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Mental health is equally as important as physical health, and the stigma around depression, anxiety and other mental illnesses is finally being addressed. Dee Marques answers the question 'why is mental health important?' and has some tips on how to strengthen your mind. Mental health is a growing concern in our society, and for good reason. According to the Mental Health Foundation, more than 15 per cent of all adults will experience a mental health problem in any given week, and the figures increase to almost 25 per cent among young people. All over the world, mental health issues account for a significant percentage of the overall disease burden, and the figures seem to be on the rise. Thankfully, mental health is seen as increasingly important and in recent years is becoming destigmatized as people discuss it openly more and more. The truth is that mental health problems can affect everyone, irrespective of their age, social class, and financial situation. Being 'successful' in life does not make you immune to suffering mental health issues. While it’s easy to link success with happiness, and happiness with sound mental health, this isn’t always as straightforward as it seems. Sadly, we’re all familiar with recent high-profile suicides involving celebrities like Robin Williams or designers like Kate Spade and Alexander McQueen. They were all successful, wealthy, and accomplished, which teaches us a lesson on why mental health is important: mental illness can affect everyone, just like physical illness. RELATED: Dealing with suicide, bereavement and loss On this note, there’s a tendency to give more importance to physical health than to mental health. This bias towards the physical may be due to the fact that physical disease is more obvious, easier to spot. The medical field is concerned with problems that can be objectively measured (such as weight, blood pressure, cholesterol levels, etc.), but mental illness and its symptoms aren’t as visible as their physical counterparts. If anything, this makes it ever more important to be familiar with mental health warning signs and risk factors. Mental health issues can affect everyone In any case, the importance of mental health cannot and should not be underestimated. Keep reading to find out why. Why is mental health important? Research shows that an unhealthy mind will sooner or later manifest itself into an unhealthy body. An Oxford University study revealed that some disorders can reduce life expectancy by up to 20 years – that’s more than heavy smoking. Others have found that people suffering from mental illness are at a higher risk of heart problems and of early death due to heart disease. The list goes on, linking poor mental health to diabetes, osteoporosis, autoimmune skin conditions, obesity, etc. Moreover, some sources describe mental health as social, psychological, and emotional well-being. When this is absent, we become less functional in our daily routine: studies show that mental illness can make us unable to hold down a job or even to get a job in the first place. “Why is mental health important? Research shows that an unhealthy mind will sooner or later manifest itself into an unhealthy body.” Other studies show that mental disorders put an enormous strain on personal relationships, weakening family and friendship bonds, which in turn can make people feel isolated and worsen their symptoms. To sum it up, the importance of mental health lies in its connection to physical health and the essential role it plays if we want to enjoy quality of life and happiness. Common mental health problems The most common mental health problems both in the UK and the US are anxiety and depression, which affect between 10 and 18 per cent of the population respectively. The figures are similar at global level, as it’s estimated the depression affects a staggering 300 million people worldwide. Anxiety and depression are important mental health conditions Also ranking high are bipolar disorder, schizophrenia, and phobias or psychoses. It’s clear that mental health problems are widespread, and in fact, the figures could be higher, as in many cases mental health issues go unreported or undiagnosed. Factors that can affect mental health There’s no single cause of mental health issues, since different factors affect people differently, but overall we can classify risk factors into three types: Genetic/physical factors Some people are born with gene abnormalities or chemical imbalances that affect the brain function. Exposure to toxic substances or even bacterial infections are other risk factors. Environmental factors Environmental factors such as poverty or significant financial difficulties, growing up in a dysfunctional family, traumatic childhood experiences, marriage breakdown, and the loss of a loved one. Belonging to vulnerable groups Vulnerable groups such as women, ethnic minorities, homeless individuals, those struggling with addictions or substance misuse, and people with existing health problems. The variety of factors teaches us something about why mental health is important: there are so many factors involved, that no one is really immune to the risks. Mental health: important symptoms It’s important to be familiar with the warning signs of mental health issues, so you can address them in their early stages. Here are a list of some of the most noticeable