Wellness holiday in Estonia

WELLNESS HOLIDAY IN ESTONIA Amplify Your Vital Energy Âť visitestonia.com

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10 REASONS TO ‘GET YOUR HEALTH ON’ IN ESTONIA Unspoiled nature and clean air. Half of the country is covered with forests that are like a giant green lung. In 2011, the World Health Organization said Tallinn had the cleanest city air in the world. The tap water is just as pure – safe even for infants to drink.

Resorts offer unique curative mud treatments that have been relieving aches and pains for two centuries.

Easy access to wild open country. Five very different national parks, and over 2,000 km of hiking trails let you get to the heart of the natural splendour.

Food products that sustain the body and spirit, all readily available in natural, unprocessed form.

Many of the fruits and berries grown in Estonia are rich in antioxidants.

The country can be crossed in about three hours.

Shorter travel connections mean more time to enjoy spa treatments and new experiences. Just an hour or two after your plane lands at Lennart Meri International, you could be unwinding in a luxurious spa in one of the country’s former Baltic German country estates, or maybe at a cosy farmstay.

Four distinct seasons make it possible to enjoy different sports from open-water swimming to cross-country skiing. About 100 recreational trails and bike paths in cities and towns can be used year-round.

Saunas, a national institution with claimed rejuvenative powers. Experience for yourself the wondrous combination of dry heat, steam and birch whisk massage. As for the unique smoke saunas of southern Estonia, this tradition was included on the UNESCO World Heritage list in 2014.

Over 50 spas and health and aquatic centres.

Whether you’re thinking about a few morning laps in the pool, a day on the water slides with the kids, or specific spa treatments, you’ll find what you’re looking for.

Värska mineral water, drawn from about 500 metres down in the earth’s crust, contains essential minerals for the body. Come and sample the crystalline taste of water that’s been sealed away for 500 million years.

Quality affordable medical care. In fact, patients from elsewhere in the EU can now opt to receive treatment in Estonia, which boasts fully Western medical specialists and equipment. Estonia’s competitively priced, top-flight medical services often are available with a shorter wait than the same treatments elsewhere in Europe.

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Curative Estonian mud has a 200-year-long track record of restoring people’s health.

TO YOUR HEALTH! The most famous Estonian word is quite possibly terviseks (to your health). It’s a favourite thing to say when raising a glass, but it isn’t just uttered to amuse foreigners.

Estonians do take their health seriously and as statistics show, nowhere in Europe has the average life expectancy increased as fast as it has in Estonia since the country regained independence. It’s no wonder – Estonia has plenty of untouched forests, is a noted producer of superberries like the bright orange sea-buckthorn, has a sauna tradition stretching back thousands of years, medicinal plants (that are widely known and used), bracing sea air and curative mud with real potential for easing many aches and pains.

Healthful lifestyles are increasingly popular, the workaholism of the 1990s is yielding to increased recreational sports, and shopping baskets are full of health foods, generally organically produced and locally sourced. So, to your health! It’ll rub off on you.

After a refreshing health break in Estonia, you’ll return home a little sharper, radiant and youthful than when you arrived.

ESTONIAN PROVERB: All the piles of gold and silver in the world are worthless without good health.

AMAZING MUD FROM SEA AND LAKE If you’re in the resort town of Haapsalu on Estonia’s west coast, you might find yourself in Africa on a hot summer day – Africa Beach, that is, at one end of the seaside promenade. One might associate the exotic name with the legendary calm weather and blazing sun in July, but the story of this locale goes back further. Locals had been smearing themselves with sea mud to ease arthritic pains for centuries. The phenomenon caught the eye of a Baltic German doctor, Carl Abraham Hunnius, in the early 19th century and soon he became personally convinced of the salutary qualities of Haapsalu mud. Thus the development of Estonian sanatorium culture started with mud – representing a record of organic life back when our planet was young.

Dr. Hunnius established one of the first wellknown mud spas in Haapsalu back in 1825. Tales spread of miraculous recoveries, how patients cast away their crutches and returned home on their own two legs. Demand increased and new spas opened up.

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Tchaikovsky was fond of vacationing in the resort town of Haapsalu, and a bench dedicated to the composer plays his music on the promenade.

By the early 20th century, Haapsalu was the preferred holiday destination for the Russian imperial court – so popular that a direct train line ran from Petrograd. The train is no longer in service today, but the covered platform – the longest in Europe – and romantic station building still stand. The platform under the elaborate wood-trim roof is 216 metres long, the same as the tsar’s train.

Freshly extracted curative mud is greyish-blue and creamy in consistency and contains hydrogen sulphide, dissolved phosphorus, carbonic acid and iron compounds as well as a number of beneficial organic compounds.

Another western Estonian resort, the bigger town of Pärnu, also offers restorative mud cures.

So does Estonia’s biggest island, picturesque Saaremaa, where the local mud is said to be especially good for treating neurological and chronic gynaecological ailments.

