It's International Day of Happiness, make yourself smile
International Day of Happiness takes place on today, March 20 and with increasing research suggesting that a positive outlook can have an amazing impact on our overall health and wellbeing, we’re celebrating with some top tips for boosting happiness and saying goodbye to stress:
Eat a well-balanced diet. A survey conducted by The Mood and Food project found that dietary changes were beneficial for 80% of the 200 subjects surveyed, experiencing substantial improvements in mood and self-esteem.
Robert Hobson, Head of Nutrition for Healthspan, gives some advice on the foods to choose: “To beat low mood it’s important to ensure that your body has sufficient B vitamins (found in quinoa, brown rice and other cereals) and iron (good sources include dark green leafy veg and lean red meats). For a more luxurious foodie treat, try some dark chocolate. It increases brain levels of several chemicals, including mood-lifting PEA (phenylethylamine. Chocolate also contains tryptophan - a chemical converted to serotonin in the brain to lift mood.” Chocolate is also virtually unique in that it melts in the mouth at body temperature, producing a silky, luscious sensation that adds to its appeal and, according to psychologists, is one of the main reasons why chocolate proves so addictive!
Drink plenty of water – “Even mild dehydration can alter a person's mood,” says nutritional therapist Martina Watts. Hydration experts say that our thirst sensation doesn't usually appear until we are 1-2% dehydrated already. By this stage our mind and body performance have already felt the impact. Women appear to be more vulnerable to the adverse effects of mild dehydration than men and experienced headaches, fatigue and lowered concentration. Men on the other hand experienced fatigue, tension and anxiety.
Stick to recommended limits of alcohol – “Alcohol always makes you feel wired, so it must be a good energiser, right? Wrong,” says Dr Hilary Jones. Alcohol is actually a central nervous system depressant and in large amounts can have a sedating effect. Dr Hilary’s tip? “If you’re at a party, try having a glass of water for every alcoholic drink to even things and consider taking a few days off from alcohol each week.”
Don’t rely on caffeine – it is a stimulant and may make you feel sharper in the short term but can leave you feeling fatigued if you overdo it. In the Mood & Food survey, nearly 80% of participants found that cutting down on caffeine gave their confidence and wellbeing a boost.
Get outside into natural daylight – Our skin needs to come in to contact with sunlight to make vitamin D. “It is suggested that lower levels of D3 reduce the brain’s production of serotonin, which lowers mood,” says Dr Adam Carey. So getting some fresh air, and admiring the great outdoors is certain to boost happiness in more ways than one.
Exercise for half an hour each day – “In addition to its physical benefits, exercise has a number of important psychological benefits including improved mood, reduced anxiety and increased self-confidence” explains sports scientist Professor Greg Whyte. Good options to boost mood include dancing, swimming, step classes or cycling. They also release mood-enhancing brain chemicals, such as dopamine and serotonin, which help to keep you happy and content
Practice meditation / be mindful – Research has shown that the ancient tradition of meditation can have a big impact on our minds and bodies. Meditation can help reduce stress, help our ability to focus and boosts our memory and alertness. Practicing meditation also helps us get in touch with our feelings and increase our levels of happiness and optimism. Try www.getsomeheadspace.com try it out for free for ten days with free 10 minute meditations
Further tips to happier living also include:
- Notice the world around you – spring is here notice the changes around you
- Set goals – big or small we all need to focus
- Keep learning news things- we are all busy whether it’s learning a new hobby or just learning to meditate keep learning. For inspiration visit http://schoolofeverything.com
- Connect with people – our happiness affects the people around us and they affect influence our happiness – research shows that the happiness of a close contact increases the chance of being happy by 8%
- Be comfortable with who you are – stop comparing what we have who we are to others and accept oneself for who one is.
- Finally giving and doing things for others - Altruistic behaviour releases endorphins in the brain and boosts happiness for us as well as the people we help so giving is good for you
Visit www.actionforhappiness.org to celebrate happiness.