mental health symptoms: Changes to sleeping and eating habits. Social withdrawal. Mood swings that affect your ability to carry on with daily tasks or your relationships with others. Increased consumption of addictive substances (tobacco, alcohol, drugs, etc.). Inability to concentrate or to get rid of negative thoughts. Apathy. Loss of sex drive. Prolonged sadness or excessive worrying. Feeling hopeless, overwhelmed, and/or useless. Thoughts of self harm. Tips to strengthen your mental health Mental health is made up of different building blocks that work together, so it’s important to target as many bases as possible. Some practical ways to maintain positive mental health include: 1. Audit your own views on mental health Suffering a mental health condition doesn’t mean you’re flawed or weak and is not a reflection of your personality. You should understand that it can happen to anyone, and it’s nothing to be ashamed of. 2. Build a support network with people Build a support network with people you feel comfortable discussing your feelings with and who share your views about why mental health is important. Struggling with mental health? A support network is important 3.Schedule 'me time' Take breaks and use that time productively to do things that you enjoy and that foster your creativity and sense of worth. 4. Adopt healthy daily habits From getting enough sleep to eating well. Being well rested and getting enough nutrients has a direct effect on how your brain works. Track what you eat/drink and your mood to see if you can spot any patterns. “The importance of mental health lies in its connection to physical health and the essential role it plays in quality of life and happiness.” 5. Develop coping skills Skills such as being able to identify negative thoughts so they don’t snowball into mood- and health-affecting disorders. Focus on how to become stronger and more resilient to stress, life changes, other people’s comments. On that note, mindfulness and gratitude are the crucial building blocks of resilience. 6. Keep active Exercise can boost your self-esteem and have a positive effect on your physical and mental health. Choose something that’s motivating enough so you can stick to it. 7. Get professional help if you need it. Don’t let the stigma attached to mental health issues stop you from getting stronger. Fortunately, nowadays mental health issues are being openly discussed and the importance of mental health is being recognised as a top priority. There’s professional help out there, and you’re not weaker or worthless for needing it and reaching out – if anything, you’re smarter for recognising your needs and taking action. Conclusion: why is mental health important? Being aware of the importance of mental health is one of the best ways to protect and nurture your self. This is a challenging but rewarding journey, which you can start today by using the tips we described above to strengthen your mind and live a happier life. ● happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member? Join free now and: ■ enjoy our happiness magazine ■ share and support in our happiness forum ■ Develop with free online Academy classes Trust | Sound baths | Pets | Stress management Written by Dee Marques A social sciences graduate with a keen interest in languages, communication, and personal development strategies. Dee loves exercising, being out in nature, and discovering warm and sunny places where she can escape the winter.

Gardening offers a huge range of mental health benefits, from reducing stress and depression to boosting your immune system. Dee Marques explores seven science-backed reasons to get busy in the garden and boost your well-being. When it comes to strengthening our mental health and finding happiness, common suggestions include taking up a creative hobby, meditation, physical activity, and building solid relationships with others. But did you know that getting green-fingered with gardening could also play an important role in achieving and maintaining happiness and mental well-being? Indeed, the mental health benefits of gardening are many. That could perhaps help explain why gardening seems to be the national pastime in many countries, such as in the UK. According to a recent survey, 80 per cent of British people believe gardening had a positive impact on their mental health, and that the benefits were even better than hitting the gym. Survey participants also said that gardening gave them a stronger sense of achievement than tasks like tidying up or cleaning. Furthermore, a research study published in the British Journal of Sports Medicine found that gardening for as little as 10 minutes per week had a positive impact on health and reduced the risk of developing heart disease. When looking into these studies, what stands out is that we don’t need to spend endless hours in the garden, or even have a traditional garden at all to enjoy it mental health benefits. That's because gardening is within everyone’s reach; you can get started regardless of space or time limitations. For example, using a window box to grow herbs. But before we dig deeper, let's take a quick look at where the concept of gardening for mental health comes from. The healing power of gardening through history The connection between people, nature and mental well-being is rooted in history and goes back to ancient Egypt, where royals who felt mentally restless were