage stress.
    3. Mental sharpness: Cold exposure improves focus and clarity of thought.
    4. Improved quality of life: Ice bathing provides a sense of accomplishment, mastery, and well-being, which improves overall quality of life.

  • How to get started: To get started with ice bathing, start gradually by taking short, cold showers first. As you become more comfortable, you can move to natural water sources, such as lakes or rivers, and start with short sessions in the cold water. Eventually, it will all become like a game where you want to challenge yourself with longer intervals and try to beat personal records.
  • Safety: It is important to approach ice swimming with caution, especially for beginners. Being in cold water for too long can lead to hypothermia. It is recommended to have a heated environment available after swimming, e.g. sauna or warm clothing, here I myself highly recommend sauna. It is also important to listen to your body's signals.

 

Finally, I would like to share some exciting articles about ice bathing and its effects:
1. Heat meets cold - Live Longer
2. Ice bath benefits: Science-backed reasons to take the cold plunge

3. 6 cold shower benefits to consider

Part 2: Sauna - From Finnish tradition to global wellness treasure

Sauna, an ancient tradition with Finnish roots, has become a global symbol of relaxation and well-being. This practice involves staying in a specially constructed room or house where dry or wet heat promotes intense sweating. This practice involves regular sessions in a sauna, where the high heat and sweat that follow help promote relaxation, relieve muscle tension, improve circulation, and support the body's natural detoxification processes.

Here are some key points about sauna therapy:

  • Method: Sauna therapy involves sitting or lying in a heated room, usually between 70-100 degrees. This can be dry heat or wet heat, depending on the type of sauna. We recommend wet heat for beginners. A typical sauna session lasts between 5-20 minutes followed by a cooling period (cold shower, ice bath, or fresh air). The process can be repeated several times for maximum effect. We recommend a session of 5-10 intervals, but here you have to start from what you can do.

  • Health benefits: Saunas are known for a number of health benefits, we have chosen to list the most important points in our opinion.
  1. Improved immune system: Regular use can strengthen the immune system by stimulating the production of white blood cells.
    2. Reduced muscle tension: The heat relieves tension and stiffness in the muscles.
    3. Improved blood circulation: The heat dilates blood vessels and increases blood circulation.
    4. Detoxification: Increased sweating helps the body get rid of toxins.
    5. Improved sleep quality: The relaxation effect contributes to deeper and more restorative sleep.
    6. Improving respiratory health: Warm air can ease breathing, especially for those with asthma or bronchitis.
  • Psychological effect: Sauna therapy provides several psychological benefits, but we have listed some of the most notable.
  1. Stress reduction: The heat of a sauna can help lower the body's stress levels. It provides a feeling of relaxation and can reduce the production of stress hormones.
  2. Improved mood: Regular sauna use can increase the production of endorphins, the body's natural "feel-good" chemicals, which improve mood and provide a sense of well-being.
  3. Better sleep: Many people report improved sleep quality after sauna use. The relaxing effect of the heat can help calm the mind and body, leading to deeper, more restorative sleep.
  4. Mental clarity: After a sauna session, many people feel more mentally clear and focused. This may be due to the relaxing effect that reduces mental "noise" and promotes clearer thinking.
  5. Social interaction: In many cultures, saunas are also used as social gathering places, which can contribute to a sense of togetherness and improved social well-being.
  6. Mindfulness and meditation: The heat and isolated environment of a sauna can create an ideal environment for mindfulness or meditation, which can contribute to better mental balance and inner peace.

Including sauna use in your wellness routine can be an enriching experience that promotes both physical and mental relaxation. Remember to tailor your sessions to your personal needs and health conditions.

Finally, here are a couple of educational articles about taking a sauna:
1. Heat meets cold - Live Longer
2. Clinical effects of regular dry sauna bathing: A systematic review
3. Are saunas good for you? Understanding the benefits vs. the risks

Part 3: Exercise – The Key to Vitality

Exercise is an essential element of maintaining a healthy lifestyle, playing a critical role in both physical and mental well-being. We recommend exercising at least 2-4 times a week to reap maximum health benefits.

What is exercise? Exercise involves physical activity performed to improve health, fitness, and general well-being. This can range from light aerobic exercise, such as walking up and down stairs, to more intense strength and endurance exercises.

Health Benefits: It's no secret that physical exercise is the best thing you can do to improve your health. We've put together a list of what we believe are the most important benefits of exercising.

