Health Tips from Latvia
«Nācijas kultūra mīt tās cilvēku sirdīs un dvēselēs.»
«A nation's culture resides in the hearts and in the soul of its people.»
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Latvian cuisine - Eating with season
Latvia is one of the greenest countries in Europe. Based on that, one of the most popular traditions from Latvia is foraging. People pick all sorts of plants and herbs with healing properties from the forest, along with mushrooms. There is a deep-rooted tradition of picking plants and herbs from the forest that has specific health benefits.
Foraging is a very old tradition, not a fad from modern wellness marketing! Older generations pass down the knowledge about which plants have healing properties- for example, St John’s Wort has natural antidepressant properties. These relatives also keep the knowledge alive about which mushrooms and berries are safe for human consumption.
Latvian cuisine is diverse and very dependent on the season. In spring and summer, people eat fresh berries and vegetables. When autumn comes, it’s pickling and preserving time. Many home kitchens turn into pickling factories at the end of summer, as cucumbers, tomatoes, and onions are put into jars to preserve for winter. Chutneys and relishes are another smart way to preserve the summers’ bounty.
Preserving produce is a tradition that goes back beyond the days of international air-freighted vegetables and fruit. The tradition is resurging as many people take part in pickling and preserving as a hobby. Fermenting foods is also a popular trend.
Smoked fish is another historical tradition. For centuries, Baltic sea fishers have smoked their fresh catch. For the smoking process, the fishermen use native trees such as birch and maple. The wood used in the fire is important because it has a significant impact on the fish’s final flavor.
Eating seasonally helps promote nutritious meals and supports a healthy environment. For example, blueberries grown in the autumn -- their natural season -- are more nutritious and taste far more delicious than blueberries grown in the winter time.
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Kvass - Bread cider to reduce toxins
Kvass is an iconic Latvian drink. Kvass is made from fermented dark rye bread mixed with fresh berries and it is delicious. Kvass is a ‘Malt beverage’ – a healthy energy source containing essential amino acids. It preserves all nutrients during the production, and has an alcohol content of 0,0%. The malt drinks are especially recommended for athletes and people doing physical work, since they are refreshing and gives energy.
When it comes to nutrition, kvass is a rich source of manganese, vitamin B12, selenium, niacin, iron, copper, and magnesium. With a wide range of various minerals, vitamins, and other active ingredients, kvass is an excellent beverage for boosting overall nutrient intake and optimizing metabolic activity.
Kvass is very refreshing and can include delicious flavors from fruits and herbs. It typically has a tangy, earthy, salty flavor and can be an acquired taste, though many end up craving it due to the nutritional benefits it offers.
Kvass enhances the immune system, reduces symptoms of lactose intolerance, decreasing the prevalence of allergies. Researchers found that kvass is able to reduce the toxicity in your blood due to the presence of certain phytonutrients, making it an ideal way to cleanse your circulatory system. Intake of kvass gives in addition relief from excess flatulence, bloating, constipation and even lowers the risk of colorectal cancer.
In addition to its impressive nutrition and probiotic content, kvass is considered an excellent thirst quencher! The perfect drink for a hot day.
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Folk songs (Ligo) - Symbol of joy and song
Latvians proudly call themselves a nation of singers due to their well-preserved songs and traditional dance. One of the country’s leading cultural events is the Latvian Song and Dance Festival held once every five years. The word ‘Ligo’ is the most important word in Lativian Folk tunes. It means to ‘sway’. It is a symbol of joy and song, and is the most understandable word for any Latvian.
At the Song and Dance Festival, thousands of choirs, musicians, and folk dance groups entertain a large audience. As many as 30,000 amateur and professional artists take part in this Latvian festival.
The festival is one of the largest amateur song and dance festivals in the world. It has even made it on to UNESCO’s Oral History and Non-material Cultural Heritage List.
What are so the health benefits of getting out to take part in a song festival? Well, the health and wellness experts suggest that getting outside offers a host of benefits. Fresh air has been known to help reduce stress, as well as boost the immune system. Some experts admit that getting outdoors can encourage a more active lifestyle.
Decades of research has shown that singing individually and in groups is good for you on many levels. Researchers have found that singing reduces stress levels whether the participants were singing in a group or by themselves. There are also some evidence that singing can boost your immune system and help you fight off illnesses. If that was not enough, when you sing in a group, whether it’s a large choir or a smaller group, the act of collective singing causes your body to release endorphin. This hormone can help promote positive feelings, and even change your perception of pain.
A study from 2012 found that singing, drumming, and dancing in a group triggers the release of hormones that raise your pain tolerance in ways that just listening to music doesn’t.
On a final note, singing improves your lung function. If you singing with others, it will tun into a sense of belonging, connection, as well as enhance the memory and help with grief. This again is very good for wellbeing, mood, and insanity.
Latvian Song Festival (NB! This is a very powerful song)
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Sauna - For health and socailizing
Latvians take their saunas very seriously. For them, it’s a way to replenish the body and spirit, a test of strength and endurance and a way of socializing. Traditionally, Latvian saunas accommodate only a few people at a time and the whole experience is usually led by an experienced sauna master, who is familiar with all the intricacies of the rituals. The temperatures in a typical Latvian sauna can reach up to 90°C.
Another of the popular customs of Latvia is the steam bath or pirtis. This sauna tradition is often combined with ice swimming. There are many saunas nearby natural swimming spots, so you can heat up in the sauna and then cool off with a jump into the ice water. This quick change from hot to cold is excellent for strengthening your blood vessels and circulation
The Latvian traditional sauna experience also includes swatting with twigs from birch trees. The swatting is said to rid the body of dead skin cells and aid circulation and heat transfer to the body.