encouraged to go for walks in their gardens. Eventually, gardening was tested as a clinical therapy during the 18th and 19th centuries. At around the same time, one of the founding fathers of modern psychology, Benjamin Rush, believed that getting hands-on (and hands dirty) in the garden had a healing effect on his patients. A few decades later, greenhouses and gardens were added to rehabilitation units of hospitals who treated world war veterans. RELATED: How Connecting With Nature Benefits Our Well-Being Fast forward to the present day, and the concept of therapeutic horticulture is practised all over the world. From Italy to Singapore, there are certified horticultural therapy gardens that bring the benefits of gardening for mental health to people of all ages and walks of life. Smells great, feels great! Gardening boosts your mental well-being shutterstock/Dean Drobot This renewed interest in gardening is also a result of changing demographics. The number of elderly people continues to grow in many countries of the Western world, and many have found that gardening is a way of offering support to the growing segment of this population. All this sounds really encouraging, but how exactly can gardening create a sense of happiness and well-being? The 7 mental health benefits of gardening It's clear that gardening for mental health is more than a passing trend. Getting busy with plants is like an escape valve from the pressures and stress of everyday life, but there are other important benefits you won’t want to miss out on. Here are seven ways in which gardening and horticulture therapy can help if you're feeling lonely, low in energy and motivation, or struggling with anxiety. 1. Stress relief One of the main benefits of gardening for mental health is its ability to relieve stress. Researchers saw this relaxing effect when investigating bathing in green or forest bathing, the Japanese concept of walking in forested areas. Gardening also provides a welcome break from our increasingly tech-dominated lives. A study found there were significant differences in mood when comparing participants’ response to two tasks: working on a computer and transplanting. “In a recent survey, 80 per cent of British people believe gardening had a positive impact on their mental health... the benefits were even better than the gym.” When participants were transplanting, they experienced lower stress levels than when they spent time in front of a computer. Researchers also noticed participants had lower blood pressure when transplanting, suggesting there’s a physical basis for the de-stressing effect of gardening. Additionally, research led by Vrije University Medical Centre in the Netherlands showed that simply looking at an image of a green landscape induced relaxation, in contrast to the constant demands for attention of urban landscapes. “Short durations of viewing green pictures may help people to recover from stress,” van den Berg told The New York Times. 2. Grounding and strengthen connections Gardening fosters a sense of grounding, as it helps us to reconnect with our roots as human beings. People who get involved in gardening often experience a deeper sense of belonging and connection with nature. This is no small feat: think about how disconnected the majority of people are from something as basic as the origin of the food they eat. By contrast, gardening grounds you in the value of growing your own food – even if you’re 'only' growing herbs. This sense of grounding also applies to the social sphere. Gardening can help strengthen your connection with others and offers an opportunity to meet people with the same interests. Visiting your nearest urban garden or allotment can connect you with like-minded folk. One benefit of gardening is reduced isolation shutterstock/Tania Kolinko 3. Staying present Staying in the present moment through mindfulness has a long list of benefits, such as reduced rumination and stress reduction. Gardening is a way of practising mindfulness as you need to concentrate on what you're doing. Furthermore, you can also take time to enjoy the beauty around you. Indeed, all tasks related to gardening (such as digging, pruning or weeding) force us to focus on the task in hand, and in doing so we’re more likely to stay in the present and put aside our worries, even if it’s only temporarily. 4. A sense of purpose Another benefit of gardening for mental health is that you can achieve a sense of worth and purpose. This happens when you get directly involved in something that is hands-on and you can see the end result of your effort. There’s a sense of pride and validation in choosing the plants, herbs and flowers that make you happy, and the pride you feel with nurturing them. In fact, studies show that gardening causes an increase in feel-good hormones like dopamine and serotonin, as helping plants grow stimulates our identity as nurturers. 