This document summarizes 8 science-based ways to be happy based on research. They include: exercising regularly, getting enough vitamin D through sun exposure, creative activities, acts of giving to others, setting concrete goals, smiling, eating a diet with nutrients like omega-3 and B vitamins, and enjoying simple pleasures. Regular exercise, vitamin D, and giving to others have been directly linked to reducing depression and increasing happiness through various studies. Creative pursuits, smiling, diet, and enjoying the present moment may also promote well-being and relaxation, though there is less direct scientific evidence. The overall message is that small, sustainable lifestyle habits grounded in science can significantly impact happiness.

1. Discover The Well Researched
8 Science Based Ways To
Start Being
Happy Now!
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2. 8 Science Based Ways To
Start Being Happy Now
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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3. #Exercise
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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4. #Vitamin D
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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5. 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

6. #Express Yourself Creatively
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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7. challenge
arousal
skills
flow
control
boredom
relaxation
anxiety
worry
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

8. #Become A Giver
“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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9. #Don’t Be A Slave To Dogma
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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10. #Smile. If You Can’t, Force It!
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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11. #Eat Happy Food
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.

12. Things to consider when composing a happy meal
Omega-3 fats
Eat more: Oily fish such as trout, salmon, mackerel and sardines. Flaxseeds, chia
seeds and walnuts are also good sources.
B-vitamins
Eat more: Legumes, whole grains, nuts, seeds, green leafy veggies, eggs, chicken, red
meat and milk.
Blood-sugar levels
Eat 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.
Tryptophan
Eat 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

13. #Enjoy Simple Things
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.

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