  1. Improved heart health: Regular cardiovascular exercise strengthens the heart and improves circulation.
  2. Muscle strength and endurance: Strength training builds muscle mass and improves physical strength.
  3. Better flexibility and balance: Exercises such as yoga and Pilates increase flexibility and improve balance.
  4. Weight control: Exercise helps burn calories and regulate body weight.
  5. Increased energy levels: Regular physical activity can increase energy levels and improve stamina.

Psychological effects: Physical exercise not only promotes physical health benefits, but it is very important for your mental health as well. Here are some of the most important points.

  1. Stress reduction: Physical activity helps reduce the body's stress reactions.
  2. Self-satisfaction and self-confidence: Achieving fitness goals can increase self-confidence and a sense of personal accomplishment.
  3. Social interaction: Group workouts or sports activities promote social interaction and togetherness.
  4. Mental clarity and focus: Regular exercise improves cognitive function and contributes to clearer thinking.
  5. Improved mental health: Exercise releases endorphins that improve mood and reduce symptoms of anxiety and depression.

Getting started:

  1. Set realistic goals: Start with realistic expectations and gradually increase the intensity.
  2. Varied workout plan: Include a mix of cardiovascular exercise, strength training, and flexibility exercises.
  3. Safety first: Pay attention to your body's signals to avoid injury.
  4. Consistency is key: Maintain a regular routine for best results.

Regular exercise is not only essential for physical health, but also for mental and emotional well-being. By integrating physical activity into your daily routine, you can experience improvements in your overall health, well-being, and quality of life.

Read our article " Find your optimal training protocol and optimize it! " to get started with a simple and effective training plan.


Part 4: Healthy diet/eating habits - The foundation for good health

A healthy diet and good eating habits are the very foundation of good health and well-being. It not only gives the body energy and strength for daily activities, but also plays a crucial role in preventing disease and maintaining a healthy weight. A balanced diet consisting of a variety of nutrients supports everything from mental clarity to physical endurance and can even extend life.

The importance of a balanced diet

A balanced diet contains all the essential nutrients the body needs to function optimally. It includes a healthy balance of carbohydrates, proteins, fats, vitamins, minerals and water. By eating a variety of foods, you ensure that you are getting everything your body needs to maintain health, strengthen your immune system and reduce the risk of chronic diseases such as heart disease, diabetes and certain forms of cancer. It can also be beneficial to supplement with various dietary supplements, read more about our top 5 picks for dietary supplements.

Nutritious foods

To achieve a healthy diet, the focus should be on the following foods:

  • Fruits and Vegetables: Rich in vitamins, minerals, fiber, and antioxidants, they help fight inflammation and protect against chronic diseases.
  • Whole Grains: Sources of complex carbohydrates, fiber, and B vitamins that support healthy digestion and provide long-lasting energy.
  • Lean Proteins: Important for muscle building and repair. Good sources include fish, poultry, beans, lentils, and nuts.
  • Fat: Avocados, olive oil, nuts, and seeds contain heart-healthy fats that can help regulate cholesterol levels.

Dining tips

  • Meal Planning: Set aside time each week to plan your meals. This will not only help save time and money, but will also ensure you have healthy options available.
  • Portion control: Learn what constitutes a serving size to avoid overeating. Use smaller plates to help with visual portion control.
  • Avoid unhealthy snacking: Always have healthy snacks available, such as fruit, vegetable sticks with hummus, or a small handful of nuts, to avoid the temptation to resort to unhealthy options.

Intermittent fasting

Intermittent fasting, or intermittent fasting, has grown in popularity as an approach to weight loss, improved health, and lifestyle simplicity. This method involves cycles of fasting and eating, dividing the day or week into fasting and eating windows. Research suggests that intermittent fasting may contribute to a variety of health benefits, including improved insulin sensitivity, reduced inflammation, weight loss, and even increased longevity as it may help increase NAD+ levels .

If you want to learn more about intermittent fasting and how it can be done, we recommend you read our article " Fasting for Better Health: A Complete Guide " .

Conclusion

Taking the step towards a healthier diet is an investment in your long-term health. By focusing on nutritious foods and adopting healthy eating habits, you can experience significant improvements in both physical and mental well-being. Remember that small changes over time can lead to big results. Let’s be inspired by the many success stories out there, where simple dietary adjustments have led to improved health and well-being.

Call to action

I encourage you to set personal goals for your health and start your journey towards a healthier diet today. Whether it's incorporating more vegetables into your meals, reducing your sugar intake, or planning your meals better, every small change counts. Together, let's take steps towards a healthier and longer life.

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