A doctor shares 3 simple healthy aging habits from Norway, an underrated longevity hotspot

• Norway is a hidden gem for longevity, with some of the happiest, healthiest people worldwide.
• A doctor said Norwegian habits like outdoor exercise and regular sauna visits have major benefits.
• The nutrient-dense Nordic diet is similar to the Mediterranean diet for boosting health.

Japan. Costa Rica. Italy.

These countries are home to some of the highest concentrations of long-living people on Earth, in regions sometimes called "Blue Zones."

But over 1,000 miles away is a hidden gem of longevity.

Norway may not have the hype of regions like the Mediterranean, but it offers underrated secrets for living longer and having a great time doing it, according to Dr. Jeffrey Rouse.

Rouse, a professor at Tulane University and the chief medical officer at the health tech company Shiftwave, is the guest scholar on an upcoming longevity-focused Norwegian cruise from the travel company Orbridge. Rouse, who specializes in brain health, said he became fascinated with Norway because its distinctive social traditions can help protect the brain from aging.

"Norwegians are a great lens to teach us about some healthy longevity practices," he told Business Insider.

Across multiple studies, Norway ranks among the top countries for happiness, lifespan, and health span, the period of life free from chronic disease or other age-related impairment.

Here's what we can learn from Norwegian culture about staving off aging by having fun, from relaxing in a sauna to enjoying the great outdoors.

The Nordic diet is rich in healthy fats

One thing Norwegians have in common with Super-Agers in other regions is that they eat one of the healthiest diets in the world.

"The Norwegian diet is a significant factor. It's been described as the cold-weather cousin to the Mediterranean diet," Rouse said.

The Nordic diet, which refers to eating patterns in Norway as well as countries like Denmark, Finland, and Iceland, is packed with whole, unprocessed foods like vegetables, whole grains, nuts, legumes, seeds, and berries.

It emphasizes eating seasonally and locally when possible, and avoiding processed foods with added sugar and salt.

One key difference from the Mediterranean diet is that the Nordic diet traditionally includes more cold-water seafood like salmon, mackerel, and sardines, according to Rouse. These fish are rich sources of healthy fats like omega-3s, which help protect the brain and body from age-related strain.

The Nordic diet also includes fermented foods like skyr, similar to Greek yogurt, as well as pickled vegetables, which support gut health.

"It's very antioxidant-rich," Rouse said. "You put all that together with the emphasis on vegetables, legumes, and nuts, and it really is a nice model for how to have a good, health-promoting diet."

Norwegians also drink more coffee than almost anywhere in the world, second only to Finland, according to research. The daily longevity brew carries many benefits, and is thought to reduce the risk of heart disease, cancer, and diabetes.

Norwegians love outdoor exercise

Another healthy habit among Norwegians is getting plenty of exercise, especially in nature.

A key aspect of Norway's culture is "friluftsliv" which translates to "open air living.'"

"There's a cultural expectation that people go out and spend time in nature, and that they do that communally," Rouse said, adding: "It's deeply embedded in their culture."

In daily life, that includes hiking, biking, walking, skiing, and kayaking year-round, usually as a social activity.

As a result, Norwegians are much more likely than Americans to get the recommended amount of exercise for overall health.

And research suggests outdoor exercise is particularly beneficial, helping to reduce stress, boost energy, and improve mood by raising feel-good endorphins and lowering cortisol.

Norway's sauna culture has anti-aging benefits

The sauna is beloved in Norway, offering heat to sooth sore muscles after vigorous exercise, and contrasting hot and cold therapy during the chilly winter months.

The sauna also offers an opportunity to unwind in a low-key community space. It's linked to benefits like a healthier heart, reduced inflammation, and a lower risk of illnesses including heart disease and dementia.

Saunas are a hot trend in networking scenes across big cities like New York and London, but Norwegians has done it for centuries.

"Norwegians, like many in the Scandinavian world, have a strong history of sauna, which we know has a number of research-backed benefits for cardiovascular and brain health," Rouse said.

Sauna culture provides an outlet for relaxation and socialization, both of which are crucial to protecting the brain and body as we age.

"Health depends on daily choices, daily activities, and the environments we set ourselves in," Rouse said. "More people are interested in not just 'How can I live to be 85,' but how can I live to be 85 and still retain joy, memory, cognition, and sharpness throughout life."