A sublime mud bath, neither too hot nor lukewarm, is indicated for rheumatic disease, various myalgias, arthritis and sciatica as well as for skin conditions such as psoriasis and eczema. A word of caution: the baths are not an option for patients with acute illnesses. There are a few other contraindications, so consult a specialist before going all-out with spa treatments.

Acro yoga on the city’s rooftops – spas also offer active pursuits, not just health cures, so check it out!

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One of Estonia’s most famous writers, A. H. Tammsaare, noted in 1920 that while all devout Jews make it a point to travel to Jerusalem once in their lifetime, and Muslims to Mecca, Estonians’ pilgrimage destination is Saaremaa Island for the mud baths.

Värska in the south-eastern corner of Estonia is another place where you can pamper yourself with mud treatments, these ones being of the freshwater variety and totally unique. Värska’s mud cures are special because the medium is diluted with Värska mineral water, an artesian source from half a kilometre deep in the earth’s crust and brimming with mineral salts.

This mineral water last saw daylight 500 million years ago. Besides the fact that it is really goodtasting, this natural elixir bolsters the health and regulates the metabolism.

Naturally, mineral waters and mud baths are not the only ways that Estonia’s spas pamper their guests. The Narva-Jõesuu sanatorium, founded in 1876 as an aquatic spa, offered patients all kinds of baths alongside mud – pine extract, sulphur, freshwater, carbonic acid and steam baths – and electrotherapy, electricity being was all the rage back then. Once popular among the Russian elite, the sanatorium today offers a constellation of

modern therapies – laser treatment, ultrasound, quartz sand therapy, oxygen therapy and lymph drainage – and a wide array of non-medical enhancements from manicures and pedicures to chocolate body peels.

TIME OUT FOR WELL-BEING IN A WORLD WITH NO ‘OFF’ BUTTON Estonia has long been a destination not just for the sick and infirm, but for healthy people looking to recharge and de-stress, reclaim peak health, and learn to enjoy life more. The lush outdoors right outside the window amplifies the effects of the procedures that can be experienced indoors.

A luxurious, genuinely Estonian spa holiday can be enjoyed on small Muhu Island known for the five-star Pädaste hotel. Kuressaare on next-door Saaremaa Island boasts the Georg Ots Spa, Grand Rose Spa and Arensburg Boutique Hotel & Spa – ideal places to relaxation for friends and couples and families with children. These spas even have “children’s menus” for spa treatments. Conversely, several of these options also have “quiet areas” where kids aren’t allowed.

At Estonia’s spas, you’ll enjoy spectacular interiors, professional treatments and a wide array of beauty services.

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Hedon, a modern boutique spa in an historic building in the resort city of Pärnu, offers an ideal escape from everyday routine.

On Pärnu’s beach, a modern boutique spa called Hedon provides pure pleasure based out of a historical mud spa building. Comfortable chairs, exotic treatments and a top of the line restaurant offer an ideal escape from everyday routines. Pärnu is also home to the new Estonia Resort Hotel & Spa, which cheers guests with a new concept – “E-wow,” the Estonian way of wellness.

The hotel’s design and services draw inspiration from Estonian nature, national traditions, handicrafts and culture.

The Noorus Spa Hotel opened on the longest beach in the country at Narva-Jõesuu in summer 2014 offers a wide selection of luxurious treatments for demanding customers.

At Estonia’s ecospas, indulge yourself with locally sourced cosmetic preparations such as hay baths and seaweed wraps. Speciality saunas also include some of the best Estonia has to offer: peat, clay, plant oils, herbs, honey, milk, berries and grains. Natural cosmetics from Estonia are good to take back home with you and keep yourself as well-cared-for as you were at the spa.

RELAXING DAYS DEEP IN THE HEART OF NATURE

Nature is never far from the picture when you’re on a health holiday in Estonia.

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Most Estonian spas are set in natural, tranquil are at the core of the experience – from gentle splashing in the aquatic centre or dining with woodscapes framed in a picture window. But to really tap into Estonia’s charms, grab a hiking stick or trekking poles and head out under the big sky.

Estonia is one of the most densely forested countries in Europe if not the world: woodland accounts for half of the land area.

Moreover, 40% of the forests belong to the state and welcome one and all.

Estonia is criss-crossed with trails and paths, some of them truly scenic and conveniently furnished with firepits, tent sites and huts. Roe deer and moose are readily seen, but animals like bears and lynx are more retiring.

The dry air of pine forests is especially good for the lungs. The needles emit natural antimicrobial substances such as terpenes and essential oils.

Estonia’s mature pine forests are an ideal place to de-stress and bolster health.

Two long-distance hiking trails opened in recent years by the State Forest Management Centre offer a greater challenge. Measuring 375 km and 820 km respectively, the trails cross the length and breadth of the country, through dense forests, Europe’s most impressive wetland landscapes, coastal villages and beaches.

