Start Being Happy Now!

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8 Science Based Ways ToDiscover The Well Researched

It turns out that to start being happy now, you do not need that much of resources. Actually all the key elements to start being happy lie within your own

resourceful mind and body. Numerous studies both psychological, cultural and anthropological directly

show us the importance of simple routines we cal all implement. The secret of happiness may not be an

urban legend, a myth or fairytale. It is actually a science backed reality, I've decided to unveil.

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8 Science Based Ways To Start Being Happy Now

We've all heard this before, but is there actually any merit to the claim that exercise can help when you're feeling blue? Well the

science community is pretty unanimous on this. An odd walk around the block won't help with your emotional problems, but it

was proved time and time again that regular exercise will. Regular workouts have shown to help with mild and moderate depression,

but also played a essential role in treating severe depression.

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#Exercise

Recent research on Vitamin D continues to surprise us with the significance of getting our daily dose of sun and the array of ailments that it can fix. Despite its name, vitamin D is not a

vitamin. It's actually a potent neuroregulatory steroidal hormone. This might explain its impact. Vitamin D influences almost 3000 of

your 24000 genes and in fact it helps fight depression.

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#Vitamin D

Three great ways to get Vitamin D

sun exposure quality foods supplements

10-15 minutes twice a week to the face, hands, arms and back without the sunscreen for the lighter skin. Make sure to get

regular sun exposure as this only helps the production of this

specific hormone.

Vitamin D occurs naturally in salmon, tuna and other oily fish, and is routinely added to milk.

Make sure to use the most natural sources first before

referring to supplements. No processed food.

Supplements contain the nutrient, but most use an old

form (D-2) that is far less potent than the more desirable D-3.

Multivitamins typically contain only small amounts of D-2 and include vitamin A, which offsets

many of D’s benefits.

The source: National Institute of Medicine www.1882.com.au/blog

Research has shown that creating or tending things by hand enhances mental health and makes us happy. Think about it, if

your work life, or said long term project, doesn't yield instant positive results, you can easily substitute that with a side

project/craft that you know will produce a pleasing outcome.

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#Express Yourself Creatively

chal

leng

e

skills

arousal

flow

control

boredom

relaxation

worry

anxiety

apathy

High Challenge Moderate Skills

High Challenge Low Skills

High Challenge High Skills

Moderate Challenge Low Skills

Moderate Challenge High Skills

Low Challenge High Skills

Low Challenge Moderate Skills

Low Challenge Low Skills

Csikszentmihalyi, Mihaly. Flow : The Psychology of Optimal Experience.The Flow chart shows how greatly our optimal experience depends on balance between the skills and the challenge we face

“A lot of times we think that happiness comes about because you get things for yourself,” said Richard Ryan, a psychologist at the

University of Rochester, who was not involved in the study. But “it turns out that in a paradoxical way, giving gets you more, and I think

that’s an important message in a culture that’s pretty often getting messages to the opposite effect.”

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#Become A Giver

They say ‘think big’, but I say ‘stay realistic’. I don't mean you should have low expectations, but perhaps to iterate them often and divide

them into smaller steps. The reasons for that, according to Jennifer Aaker in a study recently published in the Journal of Experimental

Social Psychology, is that when you pursue concretely framed goals, your expectations of success are more likely to be met in

reality. On the other hand, broad and abstract goals may bring about happiness' dark side – unrealistic expectations.

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#Don’t Be A Slave To Dogma

The study found that even forced smiles can help your body release endorphins and serotonin. Both can aid

in relieving pain and make you happy. Duchenne smiles are the smiles that are most effective in

achieving this goal as they engage the muscles in the mouth, cheeks and eyes and are considered to be

genuine smiles.

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#Smile. If You Can’t, Force It!

Not to be confused with comfort foods ;) How can foods improve our moods? A healthy brain, nervous and cognitive system are all essential in

maintaining good mental health. A lot of this can be regulated through adapting your diet. Researchers have studied the links between food and

the brain and identified 9 nutrients that can combat depression and boost our mood, these include calcium, chromium, folate, iron, magnesium,

omega-3 fatty acids, vitamin B6, B12, vitamin D and zinc.

#Eat Happy Food

Things to consider when composing a happy meal

Omega-3 fatsEat more: Oily fish such as trout, salmon, mackerel and sardines. Flaxseeds, chia seeds and walnuts are also good sources.

B-vitaminsEat more: Legumes, whole grains, nuts, seeds, green leafy veggies, eggs, chicken, red meat and milk.

Blood-sugar levelsEat more: Whole grains, fresh fruits, veggies and legumes. Having smaller meals more regularly and including protein-rich foods also helps to stabilise blood-sugar levels and curb sugar cravings. Try yoghurt, nuts, seeds, eggs, fish, chicken and legumes.

TryptophanEat more: Lean chicken, turkey, beef, brown rice, fish, milk, eggs, cheese, nuts, bananas, peas, pumpkin, potato, corn and spinach.

Source: http://www.bodyandsoul.com.au/ www.1882.com.au/blog

Dolce far niente means "sweet doing nothing". Sheer indulgent relaxation and blissful laziness, being deliciously idle. Of course we

recommend you enjoy in moderation. We don't have too much science to back this, but over the years in Italy, we've observed that taking pleasure in the small things in life make it easier for people

to relax and in turn be happier.

#Enjoy Simple Things

For a more in-depth look at 8 science based ways to improve your well-being and start being happy now visit our blog

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