5. Reduces the risk of Alzheimer's Gardening is related to better brain function and to improved concentration and memory. Some studies have found that it can even reduce the risk of Alzheimer’s and dementia. One long-term study from Australia followed nearly 3,000 older adults for over 15 years, tracking incidence of all types of dementia and assessing a variety of lifestyle factors. The researchers concluded that daily gardening was the single biggest risk reduction for dementia, reducing incidence by over a third – 36 per cent to be precise. “People who get involved in gardening often experience the mental health benefit of a deeper sense of belonging and connection with nature.” The factors that cause Alzheimer’s and its progression are poorly understood. However, as gardening involves so many of our critical functions, such as learning, strength, endurance, dexterity and problem solving, it could be this combination that contributes to warding off the illness in older adults. RELATED: How to Talk to a Parent With Dementia 6. Helps you to keep in shape Gardening involves a lot of physical exercise and so is a form of physical therapy. Weeding, digging, and carrying bags and pots around are all a good workout that can help you keep in shape. According to SAGA magazine, just half an hour of these fat-burning gardening activities can help shift a lot of calories: Digging and shovelling: 250 calories Mowing the lawn: 195 calories Weeding: 105 calories Raking: 100 calories What’s more, regular workouts can help you sleep better, and restful sleep is another essential element in achieving good health. Gardening creates a sense of purpose and achievement shutterstock/Alexander Raths 7. Strengthens your immune system You can strengthen your immune system simply by being exposed to natural light and Vitamin D while you’re gardening outdoors. In turn, this helps build resistance again chronic disease. Interestingly, it's also been suggested that the dirt you end up with under your fingernails may help to boost immunity. Mycobacterium vaccae, a so-called 'friendly' soil bacteria which is common in garden dirt, has been shown to alleviate symptoms of allergies, asthma and psoriasis, all of which can stem from a weakened immune system. In fact, Mycobacterium vaccae has also been shown to reduce depression, so don't be afraid to get your hands dirty: the bacteria can be absorbed by inhalation or ingested from your vegetables. Conclusion: gardening benefits our mental health These are only the proven benefits of gardening for mental health. In this post, we’ve seen that gardening is a natural anti-depressant that can have a powerful reset effect in our minds and bodies. Getting green-fingered is an accessible activity that requires minimal investment. If you have a balcony, a window sill, or even hanging space in your home, you can start gardening and experience a boost in happiness and well-being. It’s that simple! ● Main image: shutterstock/iko happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member? Join free now and: ■ enjoy our happiness magazine ■ share and support in our happiness forum ■ Develop with free online Academy classes Organic food | Kitchen garden | Self care Written by Dee Marques A social sciences graduate with a keen interest in languages, communication, and personal development strategies. Dee loves exercising, being out in nature, and discovering warm and sunny places where she can escape the winter.

As keen birder Calvin Holbrook explains, the mindful nature of bird watching makes it both a happy – and healing – hobby. From reducing stress levels to providing moments of breathtaking awe, discover seven key mental health benefits of bird watching. My interest in bird watching came totally out of the blue. Well, a shade of blue that is: turquoise, in fact. A stunning colour on the gleaming coat of a male kingfisher swooping in front of me on a river walk. My experience with this long-beaked beauty lasted just a couple of seconds – a flash and it was gone – but it will stay with me a lifetime. Furthermore, it sparked a curiosity in me to start ‘birding’ and experience the many mental health benefits bird watching has to offer. Indeed, the timing of the kingfisher showing up couldn't have been better in terms of my own mental health. I'd recently moved back home to care for my seriously ill mother when COVID hit: a double-whammy of new responsibilities, emotional upheaval, pain and challenges. On the upside, I was lucky enough to be based on an island. It provided me with a stunning coastline and a multitude of woods, forests and marshes to explore. My prescribed daily walk in nature kept my sanity under check, and it wasn't until my encounter with the kingfisher that I really began to be aware of all the different types of birds around me. The majestic kingfisher shutterstock/Sacharewicz Patryk In my local park I started noticing the colours of the jay and the excessively loud squarks it would make. On heathland strolls I was lucky enough to spot hard-to-find yellowhammers and the equally rare Dartford Warbler. And during marsh visits I was blessed to witness many of the giant white-tailed eagles that had been released here on the Isle of Wight. Robins, woodpeckers, sparrows; I had my eye on them all. But what I really noticed while watching my feathered friends was the benefits bird watching made to my mental health. While out birding, a sense of calm, grace and awe would regularly wash over me. 7 health benefits of bird watching And it turns out I'm not alone in noticing the multiple mental (and physical) health benefits that bird watching provides. Multiple studies have shown the advantages of bird watching, and with a 2004 survey showing that almost 3 million adults in the UK regularly go birding, that's a lot of people that could be seeing improvements in their mental health. So, here are seven specific ways that bird watching has benefited