Magazine | Coenzym Q10—how it supports your health and how to optimise your intake

Coenzym Q10—how it supports your health and how to optimise your intake

Antioxidants Mitochondrial Health Heart Energy
Written by 7 min read
Coenzym Q10—how it supports your health and how to optimise your intake

Have you ever caught yourself yawning midday and wondering, “Where on Earth did all my energy go?” Well, there’s a chance Coenzyme Q10—often shortened to CoQ10—might be part of that conversation. Picture CoQ10 as your body’s tiny assistant, hustling behind the scenes to keep cells energized and shield them from harm (though, to be fair, the science is still evolving). Below, we’ll explore the basics of this fascinating compound, how it supports your health, and how you might work it into your daily life—without going overboard.

What exactly is CoQ10?

CoQ10 (sometimes called ubiquinone) is a nutrient that’s mainly found in your mitochondria (think of these as your cells’ power plants). It’s basically a big player in creating ATP, the energy currency of our bodies. But there’s more: CoQ10 also happens to be a potent antioxidant that helps defend your cells against free radicals—those unruly molecules that can damage DNA, proteins, and cell membranes. It’s like having a built-in bodyguard, although, admittedly, not an all-powerful one.

Why do we need it?

  • Energy production: CoQ10 helps ferry electrons around in the mitochondria, enabling ATP formation (i.e., the stuff that keeps our muscles moving and our brains thinking).
  • Antioxidant power: By neutralizing free radicals, CoQ10 might reduce the oxidative stress that has been linked to heart disease, neurodegenerative disorders, and, you know, the general wear-and-tear of daily life.
  • Age and medication factors: Our natural CoQ10 levels can decline with age or when taking certain drugs (like statins). That means some folks turn to supplements to keep levels up—though whether this is essential for everyone is still a topic of debate.

Where do you get CoQ10?

Food sources

Despite its scientific-sounding name, CoQ10 is actually present in many everyday foods:

  • Organ meats (liver, heart): A powerhouse of nutrients, organ meats boast some of the highest CoQ10 concentrations. Not everyone’s cup of tea, but still.
  • Fatty fish (salmon, tuna, mackerel): These varieties contribute notable amounts of CoQ10, plus healthy fats to boot.
  • Meat, nuts, seeds: Muscle meats (beef, pork, chicken) and plant-based snacks (like peanuts, pistachios, or sesame seeds) add moderate CoQ10 to your diet.
  • Spinach and broccoli: These veggies won’t drown you in CoQ10, but they contribute a fair share—plus a host of other vitamins and minerals.
  • Oils (olive, corn, soybean): Frequently used in cooking, these oils also contain CoQ10, though not in sky-high amounts.

Supplementation

Sure, you might get enough CoQ10 from a balanced diet if you’re a big fan of organ meats and fish. But not everyone loves liver on toast, and that’s okay. Enter CoQ10 supplements, which come in several forms (soft gels, capsules, tablets, and so on). People often seek these out to address:

  • Statin-related depletion: Statins, commonly prescribed for high cholesterol, can reduce CoQ10 in the body, prompting some doctors to suggest supplementation.
  • Age-related declines: Because our natural CoQ10 levels may slip as we get older.
  • Chronic health concerns: Heart issues, migraines, or certain neurodegenerative conditions (like Parkinson’s) sometimes nudge folks toward exploring CoQ10.

Potential health perks (with a side of caution)

Researchers have taken a keen interest in CoQ10 for several reasons, though the verdict can be a bit mixed—like a patchwork quilt of promising findings and inconclusive data. Let’s look at some highlights:

  1. Heart health:
    • Some studies connect CoQ10 supplementation with improvements in heart failure management and blood pressure. It might help energize cardiac cells and combat oxidative stress in the cardiovascular system.
    • Still, not every study has shown dramatic benefits. So, proceed with optimism and a dash of skepticism.
  2. Migraine management:
    • Lower CoQ10 levels have been linked to an uptick in migraine headaches. Taking supplemental CoQ10 may lessen how often these headaches occur or shorten their duration.
    • The effect size varies person to person, so don’t skip your migraine prescriptions without a doctor’s go-ahead.
  3. Neurological protection:
    • Because of its antioxidant punch, CoQ10 appears promising in certain neurodegenerative disorders (like Alzheimer’s or Parkinson’s). It’s thought to protect neurons from damage and shore up mitochondrial function.
    • Early research is encouraging, though more controlled trials are definitely needed before hailing CoQ10 as a new silver bullet.
  4. Diabetes support:
    • A handful of small studies hint that CoQ10 might help balance blood sugar levels or improve lipid profiles.
    • Larger, longer-term research is crucial to nail down whether these effects are real and clinically meaningful.
  5. Skin health:
    • Skincare aficionados might notice more products touting CoQ10. The antioxidant properties could help fend off UV-induced damage and signs of aging.
    • Remember, topically applied CoQ10 vs. oral supplementation might act differently—one size doesn’t fit all here.

CoQ10 supplements: a quick primer

Forms and absorption

  • Ubiquinone vs. Ubiquinol: Ubiquinol is often labeled as the “more bioavailable” version, especially for older adults. Some feel it’s worth the extra cost; others are fine with standard ubiquinone.
  • Dosage: Typical daily intakes range from 30 mg to 200 mg. Higher doses (like 400 mg or more) appear in some studies, but it’s wise to consult a healthcare professional before experimenting with bigger amounts.

Where to get CoQ10 supplements?

When it comes to sourcing food supplements, plenty of reputable companies exist, each with its own unique spin on quality and formulation. Names like

are often cited for their commitment to ingredient purity and rigorous testing methods, although standards can vary across the board. You might also stumble upon Garden of Life, Jarrow Formulas, or Life Extension, which emphasize transparent labeling, third-party certifications, and sometimes even non-GMO or organic seals. Of course, it’s smart to dig a little deeper into manufacturing practices and customer reviews if you want to be absolutely sure a particular brand aligns with your health goals. After all, supplements are only as good as the care and science that go into making them—and, you know, how they fit into your overall lifestyle.

Safety and Interactions

CoQ10 is generally seen as safe and well-tolerated, with rare reports of mild side effects (like upset stomach or headaches). However:

  • Medication interactions: Blood thinners, insulin, and certain chemotherapy drugs might not play nicely with CoQ10.
  • Pediatric use: The data is still thin regarding children, so medical advice is key if you’re considering CoQ10 for a youngster.
  • Consistency Counts: Taking your supplement with a meal—especially one containing some healthy fats—can help boost absorption.

Research roundup

To be honest, the literature is a bit all over the map. Some robust meta-analyses suggest CoQ10 helps in conditions like heart failure and fatigue. Other research is less convincing, showing mild or no benefit in certain scenarios (e.g., some psychiatric disorders). In my own social circle, I’ve heard glowing reviews from a friend dealing with chronic fatigue—yet another acquaintance said they noticed zero difference. So it’s not a guaranteed homerun, but it might be worth discussing with your doctor if you have a relevant condition.

Cooking and preparation tips

Yes, you can get CoQ10 from real food - if that’s your thing. Here’s how to keep it as intact as possible:

  • Opt for gentle cooking methods: Baking, grilling, or sautéing tends to preserve CoQ10 better than boiling. Imagine a sizzling pan of beef liver with onions or a grilled salmon fillet - both potentially rich in CoQ10.
  • Plant-based picks: If liver isn’t in your top five favorite foods, legumes (like lentils), nuts, and seeds can help bolster CoQ10 intake for vegan or vegetarian diets.
  • Pair with healthy fats: This nutrient is better absorbed when fat is present, so drizzle some olive oil or toss in some avocado to amp up absorption.

Final thoughts

CoQ10 stands at the intersection of energy metabolism and antioxidant defense, making it a nutrient of keen interest for anyone curious about heart health, brain function, or plain old vitality. While many studies point to potential benefits, others are inconclusive or show only modest gains—so we’re still unraveling the full story.

If you’re thinking about boosting your CoQ10 through diet or supplements, consider checking in with a healthcare professional first. After all, no single supplement (or miracle pill) can outdo a balanced lifestyle that includes nutritious meals, regular exercise, adequate sleep, and stress management. In the meantime, keep an open mind and remember: science evolves, and so should our approach to well-being.


