2/11/2016

23 (Scientific) Tips to Be Happy

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23(Scientific)
HappinessHacks

February11,2016 | 14,866views

Storyataglance
Exercise,lighttherapyandmediationmayhelp
boostyourmood

ByDr.Mercola
It'seasytoregardhappinessassomethingthat
happenstoyou,butbeinghappyisachoicethat
youcanactivelyseekoutandattain.You
needn'tsitbyandwaitforhappinesstocometo
youyoucangooutandgrabitvirtually
wheneveryouwant.
Whattypesofchoicesleadtohappiness?Many
oftheminvolveleadingahealthylifestyle,
becauseahealthybodygoeshandinhandwith
ahealthymind.
Happypeopletendtoeathealthier,exercise
more,andgetbettersleepthanthosewhoare
stressedoutordepressedallhabits
associatedwithhealth.
Ontheotherhand,whenyoufeelhappy,you're
morelikelytoactivelyseekoutandfollowa
healthierlifestyle.Regardlessofwhichcomes
first,happinessorahealthylifestyle,strivingto
behappycanleadtophysicalchangesalong
withemotionalones.

LowerBloodPressure,Better
ImmuneFunctionandImproved
Mobility
Areviewofmorethan200studiesfoundthat
positivepsychologicalwellbeingislinkedwitha
lowerriskofheartdiseaseaswellaslower
bloodpressure,normalbodyweightand
healthierbloodfatprofiles.1
Further,amongthose60andover,feelingsof
happinessandenjoymentwereassociatedwith
improvedmobilityandalowerriskofdeveloping
adisabilityoveraneightyearperiod.2

Eatingleafygreens,mushrooms,healthyfats,
andfermentedfoodsmayalsosupportapositive
mood
Simpletrickslikeaddingfreshflowerstoyour
home,playingwithyourpetandsmelling
orangescanalsoenhancefeelingsofwellbeing

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Pastresearchhasfoundthatpositiveemotionsincludingbeinghappy,livelyandcalmappeartoplaya
roleinimmunefunction.Onestudyfoundthatwhenhappypeopleareexposedtocoldandfluviruses,
they'relesslikelytogetsickand,iftheydo,exhibitfewersymptoms.3
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Theassociationheldtrueregardlessoftheparticipants'levelsofselfesteem,purpose,extraversion,age,
education,bodymassorprestudyimmunitytothevirus,leadingtheleadresearchertosay:4
"Weneedtotakemoreseriouslythepossibilitythatpositiveemotionalstyleisamajorplayerin
diseaserisk."

