Embracing Wellness: Tips from the World's Healthiest Countries

In our pursuit of a healthier and more fulfilling life, why reinvent the wheel? Some of the world's healthiest countries offer valuable lessons that we can incorporate into our daily lives. From Iceland's emphasis on outdoor activities to Japan's mindful eating practices, these nations provide a blueprint for holistic health and longevity. Let's explore the transformative tips and habits that contribute to the well-being of citizens in the world's healthiest countries.

Connect with Nature Like Icelanders and Norwegians

Iceland and Norway consistently rank high in global health indexes, and a significant contributor to this is their deep connection with nature. 

Icelandic people engage in regular outdoor activities, taking advantage of their breathtaking landscapes. Whether it's hiking, swimming in hot springs, or simply taking a stroll, nature is an integral part of their daily lives. 

Norwegians engage with nature through outdoor activities like hiking and skiing, promoting both physical and mental well-being.

What You Can Do: Allocate time for outdoor and nature-based activities. It could be as simple as a nature walk, a hike, or simply spending time in a local park. Nature has a therapeutic effect, and even short, regular interactions can positively impact your well-being.

Practice Mindful Eating like the Japanese

Japan, renowned for its exceptional life expectancy, places a strong emphasis on mindful eating. The practice of "hara hachi bu," eating until 80% full, is a widespread mantra. The traditional Japanese diet, rich in fish, vegetables, and fermented foods, significantly contributes to their longevity. Cultivating mindful eating habits, relishing each bite, and incorporating a variety of nutrient-dense foods can form the foundation of a healthier lifestyle.

What You Can Do: Next time you sit down for a meal, savor each bite. Try to be present in the moment and pay attention to your body's signals of fullness. It's a simple practice that can lead to healthier eating habits and a better relationship with food.

Prioritize Work-Life Balance like the Swiss

Switzerland consistently tops the charts for work-life balance. The Swiss highly value leisure time, and their work culture emphasizes efficiency. Striking a balance between professional and personal life is integral to overall well-being.

What You Can Do: Establish clear boundaries between work and personal time. Take breaks during your workday, and engage in activities that bring you joy outside of work hours. This could be a hobby, spending time with loved ones, or simply enjoying moments of solitude.

Foster Connection like the Spaniards and Italians

Spain and Italy, ranked among the healthiest countries, attribute their well-being in part to a strong emphasis on family and community. Their lifestyle encourages regular social interactions and communal activities, fostering a sense of belonging and emotional well-being. Meals are often shared events, reinforcing bonds and promoting a Mediterranean diet rich in fruits, vegetables, and olive oil.

P.S. The Mediterranean diet, abundant in fresh ingredients, also contributes to lower rates of chronic diseases!

What You Can Do: Initiate regular family or friend gatherings. It doesn't have to be elaborate—simple dinners, game nights, or weekend outings can foster a sense of community. Adopting the Italian and Spanish approach to meals as social events and embracing a nutrient-rich diet can elevate overall health and build meaningful connections.

Enjoy Balance and Outdoor Activities like the Swedes and Australians

Sweden and Australia, renowned for their high quality of life, champion a balanced lifestyle that intertwines outdoor activities with a nutritious diet. 

The Swedish people prioritize physical activity, fostering a strong culture of hiking, cycling, and skiing. The Swedes also adhere to a diet rich in fruits, vegetables, and whole grains, promoting heart health and overall longevity. 

Australians embrace outdoor activities such as surfing, hiking, and cycling, taking advantage of the country's diverse landscapes. 

Adopting an active lifestyle can contribute to your overall well-being, reduce your risk of chronic diseases, and support you in enjoying a healthier, happier life.

What You Can Do: Incorporate outdoor activities into your weekly routine, and make it fun! Whether it's a weekend hike, a round of golf, a bike ride, or even a daily walk, finding joy in movement can significantly contribute to your overall well-being.

Keep the Environment Clean like the Singaporeans

Singapore's clean air and water, along with low rates of infectious diseases, create a conducive environment for well-being. Singapore's reputation as a safe and low-crime country also adds to the overall sense of well-being. By adopting Singapore's commitment to maintaining a clean environment, individuals can contribute to their overall health and enjoy a safe, thriving community.

What You Can Do: Take conscious steps to minimize your environmental impact. Recycle responsibly, reduce single-use plastic consumption, and participate in community clean-up initiatives. Additionally, support local environmental policies that promote sustainability. Taking personal responsibility for a cleaner environment not only benefits your health but also contributes to the well-being of your community.

Respect Indigenous Wisdom like New Zealanders

New Zealand, revered for its stunning landscapes, promotes well-being through an outdoor lifestyle deeply connected to Maori indigenous wisdom. The Kiwi way of life includes activities like hiking, water sports, and a strong connection to nature. New Zealand's commitment to environmental sustainability aligns with its focus on health, recognizing the interdependence of personal well-being and the health of the planet.

What You Can Do: Educate yourself about the indigenous cultures in your region. Learn about their sustainable practices and incorporate them into your lifestyle. Support initiatives that respect and preserve indigenous wisdom. Connecting with local traditions can deepen your connection to the environment and promote well-being.

Embrace Diversity and Multiculturalism like Canadians

Canada, recognized as one of the healthiest and happiest countries, places a strong emphasis on diversity and multiculturalism. Embracing people from various backgrounds fosters a rich tapestry of experiences, contributing to a vibrant and inclusive society. By embracing diversity in your community and advocating for inclusivity, you can contribute to a healthier and more harmonious society.

What You Can Do: Engage with people from different backgrounds. Attend cultural events, try diverse cuisines, and educate yourself about different cultures. Foster an inclusive mindset in your community, recognizing and celebrating the value of diversity.


Incorporating elements from the lifestyles of the world's healthiest countries doesn't require a drastic overhaul of our routines. Instead, it involves making small, sustainable changes that align with the principles of well-being embraced by these nations. Whether it's spending more time in nature, adopting mindful eating habits, embracing a more active lifestyle, or prioritizing work-life balance, these tips offer a roadmap to a healthier and more fulfilling life. By learning from the world's healthiest countries, we can embark on a journey toward holistic wellness that extends beyond physical health to encompass mental, emotional, and societal well-being.