Published: March 12th, 2025

References

1. Coenzyme Q10 Supplementation in Aging and Disease
2. Effectiveness of Coenzyme Q10 Supplementation for Reducing Fatigue: A Systematic Review and Meta-Analysis of Randomized...
3. Mayo Clinic: Coenzyme Q10
4. MSD Manual: Coenzyme Q10 (CoQ10)
5. Biochemical Functions of Coenzyme Q10
6. Clinical aspects of coenzyme Q10: An update
7. Early Coenzyme Q10 Supplementation in Primary Coenzyme Q10 Deficiency

Author:

Nature lover, health enthusiast, managing director and editorial director of the health portal Heilpraxinet.de

Discover trusted longevity brands
and expert health stacks

Stop wasting money on ineffective products
Save up to 5 hours of research per week
Delivered to your inbox every Thursday

You might also like

The 3 Hard Truths About Longevity Nobody Wants to Admit
Lifespan Extension Interventions
•

6 min read

The 3 Hard Truths About Longevity Nobody Wants to Admit

Last week, a VC asked me to settle a marital dispute. His wife ate an apple every afternoon. He wanted her to switch to $8 macro-balanced longevity bars because "fruit is just sugar." His entire diet was balanced, although 90% was processed.This is modern longevity: optimizing the microscopic while ignoring the obvious.As a Stanford-trained physician founder practicing longevity medicine and advising health companies, I see both sides of this industry—the exam room reality and the marketing machine. The gap between what we know and what we're sold has never been wider.Here are three hard truths about longevity, plus a practical guide to navigate the noise.Truth #1: We Can't Extend Maximum Human Lifespan (Yet)Modern medicine has added decades to average life expectancy through vaccines, antibiotics, and cardiac care. But what the industry doesn’t advertise? There is no solid evidence that any drug, diet, or supplement can extend maximum human lifespan.The oldest verified person, Jeanne Calment, died at 122 in 1997. Nobody has broken that record since.Why we're stuck:Lifespan trials are impossible. You'd need to follow thousands of people for 80+ years. No researcher, funder, or participant can commit to that. None of us want to wait for that.No accepted shortcuts. The FDA maintains a list of surrogate endpoints—biomarkers that predict clinical benefit. "Biological age" clocks aren't on it.What we do have:Animal wins. The NIH's Interventions Testing Program has extended mouse lifespan with rapamycin (up to 26%), acarbose (22% in males), and 17-α-estradiol (19% in males). Promising, but mice aren't humans. Not to mention, only about 10% of interventions that work in mice translate to successful human treatments, and the rate may be even lower for complex processes like aging.Healthspan signals.Low-dose mTOR inhibitors improved vaccine response in older adultsThe CALERIE trial showed 12% calorie restriction modestly slowed one aging measure (DunedinPACE) but didn't change other clocksBottom line: We can improve how you feel at 80. We can't yet guarantee you'll reach 100.Truth #2: Marketing Runs Ahead of MedicineWalk through any health store or scroll any wellness feed: "anti-aging" products are everywhere. How is this legal if aging isn't treatable?The regulatory loophole:Aging = natural, not disease. The FDA doesn't recognize aging as an indication, so companies pivot to supplements, wellness services, and lab tests—all with lighter oversight.Clocks ≠ clinical outcomes. Those biological age tests? They can stratify population risk but aren't validated to predict individual lifespan. The FDA's 2024 rule will bring many under medical device oversight, but enforcement is just beginning.The supplement gray zone. Take NAD+ boosters: heavy marketing, ongoing litigation, evolving regulatory status. Science in progress, sold as settled.New guardrails emerging:The FTC now requires human evidence for health claimsA 2024 rule bans fake reviews with civil penalties up to $51,744 per violationTranslation: Much of what you see is experimental science wrapped in confident marketing. Treat bold claims as hypotheses, not proven outcomes.Truth #3: Most "Evidence" Isn'tThe longevity evidence base resembles a noisy