23HappinessHacks
Doyouwanttobehappier?CNNcompiled25happinesshacksthatarebackedbyscience.5Incorporateas
manyoftheseintoyourlifeasyoucan,andyou'llbeonyourwaytoahappier,healthieryou.
1.Exercise
Thefeelgoodeffectsofexerciseareoftenattributedtoendorphins,butanandamidemayactually
deservethecredit.Anandamideisaneurotransmitterandendocannabinoidproducedinyourbrain
thattemporarilyblocksfeelingsofpainanddepression.
It'saderivativeoftheSanskritword"bliss,"andadeficiencyisassociatedwithincreasedanxietyand
stress.6
Anandamidelevelsareknowntoincreaseduringandfollowingexercise.Arecentanimalstudy
similarlyfoundthatanandamidemightberesponsibleforproducinga"runner'shigh"inmice.
Exercisealsoboostslevelsofpotentbrainchemicalslikeserotonin,dopamine,andnorepinephrine,
whichmayhelpbuffersomeoftheeffectsofstress.It'sevenoneofthemosteffectivepreventionand
treatmentstrategiesfordepression.
2.Yoga
Yogahasbeenaroundforabout5,000years,andwhilemanyregarditasjustanotherformof
exercisesomeevenseeitasa"fad"it'sreallyacomprehensivepracticethatintegratesmental,
physical,andspiritualelements.
Withregardstothelatter,yogacanbeviewedasaformofmeditationthatdemandsyourfullattention
asyoumovefromoneasana(yogaposition)toanother.Asyoulearnnewwaysofmovingand
respondingtoyourbodyandmind,otherareasofyourlifetendtoshiftandchangeaswell.
Inasense,younotonlybecomemorephysicallyflexible,butyourmindandapproachtolifemaygain
someneededflexibilityaswell.
Researchsuggestsyogacanhaveasimilareffecttoantidepressantsandpsychotherapy,by
influencingneurotransmittersandboostingserotonin.It'sknowntobenefitmilddepressionand
anxiety,too.
3.LeafyGreens
Darkleafygreenslikespinacharerichinfolate,whichhelpsyourbodyproducemoodregulating
neurotransmitters,includingserotoninanddopamine.One2012studyfoundpeoplewhoconsumed
themostfolatehadalowerriskofdepressionthanthosewhoatetheleast.7
Furthermore,researchfromtheUniversityofOtagofoundeatingfruitsandvegetablesofanysort
(exceptfruitjuiceanddriedfruit)helpedyoungadultscalmtheirnerves.8DepartmentofPsychology
researcherTamlinConner,Ph.D.said:9
"Ondayswhenpeopleatemorefruitsandvegetables,theyreportedfeelingcalmer,happier,
andmoreenergeticthantheynormallydid."
4.CognitiveBehavioralTherapy
Cognitivebehavioraltherapy(CBT)isdesignedtohelpyoudealmoreeffectivelywithsituationsthat
fillyouwithanxiety.Itteachesyoutorecognizeandreverseharmfulthoughtpattersandreplacethem
withpositiveones.
Inasystematicreviewof11studies,nostatisticallysignificantdifferenceineffectivenesswasfound
betweensecondgenerationantidepressantsandCBT.10
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5.AdornYourHomeWithFreshFlowers
Peoplewholookedatflowersfirstthinginthemorningreportedfeelinghappierandmoreenergetic.11
Justbesureyourcutflowerscomefromorganicgrowers(oryourownbackyard).
6.ThinkHappyandSmile
Simplythinkingaboutapositiveevent,andsmilingasaresult,canmakeyouhappierandmore
upbeat(moresothansimplyfakesmiling,whichisactuallylinkedtoworsenedmood).
Agenuinesmileincludesthefacialmusclesaroundyoureyes,andcanactuallypromptbrainchanges
linkedtoincreasedmood.
7.LightTherapy
Fullspectrumlighttherapyisoftenrecommendedoverantidepressantsforthetreatmentofseasonal
affectivedisorder(SAD),butaccordingtorecentresearch,lighttherapymaybepreferableevenfor
majordepression.12
LighttherapyaloneandplacebowerebothmoreeffectivethanProzacforthetreatmentofmoderate
toseveredepressionintheeightweekstudy.Bluelighthasbeenfoundtobeparticularlybeneficial
forboostingyourmood,asitplaysakeyroleinyourbrain'sabilitytoprocessemotions.
8.OpenYourShades
Ifyoudon'thavealightbox,atleastopenyourshadesandletthesunshinein.Abrighterlivingor
workareawillhelptoboostyourmood.
9.GoOutside
Exposuretobrightoutdoorlightiscrucialforapositivemood,inpartbecauseregularexposureto
sunlightwillhelpstoenhanceyourmoodandenergythroughthereleaseofendorphins.13
GettingsunexposureoutdoorswillalsohelpyouoptimizeyourvitaminDlevels.VitaminDdeficiency
haslongbeenassociatedwithSAD,aswellasmorechronicdepression.14,15
10.EatMushrooms
Mushroomsarecertainlyawonderfulmedicinalfoodandmanyvarietiesarerichintheantioxidant
selenium,lowlevelsofwhichhavebeenlinkedtoanxiety.
MushroomsarealsooneofthebetterfoodsourcesofvitaminD,whichsupportshealthymood
(however,yourbestoptiontooptimizeyourvitaminDlevelsisregularsunexposureoruseofahigh
qualitytanningbedifthat'snotpossible,avitaminD3supplementmaybenecessary).
11.Meditate
Meditationisanunderutilizedtooltooptimizementalhealth.Notonlyisithelpfulforstressreliefand
gaininggreaterselfawareness,butithasalsobeenshowntoalterthestructuresofyourbrainforthe
better,includingreducingactivityinthe"me"centersofyourbrain.
Meditationisalsolinkedtodecreasedanxietyanddepressionandimprovedpsychologicalwell
being.16Mindfulnessmeditationhasalsobeenshowntoincreasecorticalthicknessinthe
hippocampusandbrainareasinvolvedintheregulationofemotionsandselfreferentialthought
processes.17
12.SmellOrangesorOrangeEssentialOil
Sweetorangeoilhasbeenfoundtohaveanxietyinhibitingeffectsinhumans,supportingitscommon
useasatranquilizerbyaromatherapists.18Ambientodorsoforange(andlavender)alsoreduced
anxietyandimprovedmoodinpatientswaitingfordentaltreatment.19
Comparedtothecontrols,womenwhowereexposedtoorangeodorinadentalofficehadalower
levelofanxiety,amorepositivemood,andahigherlevelofcalmness.Researchersconcluded,
"exposuretoambientodoroforangehasarelaxanteffect."20