A 60 km rails-to-trails project in western Estonia is also worthy of note, and welcomes cyclists and foot traffic. Once train tracks ran along this route, bringing the Russian tsars to Haapsalu. Today the surface is hardtop, and it’s a safe jaunt, free of car traffic. Nor is there any danger of getting lost. Just be more careful at the few places where the path crosses roads.

Saaremaa Island’s capital Kuressaare can be circled on bike. The 20 km loop around the town

is within the abilities of most families and provides attractive views of some choice juniper-clad terrain, and the city’s architecture extending from a medieval castle to modern spa hotels.

ESTONIAN PROVERB: Juniper berries ward off nine diseases.

Solo hiking opportunities abound but many spas and recreational centres offer outdoor activities such as organized Nordic walking activities and yoga classes. Many service providers also offer equipment rental.

BUCKETS AND BIRCHES: NATURAL POWER FOODS AND THE JOY OF FORAGING Estonian forests are open to everyone and anything you recognize as edible can be eaten and picked for personal consumption. If you spot buckets under birches in the spring, it probably means someone has tapped the trees for birch sap, a refreshing natural tonic. In the summer and autumn, cars can be seen parked on roadsides by the dozen – a sure sign that wild strawberries, lingonberries, cloudberries, cranberries and blueberries are ripe.

No proper getaway in Estonia is complete without a stroll or a ride along some of the country’s more than 2,000 km of hiking trails.

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Scientists have confirmed that many raw ingredients sourced from the Estonian wild do indeed have health-supporting qualities. Bilberries – like their close domesticated cousin the blueberry, and perhaps even more so – is a veritable powerhouse of antioxidants, especially beneficial for the eyes.

Bilberries are available year-round in frozen form, but toward the end of summer, freshly gathered berries flood marketplaces.

ESTONIAN PROVERB: Hopes rest on those who eat well.

A mushroom app found on Google Play helps to identify 56 major species of fungi found in Estonia.

Estonia has natural edibles by the bushel and over half of the population picks berries and mushrooms.

Forest fruits have always been believed to contain mysterious powers.

Red cranberries take their star turn after bilberries exit the stage, in September and October. In a good year, these detoxifying, kidney-friendly berries adorn mires and bogs in Estonia like fine pearl embroidery.

Naturally tart, the berries are so rich in natural preservative compounds that berries are often still good to eat the next spring after the snow melts.

The inner bark of a coastal pine tree is an ultrapowerful natural antioxidant. It’s hard for amateurs to harvest it, but tinctures made by experts are available at pharmacies and spas.

Juniper products range from syrup to butter knife and make great souvenirs.

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Bogs offer hiking in the winter season, and in summer, a dip in their extremely pure water. Hiking in Kakerdaja bog.

You’ve probably heard about the shiitake mushroom’ cancer-fighting properties, but did you know that a favourite mushroom in Estonia, the golden chanterelle, also ranks high among substances that protect against cancer and parasites? This apricot-coloured mushroom is also choice in taste – try it the Estonian way, sautéed in onion with sour cream served with new potatoes.

Even before the snow has completely melted, foragers can find new tender-green leaves to toss into a tasty salad that’s certainly more exciting and original than arugula. Fresh new groundelder, nettle and wild garlic leaves make their way to many of Tallinn’s most progressive restaurants and with the addition of cheese, nuts and seasonings can be ground into a very Nordic pesto sauce.

If the idea of setting out into the wild woods seems daunting, ask your host or hostess at your farmstay whether they’d lead you on a berry or mushroom picking expedition. All sorts of fresh woodland and meadow goodies can be found year-round in Tallinn’s marketplaces (pickled the traditional way in winter). The selection is broad, and for good reason – it’s estimated that Estonians leave the woods each year with 5 million of berries and 8 million litres of mushrooms, all picked by hand. “Wisdom is to humans what sun is to nature” says another Estonian proverb.

ESTONIAN PHARMACIES: HERBS AND HISTORY What’s the oldest company still operating in Tallinn?

It’s the Raeapteek apothecary shop in the heart of the Old Town, which opened in the early 15th century. The precise year isn’t known, but the city records indicate that by 1422, the shop had already changed ownership twice. One of Europe’s oldest sellers of medicines has done trade in some quite exotic merchandise – for instance, back in the 17th century, people were offered “earthworms in oil,” “deer penises,” “dried toads,” and “dried black dog excreta” but some other historical items – more presentable in polite company – are still found today.

Raeapteek – no other European pharmacy of comparable age is still operating in its original building.

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Marzipan was once considered so healthful that it was sold over the pharmacy counter! In Tallinn, try your hand at painting the almond confection and buy figurines made by professional artists to take home with you.

Marzipan is said to have been invented at Raeapteek (the city of Lßbeck disagrees) and the 70% almond confection was touted as a remedy for broken hearts – probably not bad advice even today.