restaurant—everyone's shouting, but it's hard to hear what matters.The replication crisis hits longevity:Small studies, big claims. When 23 teams tried replicating high-profile cancer biology findings, effect sizes shrank by 85%.Paper mills pollute journals. Publishers retracted 8,000+ papers from Hindawi/Wiley alone in 2023. Retraction Watch now tracks over 50,000 retractions.Preprints ≠ peer review. That exciting mouse study on Twitter? It might change completely before publication—or never get published at all.Red flags to watch for:Studies with <50 participants claiming breakthrough resultsMultiple endpoints tested, but only positive ones reportedNo pre-registration (moving goalposts mid-game)Missing adverse event dataIndustry funding without independent replicationWhat to trust: Large, pre-registered, multi-site trials with transparent data and CONSORT-compliant reporting.What Actually Works (The Boring Reality)While we wait for breakthroughs, these interventions have the strongest mortality benefit evidence:Exercise supremacy. Moving from the bottom to top quintile of VO₂max is associated with a 5-fold reduction in mortality risk—stronger than the difference between smoking and not smoking.Blood pressure control. Each 10 mmHg reduction in systolic BP reduces major cardiovascular events by 20% and all-cause mortality by 13%.Mediterranean diet pattern. Associated with 20-30% reduction in cardiovascular disease and 13% reduction in cancer incidence. Yes, this includes apples.Social connection. Loneliness increases premature death risk by 26-32%—comparable to smoking 15 cigarettes daily.Sleep optimization. Both <6 and >9 hours associated with increased mortality. Sweet spot: 7-8 hours.Your Longevity BS DetectorWhen evaluating any longevity claim, ask:☐ Is this a peer-reviewed study (not a preprint, press release, or blog)?☐ Does it measure actual health outcomes (disease, function, mortality—not just biomarkers)?☐ Were there >100 participants followed for >6 months?☐ Is it pre-registered at ClinicalTrials.gov or similar?☐ Has another team replicated it?☐ Is funding disclosed and are raw data available?☐ Does it report adverse events prominently?If you can't check at least 4 boxes, remain skeptical.The Practical Protocol: What to Do TodayForget overwhelming optimization lists. Here’s one doable framework - the Quarterly Focus Method:Every 3 months, pick:ONE thing to lower:Blood pressure below 120/80LDL cholesterol below 100 mg/dLFasting glucose below 100 mg/dLResting heart rate below 60 bpmONE thing to raise:VO₂max by 1 MET (3.5 mL/kg/min)Grip strength by 5%Weekly Zone 2 cardio minutes by 30Strength training sessions from 2→3 weeklyONE habit to lock:7+ hours sleep nightly8,000+ steps dailyMediterranean diet adherence score by 2 pointsOne new social activity weeklyTrack these three. Relax about everything else for 90 days.Reasons for OptimismThis article focuses on hard truths, but the future isn't bleak. Here are a few developments I’m following closely:TAME trial is testing whether metformin delays multiple age-related diseases simultaneously—the first FDA-negotiated aging trial.VIBRANT study is looking at rapamycin for delaying menopause (essentially being used as a surrogate marker of aging).Dog Aging Project is running the largest companion animal longevity trial ever, with results translatable to humans.Progress is happening. It's just slower and messier than marketing suggests.The Bottom LineThe longevity field sits at an awkward adolescent stage: past childhood fantasies, not yet mature science. We have powerful tools to improve healthspan today—exercise, nutrition, sleep, connection, medical basics—but no proven way to extend maximum lifespan.Smart engagement means:Banking the basics (they work)Experimenting carefully (with reversibility in mind)Demanding evidence (real outcomes, not just biomarkers)Supporting rigor (pre-registered trials, data sharing, replication)The future of longevity is bright. But today, the most radical thing you can do is probably a boring thing: take a walk, call a friend, get your blood pressure checked.And yes, it’s fine to eat the apple. Your 90-year-old self will thank you.