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Winter Swimming - For immune system
Wild swimming and ice swimming are also popular traditions in Latvia. The Latvians brave the icy winter waters as it benefits the immune system and mental wellbeing. It’s been a natural way of self-care for centuries. The locals who partake in ice swimming are known as Ronis which means “seals” in Latvian. Swimming in either the Black sea or ice holes, locals embrace the winter temperature for an adrenaline rush.
If you’re considering trying an ice bath, you might be wondering what the potential benefits are, and if it’s worth subjecting your body to the extreme cold.
1. Eases sore and aching muscles
2. Helps your central nervous system
3. Limits the inflammatory response
4. Decreases the effect of heat and humidity
5. Trains your vagus nerve
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Liqueur With Medicinal Properties
Riga Black Balsam is a traditional liquor made using 24 different plants, flowers, buds, juices, roots, oils and berries prepared in oak barrels. It is considered to be a good cold remedy and according to legend Catherine the Great became ill during a visit to Latvia – but was cured after drinking it.
Riga Black Balsam is an alcoholic drink with a strength of about 40-65%, infused with medicinal herbs. It is used exclusively for therapeutic and prophylactic purposes. Traditionally, the balsam has a brown color due to various herbs, roots, and fruits. Balsam as a medicinal tincture appeared in the mid-18th century.
When it comes to health benefits, Balsam is beneficiary due to the full number of ingredients that contain mineral substances (iron, cobalt, zinc, copper, manganese, magnesium, calcium, chromium, sodium, potassium). In addition, it contains organic acids (malic, ascorbic, citric, tartaric, acetic, palmitin, formic, oleic, linoleic, stearic, etc.). As well as carbohydrates, proteins, fats, alkaloids, glycosides, tannins, etc.
As a preventive measure and as a remedy for colds, 1-2 teaspoons of balsam add to tea with lemon or to the cup of coffee. It increases perspiration and expectoration from the bronchi.
Black Riga balsam with peppermint is great for treating gallstones. Valerian and balm perfectly soothe the nervous and cardiovascular system. Also is good for the prevention of diseases of the gastrointestinal tract because it has astringent and antiseptic substances.
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Great oaks of Latvia
Oak trees contain a special meaning for Latvians. They symbolise strength, inspiration, endurance and honour. Latvia is also the proud home of Kaive Oak, the thickest tree in Latvia and in all the Baltic states. It’s protected as a natural monument.
Oak bark is used to make medicine, as it contains tannins. This is used as a tea for diarrhea, colds, fever, cough, and bronchitis; for stimulating appetite; and for improving digestion.
Some people apply oak bark directly to the skin in a compress or add it to bath water for pain and swelling (inflammation) of the skin, mouth, throat, genitals, and anal region; and for red itchy skin due to cold exposure (chilblains).
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Quiet Natured People - With positive effects
The Latvians are reserved and do not express their emotions openly. Generally, they are not comfortable with small talk. People in Latvia do not speak loudly in public. It is considered rude to shout or whistle in public. This applies to restaurants, cafes, public transport and other public places.
Latvians have a strong sense of space, and they generally like to stand a few feet away from the other person. In addition, all Latvians are very proud of their country. They are proud of the the nation’s independence and how many times they have had to fight for freedom. You may be surprised to learn that Latvians are humorous, too.
Here are some of the benefits of being quiet and reserved:
They're good listeners.
They think before they speak.
They're observant.
They make quality friends.
They make loving romantic partners.
They're thoughtful networkers.
They're compassionate leaders.
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Traditions run deep - For improved wellbeing
Latvians continue to observe the traditions of their ancestors–culture embedded in Latvian folklore that is best experienced during the Summer Solstice or “Jani” holiday, and the massive Song and Dance festivals, as well as through traditional crafts and handiwork, events organized by museums, and a lot of other activities. Those who relish music and performing arts will enjoy major opera festivals in Riga and Sigulda, and a vast number of various concerts and festivals across the country.
Traditional celebrations are one of the most significant parts of human history and they have been shown to reduce stress, increase mental wellbeing, and increase physical health. For example, staying up late on Christmas Eve is a tradition that has been passed down for generations.
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Grandma’s advices - Advices for everything under the sun
Herbs & Honey: Latvians adore herbs, honey and dairy products – they are used extensively as preventive and even first-line treatment for some minor internal and external ailments. They have camomile and peppermint in abundance, so those are very popular, but people actually gather a lot of wild herbs and dry them for medical teas to be consumed all year round. Many people make compresses for external use.
Sun burned: Latvians adore sun – and if they get burned, they apply a layer of sour cream to soothe the skin. Dairy products are consumed in abundance with an idea that they provide calcium and protein.
Honey to boost immune system: Honey is well known everywhere, but Latvians have specific shops dedicated to just honey and all the byproducts of beekeeping: pollen, royal gelly and some lesser known goodies. Those are consumed as immunity-boosting medicine. Honey itself is used extensively in DIY beauty recipes for skin and hair as well.
Sauna & Ice bath: Sauna followed by an ice-cold water dip is huge in winter. Done for fun and health alike.
Warm legs: This advice has been around since the beginning of time: make sure your legs are warm; you will be ok even if the rest of you gets chilled to the bone.
Footbath: When cold is coming on, Latvians will pour extremey hot water in a footbath, add mustard powder, and soak legs for about 20 minutes. The water is so hot that you have to put the feet in and out for quite a few times till you can bare it.
Nugget: The Latvian flag is from the 13th Century and one of the oldest in the world. According to legend, the flag is red and white because an injured Latvian chief laid on a white sheet that soaked up his blood. The soldiers then used this sheet as a banner in battle, and it led them to victory.