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13.PlayWithYourPet
Coupleswhoownpetsarelessstressedbyconflictsandrecoverquickerwhenconflictsoccur.Pet
owningcouplesalsoreportmoresignsofhappinessandsociabilitythannonpetowningcouples.21
Elderlydogownersalsoreportbeingmoresatisfiedwiththeirsocial,physicalandemotionalstates.22
14.RechargeWithaMicrobreak
Takingafewminutestowatchafunnyvideoonline,goforaquickwalkorhaveanupliftingchatwith
acoworkermayleaveyoufeelinghappier,moreupbeatandmoreenergetic.
15.EatTurmeric
Curcumin,thepigmentthatgivesthespiceturmericitsyelloworangecolor,isthoughttobethe
primarycomponentresponsibleformanyofitsmedicinaleffects.Amongthem,curcuminhas
neuroprotectivepropertiesandmayenhancemoodandpossiblyhelpwithdepression.
16.ListentoMusic
Musictriggersactivityinthenucleusaccumbens,apartofyourbrainthatreleasesthefeelgood
chemicaldopamineandisinvolvedinformingexpectations.Onestudyfoundlisteningtomusiceven
resultedinlessanxietyandlowercortisollevelsamongpatientsabouttoundergosurgerythandid
takingantianxietydrugs.23
17.Sing
Thesacculus,atinyorganinyourinnerear,respondstofrequencynotesassociatedwithsinging.In
turn,thesacculusisconnectedtopleasureinducingareasofyourbrain,leadingresearchersfromthe
UniversityofManchestertoconcludethatwemaybehardwiredtoderivepleasurefromsinging.24
18.EatDarkChocolate
Likeexercise,chocolatemaytriggeryourbraintoproducethe"blisscompound"anandamide.Italso
containsotherchemicalsthatprolongthe"feelgood"aspectsofanandamide.
Chocolatehasevenbeenreferredtoas"thenewantianxietydrug."OnestudyintheJournalof
Psychopharmacologyalsorevealedthatdrinkinganantioxidantrichchocolatedrinkequaltoabout
1.5ouncesofdarkchocolatedailyfeltcalmerthanthosewhodidnot.25
19.DrinkOrganicBlackCoffee
Coffeeappearstoaffectanumberofneurotransmittersrelatedtomoodcontrol,sodrinkingamorning
cupcouldhaveaneffectonyourgeneralsenseofwellbeing.Researchhasshownthatcoffeetriggers
amechanisminyourbrainthatreleasesBDNF,whichactivatesyourbrainstemcellstoconvertinto
newneurons,therebyimprovingyourbrainhealth
Interestinglyenough,researchalsosuggeststhatlowBDNFlevelsmayplayasignificantrolein
depressionandthatincreasingneurogenesishasanantidepressanteffect.OneHarvardstudyeven
foundwomenwhodrinkfourormorecupsofcoffeeadayhavea20percentlowerriskofdepression
thanthosewhodranklittleornone.26
20.DrinkGreenTea
Greenteacontainstheanine,anaminoacidthatcrossesthebloodbrainbarrierandhaspsychoactive
properties.Theanineincreaseslevelsofgammaaminobutyricacid(GABA),serotonin,dopamine,and
alphawaveactivity,andmayreducementalandphysicalstressandproducefeelingsofrelaxation.27
21.GetorGiveaHug
Huggingisknowntolowerlevelsofstresshormoneslikecortisol.Huggingalsoactivatesthe
orbitofrontalcortexinyourbrain,whichislinkedtofeelingsofrewardandcompassion.28
22.EatAvocados
Avocadosprovidecloseto20essentialhealthboostingnutrients,includingpotassium,vitaminE,B
vitamins,andfolate,and,accordingtoresearchpublishedintheNutritionJournal,eatingjustonehalf
ofafreshavocadowithlunchmaysatiateyouifyou'reoverweight,whichwillhelpprevent

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unnecessarysnackinglater.

Thosewhoatehalfanavocadowiththeirstandardlunchreportedbeing40percentlesshungrythree
hoursaftertheirmeal,and28percentlesshungryatthefivehourmarkcomparedtothosewhodid
noteatavocadoforlunch.Thestudyalsofoundthatavocadosappearhelpfulforregulatingblood
sugarlevels.Thiscombinationofsatietyandbloodsugarregulationcanhelpkeepyourmoodsteady,
evenintimesofstress.
23.EatMoreOmega3Fats,FoundinWildCaughtAlaskanSalmon
Foundinsalmon,sardinesandanchovies,aswellasinsupplementform,suchaskrilloil,theanimal
basedomega3fatsEPAandDHAplayaroleinyouremotionalwellbeing.
OnestudyinBrainBehaviorandImmunityshowedadramatic20percentreductioninanxietyamong
medicalstudentstakingomega3,30whilepastresearchhasshownomega3fatsworkjustaswellas
antidepressantsinpreventingthesignsofdepression,butwithoutanyofthesideeffects.
I'dalsoaddonemoreimportantmoodbooster,whichisoptimizingyourguthealthwithfermentedfoods.
Fermentedfoods,includingfermentedvegetables,areoneofthebestsourcesofprobioticsthereis.Certain
probioticsarenowbeingreferredtoaspsychobiotics,or"bacteriaforyourbrain,"andarebeingusedto
successfullytreatdepression,anxiety,andotherpsychiatricproblems.
Inonerecentstudy,amultispeciesprobioticsupplementtakenforfourweeksreducedcognitivereactivityto
sadmood,whichisastrongmarkerfordepression(themoreapersonreactstosadmoodwithdysfunctional
thoughts,themorepronetheyaretoadepressiveepisode).31Soifyouwanttobehappy,besureyourdiet
isrichintraditionallyfermentedfoods.
Evenbetter,gettogetherwithfriendsandfamilytomakeabigbatchtogetheryou'llgetthebenefitofhealthy
foodstogetherwiththemoodboostingbenefitsofpositivesocialinteractions.Itdoesn'tgetmuchbetterthan
that!

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