Cycle Syncing: Hype or Your Monthly Superpower
Hormone Balance
•

7 min read

Cycle Syncing: Hype or Your Monthly Superpower

Fifteen years ago, if you’d mentioned “cycle syncing,” most women would have blinked at you. Men might have guessed it was something to do with syncing Spotify playlists. Now, it’s a buzzword on wellness podcasts, Instagram feeds, and in group chats.If you’ve ever wondered why one week you feel like conquering the world and the next you want to cancel plans, curl up in bed, and survive on carbs, it’s not in your head. Hormonal shifts can change everything from your energy and mood to your appetite, digestion, and libido. That week you feel bloated for no reason? Hormones. That sudden burst of motivation? Also hormones.Cycle syncing is about working with these changes, not against them. It’s the practice of matching your nutrition, workouts, work, and social calendar to the natural rhythm of your menstrual cycle. The goal? Less fighting your body, more flow.Men vs Women: The Hormone Plot TwistMen’s hormones run on a neat 24-hour cycle. Testosterone peaks in the morning, giving them more focus, competitiveness, and often a higher libido. By afternoon, energy and motivation dip. By evening, testosterone is at its lowest, which is why most men feel more relaxed and less inclined to take on big challenges at night. Women’s hormones follow a more complex monthly pattern. A typical cycle is around 28 days, though anywhere between 21 and 35 can be normal. It moves through four distinct phases, each with its own hormone profile, influencing mood, energy, focus, sleep, and yes, your sex drive. The Four Phases: Go’s and No-Go’sMenstrual Phase (Days 1–5)Hormones are at their lowest and the body is focused on shedding the uterine lining and repairing itself. Energy often dips, and your system benefits from warmth, rest, and extra nourishment. Sleep: Aim for 8–10 hours. Short naps help with fatigue. Keep evenings calm and lights dim to support melatonin.Nutrition: Focus on iron-rich foods like leafy greens, red meat, lentils, and beets. Add mineral-rich broths and soups. Include healthy fats such as avocado, nuts, and olive oil. Herbal teas like nettle, raspberry leaf, or ginger are soothing.Supplements: Magnesium to ease cramps, vitamin C to boost iron absorption, iron if tested low.Exercise: Walking, stretching, restorative or yin yoga. Avoid high-intensity unless you feel genuinely energised.Do: Journal, reflect, set gentle intentions. Keep your workload manageable.No-Go: Cold exposure or ice-cold foods, which can worsen cramps and drain energy.Follicular Phase (Days 6–14)Estrogen begins to rise, FSH is active, and energy and focus return. Creativity and motivation get a boost.Sleep: Seven to nine hours is usually enough. Get morning sunlight to reset your circadian rhythm.Nutrition: Eat fresh, light meals such as sprouts, citrus, berries, and leafy greens. Lean proteins like chicken, eggs, and white fish support muscle and recovery. Fermented foods help gut health. Pumpkin and flax seeds can gently support hormones.Supplements: B-complex for energy, probiotics for digestion, omega-3s for brain health.Exercise: Cardio, dance, boxing, or skill-based training. Try new workouts — your body adapts more easily now.Do: Start new projects, brainstorm ideas, network, and declutter or organise your space.No-Go: Too much caffeine on an empty stomach, which can spike cortisol and disrupt hormones.Ovulatory Phase (Days 15–17)Estrogen peaks, testosterone gets a small boost, and LH triggers ovulation. You’re at your most confident, articulate, and physically strong.Sleep: Seven to eight hours, but make recovery a priority after busy or active days. Avoid excess screen time before bed to protect melatonin.Nutrition: Fill your plate with colourful raw vegetables and salads. Include cruciferous vegetables like broccoli and kale to help metabolise