Nearly every Estonian pharmacy has something unique to offer. The dried herbal tea assortment often takes up several shelves. Each tea has its own specific health benefit and a trained dispenser can recommend the right one for what ails you.

Indigestion remedies include chamomile, valerian root ensures a good night sleep, nettles lower blood sugar, calendula fights infection. But even more exotic options are available, such as dried and ground oak bark and birch gall.

Savvy Estonians can tap into the healing powers of spruce tips plucked in early spring when the shoots are still light green. The spruce tips, which have a tart taste, can be nibbled on in the forest, but some farms brew a root-beer-like beverage that speeds up the body’s metabolism. A syrup made from spruce tips boiled with sugar is a good cough medicine, and because of its taste it also makes a good ingredient for meat marinades.

A poultice of basil, peppermint and chamomile flowers can ease headaches. Place three tablespoons of herb in 200 ml of boiling water.

Let steep for half an hour and place on face as a compress. Keep the compress on for half an hour while lying under a warm blanket.

Unusual herbal teas make a fine souvenir, but visiting the medicinal plant gardens where the herbs are harvested for use in spas and pharmacies can provide an even richer experience.

Groups of visitors can arrange for an hour-long tour where they learn about the traditional old folkways and ways of using the plants to bolster health. Part of the experience is picking the plants yourself.

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Organic food stores sell syrup made from young spruce tips.

In spring, pick them fresh off the tree for a vitamin-packed snack.

Estonia is a superb place for a multi-day canoe trip, and active pastimes of all kinds for the whole family.

Canoeing on Võhandu river.

Medicinal plants have been part of Estonian life for centuries and every home hangs on to some folk wisdom passed on down the generations when it comes to using plants to treat colds and flu, use as salves and what tea to drink to ease stress.

SUN, AIR AND SEA – THE HEALTHY TRINITY With its fresh breeze and cold water, the Baltic Sea is really like a giant spa in its own right. Looking at the long, indented Estonian coastline, you can see just how much seafront this smallish country has.

Estonia’s latitude of almost 60 degrees north makes it seem doubtful that you could enjoy the beaches in anything less than a fur coat.

Three of the four seasons are indeed the province of bird watchers and sky gazers, and of course “polar bear clubs” that meet for icy dips in midwinter. But as summer approaches, the air temperature rises quickly and the Baltic Sea can sometimes get up to 20 degrees and more in shallower bays. The best-loved month for traditional beach holidays in Estonia is July, which has the warmest weather, and the pine stands lining the seashores are fragrant with resin and tiny, oh-so-sweet wild strawberries. June and August also lend themselves well to bathing, and sometimes the season continues into early September.

Many find the mere proximity of the sea relaxing: the clean air means relief for upper respiratory illnesses and the sound of the sea lifts the spirits.

Many beaches have amenities such as volleyball courts, water skis and paddle boats. Guides lead canoe and kayak trips varying in length from several hours to many days.

In winter, take a moment to stick your head out of the warmth of the spa to see if the Northern Lights are visible.

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Narva-Jõesuu’s spa is located on a lovely sandy beach lined with pine forests – the trademark of the entire area.

Swimming can be enjoyed in small forest lakes boasting very clean water. Southern Estonia’s hilly landscapes are especially studded with such gems, many of them with some sandy shores: The Pühajärv beach near Otepää, Lake Tamula in Võru, Lake Viljandi. Take time out to go on a hike through a mire and dip into the mysteriously dark yet extremely clean water of a bog lake.

There are four bathing beaches in Tallinn alone – Pirita, Stroomi, Kakumäe and Pikakari. All have cafes, playgrounds, sports fields and everything else you need to have a wonderful holiday. To get to Estonia’s most famous beaches, you’ll need to leave Tallinn.

Valgerand (“white-sand beach”) in southwest Estonia eight kilometres from Pärnu deserves mention, as does Laulasmaa (“singing sands”) about half an hour by car from Tallinn. A unique steep beach with coarse sand can be found in Kalana, on the island of Hiiumaa, but the largest beach – seven kilometres long and up to 50 metres wide – is in Narva-Jõesuu. It’s been called the Nordic Riviera.

What’s special about Narva-Jõesuu is that the town is located within a triangle formed by the river and bay and most of the street grid is laid out symmetrically and set in a pine forest. Incidentally, a section of the beach is also one of Estonia’s best known naturist beaches.

The Narva-Jõesuu beach is my family’s favourite. The sand is fine and clean and the slope is gradual.

Evelyn, mother of two children

Tallinn’s biggest beach, Pirita, is a pleasant setting for a bike ride along the long promenade, offering a beautiful view of the city’s skyline.

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Estonia’s summer capital Pärnu brings sports and entertainment to the beach.

Pärnu’s 1,800-metre-long beach fringed with lovely sand dunes was picked by the British newspaper The Independent as one of the most attractive beaches in Europe and the town is also the place where bathing culture attained perhaps its most classical form – the history of the resort goes back around 200 years.

