Feeling foggy, forgetful, or just a little...off?
We've all been there.
The heavy feeling that clouds your mind, the struggle to focus on a task, or just living on a constant emotional rollercoaster. These experiences can significantly impact your daily life, affecting your happiness and joy.
But before you reach for the nearest tub of ice cream, embark on a shopping spree, or try and convince yourself a lil vacay is the only solution for being happy again, consider this: your mental well-being might be craving a lifestyle overhaul, not a bandaid solution.
The good news?
You hold the key to unlocking lasting happiness, a calmer mood, and a more resilient spirit.
And while there's no one-size-fits-all approach to being happy, certain lifestyle changes and dietary choices can significantly contribute to improving your overall mental well-being and happiness levels.
Here's a deep dive into the top lifestyle hacks that are going to move the happiness needle the most and empower you to conquer each day.
Table of Contents:
Move Your Body, Boost Your Mood (30 Minutes of Moderate-Intensity Exercise Most Days)
Mindfulness Matters (Meditation, Journaling, Deep Breathing, or Spending Time in Nature)
Feed Your Brain (Balanced Diet Rich in Fruits, Vegetables, Healthy Fats, and Protein)
Limit the Bad Stuff (Processed Foods, Alcohol, Sugary Drinks, and Excessive Caffeine)
Iron for Energy (Include Iron-Rich Foods or Consider Supplementation)
Fermented Friends for Feel-Good Feels (Embrace the Power of Gut Health and Serotonin Production)
Magnesium for Calm (Nuts, Seeds, Avocados, Dark Chocolate, and Leafy Greens)
Lifestyle Hacks for Being Happy
1. Channel Your Inner Koala (Sleeping 7-9 Hours is Your Goal)
Let's face it, adequate sleep isn't just a luxury for being happy, it's a necessity (I think we've all experienced how unfathomably grumpy we can be after a bad night's sleep!)
And while the 20 hours of shut-eye koalas get would definitely be overdoing it, you should try and aim for around 7-9 hours of sleep each night.
But be mindful that quality matters just as much as quantity.
Limit caffeine and alcohol as they both significantly inhibit your ability to get quality, deep sleep (yes, it’s true, even if you think alcohol helps you sleep better, research proves it does not).
Develop a relaxing bedtime routine that signals to your body it's time to wind down. This could include taking a warm bath, reading a book, or practising gentle stretches.
Ditch the screens at least an hour before bed (or at the very least, switch them to night mode and turn the brightness right down), as the blue light emitted by these devices can disrupt your sleep cycle.
Create a sleep sanctuary, a cool, dark, and quiet environment is optimal.
It's important to remember that consistency is key here – try to go to bed and wake up at the same time each day, even on weekends.
2. Move Your Body, Boost Your Mood (30 Minutes of Moderate-Intensity Exercise Most Days)
Physical activity isn't just about physical fitness; it's a potent contributing factor to being happy.
Exercise releases endorphins, natural happiness chemicals that combat stress and anxiety. The endorphin rush also promotes a sense of well-being and can even alleviate symptoms of mild depression.
Don't be intimidated by the idea of gruelling workouts. Aim for around 30 minutes of moderate-intensity exercise most days of the week. But if that feels too much, start slow, with as little as 10 minutes of movement being enough to help boost your happiness.
Brisk walking, swimming, cycling, dancing – anything that gets your heart rate up and your body moving counts.
Importantly, find an activity you enjoy! You want to make exercise as appealing as possible to increase your likelihood of doing it. Whether it's walking in nature, lunchtime yoga with your friends, hitting the gym for a weight training session, or simply the satisfaction of taking the stairs, it all counts.
3. Sunshine Makes You Shine (Get Some Natural Light Each Day)
Sunlight exposure plays a crucial role in regulating your circadian rhythm – the body's internal clock that impacts sleep and mood.
When you get enough sunlight, your body naturally produces more serotonin, a neurotransmitter that contributes to feelings of happiness and well-being.
Conversely, inadequate sunlight exposure can lead to seasonal affective disorder (SAD), characterised by symptoms like low mood, fatigue, and difficulty concentrating, This is particularly impactful for those living in the southern states of Australia, such as Tasmania and Victoria.
Low sunlight exposure also leads to decreased vitamin D levels, which has been linked with an increased risk of mood disorders and immune system impairment.
So, embrace the sunshine! Get some natural light each day - even if it's just for 20 minutes - ideally within 2 hours of waking to best set your daily rhythm. If you can’t do this, have the curtains open, take a walk during your lunch break, or enjoy a leisurely breakfast by a sunny window.
4. Mindfulness Matters (Meditation, Journaling, Deep Breathing, or Spending Time in Nature)
The constant chatter in our minds can be overwhelming, leading to anxiety and stress. Mindfulness practices help you focus on the present moment, reducing these negative emotions while increasing self-awareness, and promoting feelings of peace and happiness.
Consider incorporating some of the following mindfulness practises into your daily routine:
Meditation: It doesn't have to be complicated – even five minutes of focusing on your breath can make a world of difference in your happiness levels. There are plenty of free meditation apps available to help you get started.
Deep breathing exercises: Exercises like box breathing, can also help you in being happy, as they quickly calm your nervous system and bring a sense of peace.
The physiological sigh: This is another great way to quickly calm your body and mind (you can find my instructional video on the physiological sigh here).
Spending time in nature: Whether it's a stroll in the park or a bushwalk in the mountains, time in nature allows you to disconnect from the constant stimulation of daily life and reconnect with yourself.
5. Connect and Be Social (Nurture Strong Relationships)
Humans are social creatures, wired for connection. Nurturing strong relationships with loved ones provides a sense of belonging, support, and purpose.