estrogen. Add zinc-rich foods such as oysters and pumpkin seeds to support fertility and libido. Hydrating foods like cucumber and watermelon are great in warm weather.Supplements: Zinc for reproductive health, vitamin C for ovary support, maca root for libido if you like.Exercise: HIIT, heavy lifts, spin, or group classes. Aim for personal bests in performance.Do: Schedule important presentations or negotiations. Batch creative content or collaborative work.No-Go: None. You are ready to conquer the world.Luteal Phase (Days 18–28)Progesterone dominates in the early luteal phase, promoting calm and deeper sleep, before both progesterone and estrogen drop toward menstruation. This is when PMS symptoms can appear if hormones are imbalanced.Sleep: Keep your bedroom cool to counter the higher body temperature late luteal. Magnesium before bed can support relaxation.Nutrition: Choose warm, grounding meals like sweet potato, squash, and lentils. Include complex carbs to keep mood stable. Magnesium-rich foods like dark chocolate, spinach, and pumpkin seeds are beneficial. Sesame and sunflower seeds can support hormone balance.Supplements: Magnesium glycinate for sleep and mood, vitamin B6 for progesterone and serotonin support, omega-3s for inflammation.Exercise: Early luteal is great for strength training or moderate cardio. Late luteal is better for yoga, walking, or pilates.Do: Wrap up projects, prioritise self-care, and prepare for the next cycle.No-Go: High-intensity training in the final days before your period.Myth-Busting Cycle SyncingMyth 1: It’s just a TikTok trendThe term might be new, but the concept is grounded in decades of endocrinology and women’s health research. Functional medicine practitioners have been talking about aligning lifestyle with hormonal changes for years.Myth 2: Everyone’s cycle is 28 days Twenty-eight days is an average, not a rule. Anywhere between 21 and 35 days can be normal, and syncing still works — you simply adjust your phases to match your own cycle.Myth 3: If you miss one workout or eat “off-phase,” you’ve ruined itCycle syncing isn’t all-or-nothing. The benefits come from consistency over time, not perfection.Myth 4: It’s only for women with PMS or fertility goalsEven women with regular, symptom-free cycles can improve energy, focus, workout recovery, and overall wellbeing by syncing with their hormones.Myth 5: Men don’t need to think about hormonesMen have hormone cycles too but theirs reset every 24 hours. Testosterone is highest in the morning, making it a prime time for strength training, problem-solving, and intimacy. Levels dip in the evening, which is when rest, lower-pressure tasks, and winding down come more naturally.Why This MattersCycle syncing isn’t about perfection, it’s about awareness. When you know your monthly rhythm, you can work with it instead of feeling like it’s working against you. You’ll be able to plan your workouts, projects, and social life around your strengths, and give yourself permission to rest when your body needs it.This approach can be transformative for women with PCOS, endometriosis, or irregular cycles, but it’s just as helpful for those with regular cycles. Even small changes can reduce PMS symptoms, improve energy, and make daily life more predictable.Some couples even plan their holidays around the ovulatory phase, when energy, mood, and libido tend to peak.So what now? Is it hype or your new monthly superpower? Hormones shift — that’s not hype, it’s biology. The way they infl uence your mood, focus, digestion, and relationships is real. So I’d say, learning to live in sync with those shifts isn’t just self-care, it’s your monthly superpower.And if keeping track of all this feels overwhelming, that’s where tools like reina come in — giving you daily, personalized insights based on your cycle so you can spend less time decoding your hormones and more time living your life.