Back then, no one bared much of their body or waded into the sea on their own two legs. Visitors were transported into deeper water by horse-drawn conveyance. Little bathing cottages, separate for men and women, stood out in the water at a distance of 100 metres, and could be reached from shore over a footbridge.

Families with children are particularly fond of Pärnu, as water in the shallow bay warms up quickly, the park shields the strand from chilly winds and the beach has attractions like swing sets, miniature golf and ice cream vendors.

Over 20,000 beachgoers sometimes flock to Pärnu beach in a single hot summer day. Not into seeing and being seen? Estonia’s pleasantly long and indented shoreline offers many hidden coves and beaches for those looking for more privacy.

Many younger people move to Pärnu for the summer to enjoy life at full throttle. Those who prefer leisurely walks along the beach and atmospheric cafes, I recommend Haapsalu in the heart of summer.

Helen, designer

ESTONIAN SAUNAS – AN ANCIENT TRADITION WITH MANY OPTIONS Estonians’ sauna traditions extend back 800 years and smoke saunas occupy a special place in the national heritage, celebrated as a place to restore body and spirit. Smoke saunas have no chimneys. In the heating phase, the smoke fills the sauna seating area and curtails any possible microbial growth. Once the stones are hot, the smoke is chased out and the saunagoers enter. If you get a chance to have a smoke sauna somewhere in the south, the tradition’s stronghold, be prepared for an unforgettable experience.

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It’s been scientifically proven: the more you interact and share the things you love, the greater your happiness!

The steam from the stones in a smoke sauna tends to be mellower. Soap and shampoo are not used in a smoke sauna. Body and mind become cleansed by repeatedly tossing water on the rocks and gently flailing one’s body with birch whisks.

The sauna is a place to be enjoyed, not for rushing.

Budget two or three hours for the ritual – better for your health that way, and a gesture of respect for the person who stoked the sauna, a job that took hours.

The smoke sauna experience has its own customs. One is to refrain from complicated or controversial topics of conversation. As a whole, the Võro smoke sauna tradition is so distinctive that it was enshrined on the UNESCO World Heritage List.

Conventional saunas – known to the many as Finnish-style saunas – are more common than the smoke sauna and are also known for their health benefits. Saunas with a heating element that warms heat-retaining stones are a traditional part of many private homes. Sauna corners with electrical heating elements are common in bathrooms of Estonians’ urban dwellings.

Estonian spas offer very different types of saunas. hammam-type baths, infrared saunas, rock-salt and aromatherapy saunas are common and the selection keeps on increasing.

Saunas vary in temperature and humidity: It’s wise to remember that the higher the temperature, the more it will affect the circulation. People with a lower tolerance for extremes are advised to stick to saunas with an air temperature of 40 degrees.

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Estonian-style saunas are all about dry heat: the air temperature is 85−100 degrees C, and relative humidity only 5−10%.

Steam rooms, sometimes called Turkish baths or hammams, are more like a tropical rainforest, with 100% relative humidity but less than 60 degrees C in temperature.

Infrared saunas use thermal radiation of a certain wavelength to warm the outer layers of the body but not so much the air. This helps the body burn more calories. The heat rarely tops 60 degrees C but perspiration can be intense.

Estonia is the best place for conducting some personal sauna research.

Southern Estonia has a place called Saunaland, featuring Estonian and Finnish saunas, hot tubs, a smoke sauna, a cave sauna, plastic tent sauna, forest sauna, and Native American style sweat lodge.

People in the olden days advised sauna goers to drink plenty of liquids. Hell was just as hot as a sauna, and water rations were said to be equal to the amount consumed in saunas while on Earth.

Southern Estonia offers relaxation mixed with Nordic skiing across the scenic rolling landscape.

A salt sauna is the most delightful procedure I have encountered. The salt exfoliates the skin and also relieves years of strain on my back.

Tiina, retiree How much do Estonians love saunas? So much that a sauna has even been set up on buses, in the tank of an old fire truck, on riverboats. One sauna even was outfitted with caterpillar treads so that it could be used to make trips to the village shop for cold brew. Don’t be surprised if you see hot-tubbers along a ski trail cheering on competitors.

Saunas cater to both the bold and the bashful.

Estonians traditionally take saunas unclothed, but often spas have mixed saunas where men and women keep their bathing suits on or use towels.

Many hotels and spas rent out private saunas by the hour for a more relaxing experience.

HEALTH BENEFITS OF SAUNA Those who want to banish age from their appearance are prime candidates for a sauna, because steam significantly increases blood supply to the extremities and slows ageing of the skin. Natural scrubs such as honey, curative mud or rock salt help the skin shed dull dead cells and regenerate.

The most important part of the “magic” happens in the inner sanctum of the sauna – the leiliruum where the dry heat is punctuated with hissing steam when water is thrown on the rocks.