Feeling isolated can negatively impact your happiness and mental well-being. Make time for friends and family, join a club or group fitness class, or volunteer in your community.
Strong social connections are essential for being happy, offering a source of love, comfort and a sense of belonging.
And while virtual connection can be beneficial, in-person contact is far better, as it allows for a richer exchange that goes beyond just words.
Physical touch - a simple hug or handshake - triggers the release of oxytocin, a hormone that floods you with feelings of trust, bonding, and relaxation. This chemical connection is difficult to replicate through a screen.
Further, the shared space of in-person interaction fosters a deeper sense of empathy. A shared laugh or a tear can be contagious in person, creating a powerful sense of connection and shared experience that simply can't be replicated virtually.
Dietary Tweaks for Being Happy
6. Feed Your Brain (Balanced Diet Rich in Fruits, Vegetables, Healthy Fats, and Protein)
You wouldn't put cheap fuel in a Ferrari (despite current fuel prices cries internally) for optimal performance, would you? The same principle applies to your brain for being happy.
Opt for a balanced diet rich in fruits, vegetables, healthy fats, and protein. These foods provide the essential vitamins, minerals, and amino acids your brain needs to thrive.
Fruits and vegetables are packed with antioxidants that combat free radicals, protecting your brain cells from damage.
Healthy fats provide sustained energy, keeping you focused throughout the day.
Protein sources like beef, fish, poultry, and beans are essential for building and repairing brain cells, as well as promoting neurotransmitter production.
It’s important to find a diet that works best for you, and this can take time. But once you develop an understanding of what your body needs to thrive, watch your life change.
7. Limit the Bad Stuff (Processed Foods, Alcohol, Sugary Drinks, and Excessive Caffeine)
Arguably more important for being happy than increasing your healthy food intake, is to limit or remove entirely, those foods that are detrimental to your health and happiness.
While the occasional indulgence won't hurt, processed foods, sugary drinks, alcohol and excessive caffeine can negatively impact your mood and energy levels.
Processed foods are often high in unhealthy fats, added sugars, and sodium, which can lead to systemic inflammation and contribute to brain fog.
Sugary drinks provide a quick burst of energy followed by a crash, leaving you feeling worse in the long run.
Alcohol is literally poison. It's also a potent depressant that hampers happiness (Huberman Lab did a great podcast on alcohol if you wanted some harsh truths on the topic).
Excessive caffeine intake can lead to anxiety, insomnia, and restlessness. Moderate your caffeine intake – aim for no more than 400 milligrams per day, and avoid caffeine late in the afternoon or evening.
Opt for whole foods whenever possible and limit sugary treats and processed snacks. You're also likely to find that once your blood sugar stabilises and your palate adjusts, your energy levels become more consistent, and your sugar cravings subside or diminish entirely.
8. Iron for Energy (Include Iron-Rich Foods or Consider Supplementation)
Iron deficiency is an often overlooked, yet common cause of low mood, fatigue and brain fog, especially in menstruating women.
Iron plays a vital role in transporting oxygen throughout the body, including to the brain. When your iron levels are low, your brain cells don't receive the oxygen they need to function properly, leading to symptoms like fatigue, difficulty concentrating, low mood, and irritability.
Include iron-rich foods in your diet like lean red meat, poultry, fish, beans, lentils, and dark leafy greens.
If you suspect you might be iron-deficient, consult your doctor. They can perform a blood test and recommend the appropriate dosage of iron supplementation if needed.
9. Fermented Friends for Feel-Good Feels (Embrace the Power of Gut Health and Serotonin Production)
You've heard of the gut-brain connection, but did you know your gut is often referred to as your "second brain"?
It houses trillions of bacteria that not only influence digestion but also play a major role in mood regulation.
Here's the happy secret: a significant amount of your body's serotonin, the "happiness" neurotransmitter, is actually produced in your gut!
Fermented foods like yogurt, kimchi, sauerkraut, kefir, and kombucha are teeming with beneficial live bacteria (probiotics) that contribute to a healthy gut microbiome.
A happy gut translates to a happier you – fermented foods can help boost your mood, reduce anxiety, and improve overall well-being.
So, swap that sugary yogurt parfait for a probiotic-packed alternative and embrace the fermented friends for a happiness boost!
10. Magnesium for Calm (Nuts, Seeds, Avocados, Dark Chocolate, and Leafy Greens)
Magnesium is a crucial mineral involved in over 300 bodily functions, including regulating mood and cognitive function.
It promotes relaxation and sleep and helps manage stress and anxiety. Adequate magnesium levels can also prevent muscle cramps, including period cramps!
Conversely, magnesium deficiency can lead to symptoms like insomnia, irritability, and difficulty concentrating; hard being happy when you're sleep-deprived and irritable!
Include magnesium-rich foods in your diet like nuts, seeds, avocados, dark chocolate, and leafy greens, or supplement with a high-quality magnesium powder or capsule, or soak in an Epsom salt bath.
Conclusion
While these hacks and dietary inclusions can significantly improve your happiness and mental well-being, it's important to remember that consistency is key.
Don't expect overnight results.
Aim to integrate these practices into your daily routine for long-term benefits to your happiness levels.
Be patient, be kind to yourself, and celebrate your progress along the way.
Taking care of your mental well-being and happiness is just as important as taking care of your physical health.
By implementing these lifestyle hacks and dietary tweaks, you can cultivate a sharper mind, a calmer mood, and the emotional resilience to conquer each day. Prioritise these hacks for being happy, and watch yourself bloom!
Embrace the journey, and know that with these tools and a little self-compassion, you can achieve peak mental well-being and create a life that thrives.
If you’d like to work together to formulate a personalised lifestyle protocol, you can book a virtual consultation with me here.
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