Health and wellbeing are high priorities for many Europeans, with recent research revealing that 28% take consistent steps to live healthier lives.
Aiming for mental wellness, disease prevention, and physical fitness, 66% of European consumers report adequate sleep, achieved through self-care, exercise, and eating nutritious food.
The findings may not come as a surprise – Europeans have several healthy traditions we could all benefit from.
Here are five habits that you could adopt in 2026 and beyond.
1. Savour some soothing sauna time (followed by an ice bath) like they do in Finland
The Finns are famous for their love of saunas. While popular the world over, sauna rituals in Finland are particularly helpful during cold winters for their health benefits.
Some scientific studies have found that saunas can ease the symptoms of heart disease, depression, and rheumatic disorders.
If you’re brave enough, you could introduce an ice bath to your sauna routine. Plunging into cold water after using the hot sauna can help improve blood circulation and reduce muscle soreness.
Saunas and ice baths aren’t for everyone because there are some health risks involved. So, make sure you check beforehand whether they are suitable for you.
2. Eat like the Swiss with smaller frequent meals
Modern-day life means you may find yourself grazing on unhealthy snacks throughout the day. If so, try switching random snacks for five small scheduled meals.
In German-speaking areas, these are:
- Zmorge (breakfast) – typically spelt bread, fruit, or a breakfast pastry
- Znüni (mid-morning snack) – a piece of fruit or selection of nuts
- Zmittag (lunch) – the largest meal of the day to align with circadian rhythms and digestion
- Zvieri (afternoon snack) – crudités and dips or bircher muesli
- Znacht (dinner) – a light evening meal, so it’s easy for the body to process before bed.
Eating frequent meals helps regulate your appetite and prevent overeating, potentially helping to avoid weight gain and support muscle maintenance and growth.
3. Slot in a Swedish “fika” break
If you can’t survive without your daily dose of caffeine, why not try drinking it fika-style?
Fika is a Swedish tradition that involves taking a break from your day to sit down and enjoy a coffee and some cake, usually with family and friends. It’s so popular that some companies have made it mandatory for their employees.
As well as giving you the opportunity to catch up with people you care about, taking these short breaks can improve your mental health and boost your productivity.
Next time you’re feeling stressed, try a 15-minute fika. Chat with your colleagues, friends, or family over a hot drink and a sweet treat and feel your shoulders relax as your stress melts away.
4. Feast on fermented food, as they do in Ukraine
Ukrainians eat a wide range of fermented foods. Now a fashionable trend, fermenting food became popular during Soviet times, as people couldn’t trust there would be anything in the shops.
As well as being a practical solution, it offers major health benefits. Naturally fermented products contain probiotics that can strengthen the gut microbiome, restore its natural balance, and reduce inflammation.
While you may be familiar with sauerkraut and kefir, in Ukraine, you can also find fermented cucumbers, kvass (a fermented drink made from rye bread, water, and yeast), and fermented apples, tomatoes, and vegetables.
5. Snooze as they do in Spain and embrace the siesta
Relaxation is entrenched in Spanish culture, and the siesta is one tradition you may wish to adopt.
Sleep can provide numerous health benefits. But it will only show positive effects if you do it right, so remember practice makes perfect!
Timing is key – if you nap for too long or leave it until late in the day, it could disrupt your night’s sleep. If you tend to struggle to sleep at night, naps should be short and consistent, or are best avoided.
From decreasing the risk of various diseases and illnesses to improving learning and memory, a regular afternoon nap could be hugely beneficial to your physical and mental wellbeing.
.jpg)