To get the most out of the sauna experience, spike the fierce heat with an icy jolt.

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The hot, vapour-saturated air – two or three times hotter than what you might expect from a southeast Asian monsoon – will make you perspire, flushing away dirt, bacteria and old skin cells, while soft birch whisks can be used to massage the extremities and the skin. Estonians love fresh-smelling birch whisks – they are also placed on the hot rocks for aromatherapy – but using juniper, oak or nettle whisks can be even more potent for some ills.

Whisks have nothing in common with selfflagellation and if properly soaked in hot water, even the pricklier juniper and nettle whisks shouldn’t cause any discomfort. If you happen to be in a small countryside sauna at the right time of year and you want to experience something extreme, try dashing straight from the heat of the sauna to a snowbank or ice hole. Then repeat. It’s a shock to the system but the feeling of serenity it produces is unparalleled.

Regularly taking saunas strengthens the immune system, heart and circulatory system, relaxes muscles, improves metabolism and cleanses the body.

Better subcutaneous circulation helps ease pain, reduce swelling, and ease chronic inflammation.

Saunas are recommended in case of sleep problems and stress – taking a sauna is refreshing and helps you sleep.

It isn’t usually allowed in city saunas, but an obligatory part of the ritual in the countryside is the use of tender birch, oak or juniper branches to stimulate circulation.

Extreme cold can have the same kind of tonic effect on the body. A session of a couple minutes in a -120 degrees C cryotherapy chamber helps relieve joint and muscle pains, improves skin tone and stimulates the immune system and metabolism.

Production of endorphins and other hormones responsible for well-being increases, along with testosterone – could this be the prescription to spice up a love life? Plan on about three sessions in a cryotherapy chamber to give your body a proper restart.

A selection of hand-crafted soap made from organic raw materials is available in Estonia.

You can also participate in workshops to make them yourself.

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A wellness holiday in Estonia is pure enjoyment in any season – Pühajärve Spa ja Holiday Resort Hotel in South Estonia.

Alternating between moderate doses of hot and cold make the entire body function better, and the effects of a sauna can be further enhanced by artisanal spa products. Skin-friendly soaps, free of synthetic additives, should be highlighted – calendula, tar and goat’s milk soaps. All these beauty products full of aromas and colours can be bought as souvenirs.

TOP SPECIALISTS AND MEDICAL EQUIPMENT Sometimes more radical intervention is needed to restore our appearance and health to its former radiance. The most modern cosmetic therapies are available in Estonia. They all come with a high level of discreetness and the recovery period can be spent in the privacy of hotel room, then to return home with a magically transformed appearance.

Dental care and cosmetic dental procedures (such as whitening teeth with soda or laser) are of a high calibre in Estonia.

Many of the clinics are in Tallinn, but cosmeticians and dentists can also be found in Tartu, Pärnu and the islands in the west. Combining a beauty treatment with small-town idyll and nature getaway, you can return from Estonia newly radiant both inside and out.

Besides cosmetic procedures and dental care, Estonian diagnostic services, maternity care, orthopaedics and bariatric surgery are popular. The staff at Estonia’s cosmetic and medical clinics are proficient in foreign languages. This is especially true of younger specialists of whom many have studied abroad or received training there.

The Medicine Estonia cluster coordinates topcalibre services to foreign patients. Compared to Western Europe and Scandinavia, one of Estonia’s advantages continues to be the competitive prices.

ESTONIAN PROVERB: Illness is the size of a flea but the weight of a bull.

Wild Estonian berries are bursting with healthful antioxidants.

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Estonian spas are situated in beautiful natural settings – Pädaste Manor Spa on Muhu island.

FASTING AND CULINARY DELIGHTS What does an animal do when it is ill? It doesn’t eat.

Fasting is the most instinctive way for the body to self-heal from illness, and it can also be harnessed for prevention. If you are looking for a place to detoxify body and spirit, Estonia provides a supportive and holistic environment for fasting.

After all, fasting can be complicated at home because of all the distractions, and temptations in the fridge. Moreover, fasting could do more harm than good if not done the right way, under professional supervision. At a fasting retreat, all of the attendees have the same goal and it’s easier to remain committed to the process. The cleanse is supported with a number of procedures, meditation and yoga. Massages and saunas help speed up excretion of toxins.

Fasting is a planned series of steps to improve health, not self-starvation.

Fasting has been used for various illnesses, especially chronic digestive system disorders.

It can also ease nicotine withdrawal symptoms for people quitting smoking.

Fasting can; of course, result in weight loss, but this shouldn’t be seen as the main goal.

Children and teens shouldn’t fast, because the body is in a period where it needs all the nutrients it can get for growth.