ScandinavianHealth: The Nordic Way to Better Health
Biohacking Communities
•

6 min read

ScandinavianHealth: The Nordic Way to Better Health

Working in the fast-paced, high-pressure environment of London’s financial district began to take a toll on my health. Although I didn’t feel well, medical tests showed nothing was wrong. To cut the story short, I returned to my Scandinavian roots and began a to optimize my health.This was 25 years ago. Looking for a change I pursued a formal education in Nutritional Therapy, delved into the science of how nutrients support the body, and eventually opened my own clinic. My practice is grounded in the principles of the Scandinavian diet and lifestyle, which have consistently shown remarkable benefits for long-term well-being.Why ScandinavianHealth?Scandinavians are renowned for their longevity, deep connection to nature, and a balanced, health-conscious way of living. These values resonate strongly with me, and I’ve successfully integrated them into my work as a Nutritional Therapist. My approach combines evidence-based nutrition with lifestyle strategies inspired by Scandinavian simplicity, resilience, and harmony with nature.What is the Scandinavian (Nordic) Diet?While the Mediterranean diet is often praised for its role in supporting long-term health, it's important to note that this category also includes the Nordic and Japanese dietary patterns. The Scandinavian lifestyle—rich in whole foods, movement, and mental well-being—is a powerful contributor to health, longevity, and overall vitality.After 25 years of education and experience, I’m convinced that the key to its success lies in reducing inflammation—a silent contributor to many modern health issues. Inflammation can result from chronic stress, poor diet, lack of movement, and low emotional resilience.Why Do Scandinavians Live So Long?Scandinavians enjoy some of the longest life expectancies in the world. Their diets are naturally anti-inflammatory, rich in:Omega-3 fatty acids from fishWhole grains like rye, barley, and oatsFresh vegetables and seasonal produceBut nutrition is only part of the story. Low stress levels, restorative sleep, regular outdoor activities, and meaningful social connections all play a vital role in promoting a long, happy, and healthy life.The Scandinavian Way of LifeLiving a healthy life the Scandinavian way means spending time in nature, especially on weekends—whether hiking, skiing, or walking in the forest. In Scandinavia, access to nature is a public right, and children grow up outdoors, often participating in sports from an early age. This culture of movement and freedom supports health from the very beginning of life.My Approach as a Nutritional TherapistIn my 25 years of practice, I’ve learned that getting the basics right is the foundation of lasting health. While this is true for most people, I also recognize that each person is unique. Nutritional needs shift over time, depending on factors like age, hormonal changes, stress, or life circumstances.That’s why I take an individualized approach. I help clients identify both the long-term strategies and short-term therapeutic interventions needed to restore balance and improve health. Many symptoms—such as fatigue, hormonal imbalances, and digestive issues—respond remarkably well to targeted nutritional therapy within just 2–3 months.The Goal: Restore Balance, Build ResilienceAt ScandinavianHealth, the goal is to uncover and address the underlying causes of suboptimal health, and to re-establish balance through personalized Nutrition and Lifestyle Coaching. The results can be life-changing.And the good news? These diet and lifestyle changes has many positive side effects and don’t require perfection. Small, sustainable shifts can lead to greater resilience, renewed energy, and a better quality of life—naturally and effectively.The Top 5 Elements of ScandinavianHealth1. A Nourishing, Whole-Food DietScandinavians place a strong emphasis on local, seasonal eating. Foraging for wild berries and mushrooms is a beloved tradition, and foods like root vegetables, leafy greens, and fresh berries form an important part of the diet.Healthy fats from fish—especially oily varieties like salmon and mackerel—are consumed regularly. To support health through the long, dark winters, many supplement with omega-3 fatty acids and vitamin D.Whole grains such as oats, rye, and wheat are part of daily meals, often in the form of porridge or hearty whole-grain bread. The diet is generally low in added sugar, processed foods, and sugary beverages.That said, balance is key: cinnamon buns and cake buffets are cherished parts of social gatherings and celebrations. And in true Scandinavian fashion, sweets are typically reserved for Saturday evenings—a tradition known as “lørdagsgodteri”. 2. An Active, Nature-Based Lifestyle Physical activity is a natural part of daily life. The Scandinavian philosophy of “Friluftsliv”— literally “open-air living”—emphasizes regular time spent outdoors, regardless of weather.Walking, cycling, skiing, and hiking are all integrated into the routine. Even in winter, children nap outdoors in their prams and play outside at nursery schools. Most children also belong to sports clubs, building a foundation for lifelong activity.The mindset? “There’s no bad weather, only bad clothing.”As a result, Scandinavians remain active, mobile, and independent well into old age.3. Stress Management, Recovery & ResilienceNature is not just a backdrop—it’s a healing space. Time outdoors is used to recharge, calm the mind, and reduce stress. Forest walks are associated with lower blood pressure, reduced cortisol levels, and improved mental clarity.Scandinavian countries consistently rank high on the World Happiness Index. This is not by accident, but the result of lifestyle habits that protect mental health and enhance emotional resilience.4. Freedom, Balance & TrustOne unique Scandinavian value is “allemannsrett”—the freedom to roam. Nature is open to all, without restrictions or fences, encouraging widespread access to the outdoors.Work-life balance is protected through flexible hours, generous parental leave, and ample vacation time. Trust in government and society is high, and economic equality is stronger than in many other parts of the world.There’s little need for material excess—quality of life takes priority over quantity of things. People feel safe, valued, and supported.5. Strong Relationships & Community SpiritOutdoor activities often bring families and friends together, strengthening bonds and supporting emotional well-being. Time with loved ones is seen as essential for both relaxation and mental health.Scandinavians take pride in their community spirit. One beautiful tradition is “dugnad”—a local initiative where neighbors come together to repair, build, or maintain shared spaces, often followed by food and games.These strong social connections are a key part of what makes the Scandinavian lifestyle so healthy —and fulfilling.Together, these five elements support:A strong immune systemResilient mental healthHealthy agingAnd most importantly, a balanced, meaningful lifeAt ScandinavianHealth We Wish You a Long and Happy Life.