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Fasting retreats are held in various places around Estonia and the regimen varies in length, from three to seven days. Three days is sufficient to give the body a thorough cleansing. On the day before fasting, physical activity involving perspiration is advised to ramp up the metabolic rate – physical labour, sports, saunas. A few dietary modifications should be made a few days before the retreat to get the body used to smaller quantities of food. Two to four days before fasting, give up meat, sugar and flour products and eat only vegetarian food and purees. Be sure to drink two litres of fresh juice a day, too.

A round of fasting and superfoods supported by moderate physical exertion – your body will thank you.

On the second day of the fast, many report a drop in spirits, which can be countered by walks along the beach or in a forest. It is important to spend these days in peace and relaxation. Fasting days can also be enriched by interactions with others and activities.

Retreat participants are provided a constant supply of herbal tea and water, which play an important role in fasting.

After the fast, the body is cleansed and taste and smell perceptions are especially sharp. What are the best qualities of Estonian cuisine for wow visitors?

GOOD TASTES, FROM SOUR TO SWEET In the olden days, food was just a material peasants used to fill their growling bellies in their dimly lit hovels. Compared to many of today’s habits, it was probably much more healthful, but pretty meagre.

Estonian country folk subsisted mainly on salt herring, peas, rutabaga, turnips, soured milk, black bread and gruel cooked from grain.

Close to 4,000 km of coastline has had a tasty influence on Estonia’s culinary traditions.

The epitome of Estonian cuisine is freshness and locally-sourced, organic ingredients.

As the centuries went by, the menu expanded and many still-beloved national foods were introduced, such as verivorst (blood sausage), sĂźlt (jellied pork dish) and mulgi kapsad (braised sauerkraut with marbled pork and barley groats). The 19th century brought sensations such as rice, sugar and cream of wheat. In the 1920s and 1930s, the newly independent nation experienced a second culinary wave as well, with new developments combining many of the time-honoured ingredients: potato salad and stuffed cabbage rolls, marinated pumpkin and stuffed meat patties, liver pate and mashed potatoes, berry soup and whipped semolina with fruit juice.

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Today’s Estonian cuisine as served in restaurants is characterized by a fusion of the latest gastronomic trends and old country traditions. Estonian housewives are devoted experimenters and open to explore innovations such as marinated smoked tomatoes, rhubarb ketchup, apple chocolate, prune compote with green peppercorn and vanilla, carrot jam or ginger pears. Homemade wines are also a worthy experience, made from local orchard and berry gardens, but even some grape varieties are increasingly at home in the North.

In 2012, one Mediterranean oenologist gave high praise to a rose wine made in Estonia, not initially realizing that it wasn’t from some Old World cultivar, but made from quintessentially Nordic gooseberries and red currants.

But all these gustatory experiences are not just found in the rarefied preserves of fine restaurants in the capital.

Estonia is so small that haute cuisine can be found even in places you might not expect to find it.

For years, Alexander Restaurant at Pädaste Hotel in an old manor on Muhu Island won the title of best restaurant in Estonia, and in 2014 it was also named one of Europe’s top 50 restaurants.

Alexander specializes in forging a common Baltic Sea island cuisine. Thus local juniper-berry-tinged cheese, quality local lamb and free-range eggs are all in especially high standing with the chefs of Pädaste.

Emphasis is laid on the details – for instance, a crackling hardtack redolent of new-mown hay is served as an accompaniment. The menu also explores nature on the largest scale: in the autumn, wild boar or moose from the local woodlands end up in the pot.

The salted whitefish at the seaside OKO restuarant is one of the delicacies served at Estonia’s top 50 restaurants.

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On several occasions, creations of Estonian chefs have reached the finals of the Bocuse d’Or, which has been called the world’s culinary Olympics.

All good Estonian restaurants experiment to some extent in herbs and plants traditionally considered weeds, fresh fish (Estonia has 3,800 km of sea border compared to 700 km of land border) and meats. Nettle pasta, duck breast stuffed with spruce tips, rye bread stuffed chicken, and lamb stew with honey-roasted vegetables….

organic food stores but increasingly in conventional supermarkets as well. A number of large chain groceries have organic milk dispensing machines.

Various sweet delicacies incorporating dairy curds are a popular dessert.

Smoked or marinated eel packs an unforgettable experience (along with a generous dose of beneficial fatty acids). This fish spawns in the Sargasso Sea, but returns to its home in Estonia.

ORGANIC LAND AND BOUNTY Estonia is increasingly of the mind that a tasty mouthful of food should also be easy on the insides. The Estonian counterpart of the ubiquitous prefix “eco” is “mahe.” “Mahe” also means “soft” or “mellow,” and describes how organic producers treat their surroundings – from planetary resources to the end consumer’s own body.

Organic agriculture is currently deepest rooted on the second-largest island, Hiiumaa, where twothirds of the cropland is farmed without the use of chemicals. The trend is clearly emerging elsewhere in Estonia. Organic products can be found on sale in

Estonian berry and vegetable crisps are a healthy alternative to candy.

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Estonia has also developed berry chips from gently dehydrated fruit. They’re free of pesticides and bursting with natural vitamins. And why not try a chocolate bar with unconventional ingredients such as propolis, a substance produced by bees that is a potent warrior against microbes and infection.

If you’re looking for healthy treat to take back home to your country, consider black bread, that most classic of all products. Estonians love black bread beyond all measure and pine for it when they are far from home. Estonian bread is less sweet than Latvian bread and Estonians don’t share the hardtack (unleavened crisp bread) tradition with northern neighbours the Finns and Swedes. True Estonian black bread is made from sourdough starter culture, has a mildly tangy aroma after being baked and a moist crumb under a sturdy crust.

ESTONIAN PROVERB: A piece of bread is better than a feather on a hat.

Bakeries across the nation make bread according to their house recipes, with added ingredients ranging from flax seeds to juniper berries (cheese and exotic fruits are also worked into the dough as well).

Do remember that bread has a relatively short shelf life, of course. Rich in fibre and B vitamins, bread is nevertheless punches over its weight, and pairs beautifully with cheese and cold cuts as well as just au naturel with butter. So, terviseks! It’s a fitting way to cap off a health holiday in Estonia!

There’s nothing more deliciously Estonian than crusty black rye bread still warm from the oven.

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A SPORT INVENTED IN ESTONIA Kiiking is a competitive sport invented in Estonia, the goal being to swing higher and higher until the athlete is fully inverted over the bar. When does swinging becoming kiiking ? When your legs are higher than your head.

Kiiking was developed in 1996 by a Pärnu man named Ado Kosk, who was the first to do a “loop-deloop” on a metal swing with adjustable swing arms.

He wondered how long he could make the swing arms, and started experimenting.

The top achievements in kiiking are recognized by the Guinness Book of World Records. The men’s record holder is currently an Estonian professional rower, Kaspar Taimsoo (7.15 m at the Milan EXPO) and the top women’s mark was set by another Estonian, Kätlin Kink, with a swing arm length of 5.94 m.

WILD AT HEART Estonians are in their element in forests, and the country’s woodlands are a source of many fine products. In spring, people go gaga over the green leaves of the wild garlic plant – try a taste of pesto sauce made from the herb and you’ll see why. Visit a marketplace in April for the main ingredient and try making some yourself. Tear 100 g of wild garlic into smaller pieces that can be ground in a mortar or blender. Add 50 g pine nuts, 4 tablespoons of olive oil and process well. When it reaches the desired consistency, blend in 4 tablespoons of grated Parmesan.

Enjoy! Besides loads of flavour, the herb packs a vitamin punch, at a time when the body needs it the most after the long northern winter.

For an enjoyable, quintessentially Estonian beverage, try an herbal tea made from common woodland and meadow plants. Take equal parts dried or fresh peppermint, black currant and raspberry leaves and steep in boiling water. The tea can be enjoyed hot or cold. On winter evenings, the aroma wafting from a hot cup of the infusion will remind you of summer.

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ENG FINLAND

NORWAY ESTONIA

RUSSIA

SWEDEN LATVIA

DENMARK

LITHUANIA

BELARUS

POLAND

NETHERLANDS BELGIUM

GERMANY

UKRAINE CZECH REPUBLIC SLOVAKIA AUSTRIA

Official name Area Inhabitants Currency Capital

Official language Form of government Independence declared

Practical information Republic of Estonia 45,339 km² 1.3 million Euro Tallinn (430,000 inhabitants) Estonian Parliamentary democracy 24 February 1918, 20 August 1991

The Republic of Estonia is a member of the European Union, Schengen Area, NATO and OECD. Estonia is in the East European time zone (GMT/BST + 02:00).

Estonia’s country code is +372.

To place an international call from within Estonia, start by dialling 00.

» visitestonia.com Visit Estonia #visitestonia Discover Estonia on your mobile phone!

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Wi-Fi

More than 1,000 Wi-Fi hotspots all over the country, available mostly free.

Paying

Most shops, restaurants, hotels and other services accept international credit cards.

There are plenty of ATMs in the cities, but take cash with you when travelling to the countryside.

Mobile phone

You can buy pre-paid mobile phone calling cards from kiosks, petrol stations, post offices and supermarkets.

Emergency aid

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Tourist i information

There are official Tourist Information Centres in all bigger cities and county centres. Do not hesitate to come in and ask for advice, maps or general tips on where to wine and dine and how to make the most of your holiday in Estonia. Most offices are open daily.

On the cover photo: RUUP – three gigantic wooden megaphones, scattered between majestic fir trees, designed and built by students of the Estonian Academy of Arts. RUUP is looking for a way to help us all notice and listen to the sounds of the forest. It offers a place to rest your feet, as well as your thoughts. Sit, sleep, think and enjoy an open library with just one book – the nature.

More information: ruup.ee

Enterprise Estonia, Estonian Tourist Board© 2015 Text by Krister Kivi

Estonia in brief