my mental health – perhaps it will do the same for you, too? 1. It encourages mindfulness Bird watching is essentially an act of mindfulness, and we all know some of the proven health benefits that can bring – reduced rumination and lowered blood pressure to name but two. In fact, practising mindfulness specifically through birdwatching has been scientifically shown to improve mental health. In a 2017 study published in BioScience, scientists from England’s University of Exeter proved that when people witnessed more birds in their daily lives, they experienced reduced prevalence and severity of depression, stress, and anxiety. Furthermore, participants didn’t even need to interact with the birds directly: simply watching them was enough to signify an improvement in mental health. Additionally, research from the University of Surrey has suggested that actively listening to birdsong contributes to perceived stress recovery and attention restoration. I've experienced these reported benefits of bird watching first-hand. While I was caring for my mother – and during the grief that has followed since her death – walking in my local parks and the mindful manner of bird watching has provided me with the opportunity to 'press pause' on painful feelings and celebrate the beauty of nature and simplicity. Bird watching requires us to shift our attention and awareness, living fully in the present moment (the essence of mindfulness). Bird watching offers many mental health benefits It doesn’t matter if you don’t have a garden; you can feel the benefits of bird watching by practising it from a balcony, window, or by going to your local park or woodland. Stay fully mindful and be sure to focus your attention on how the birds look and sound. Examine the details in their plumage and explore the colours. Do you see any patterns? How long is its beak? What do the claws look like? Can you spot the differences between the male and female of the species? Also, be sure to focus on their calls. Is the sound high- or low-pitched? Are there any patterns in the noises they make? Can you hear a species ‘talking’ to each other? Can you try and imitate their calls? Also, what behaviour do they display? By immersing yourself in the world of the bird your mind should shift away from your worries or other thoughts. 2. It keeps you physically active You may think the exercise attached to spotting birds involves little more than standing still and flexing your arms as you lift a pair of binoculars, but you'd be wrong! As bird watching is mainly an outdoor activity it often involves walking or hiking around different terrains – woodland, shrub, marsh, clifftop. Indeed, many of the more interesting or hard-to-find species may be lurking in more remote areas away from human activity, meaning more effort is required to reach them. And, as you may already know, the benefits of exercise are both physical and mental. Exercise – even walking for a time – leads to an increase in endorphins, one of our so-called happiness hormones, which helps to boost mood and reduce stress. 3. Nature is healing To experience the full health benefits of bird watching you need to get out of your home and in to nature. According to studies, natural environments are proven to have two huge benefits when it comes to our emotions. Firstly, being regularly connected to nature leads to a reduction in stress and mood improvement. Scientists have found a correlation between exposure to natural stimuli (such as birds), reduced stress and anger, and improvement in reported well-being and mental health. “Taking the time to focus on our feathered friends during bird watching requires us to shift our attention and awareness, living fully in the present moment (the essence of mindfulness).” The second emotional benefit of being in nature may not be so obvious. It involves developing stronger bonds with others. That's because an improved and more relaxed frame of mind translates to a deeper attitude of compassion, that, in turn, can improve the quality of our social bonds. Furthermore, spending time out in nature brings forth emotions like joy, awe, serenity, inspiration and gratitude. Consider topping up the mental health benefits of bird watching by combining it with a forest bathing session for a deeply relaxing and rejuvenating experience. Take a break from your screens, switch off your phones, and go birding outside. Your author with his trusted binoculars 4. It keeps you social I prefer to go bird watching by myself – I find the calm and peace of being alone with nature healing and restorative – but that doesn’t mean I am without company. Indeed, the hobby of birding generates a thriving community of like-minded individuals that like to chat, share stories and tips, and, well, just have a laugh. In fact, if you head to a renowned birding spot over and again, you're bound to bump into fellow birders who will soon become familiar faces, and perhaps even friends. Indeed, another advantage of bird watching is that it can be a great way to make new buddies and the mental health benefits of staying social are well proven: not only does it reduce loneliness and boost well-being, but it can sharpen memory and cognitive skills, too. 5. It provide moments of awe Last year, after a day on the beach in a remote woodside beach in Tarragona, Spain, a bird I have been desperate to spot – the exotic-looking Eurasian hoopoe – flew down from nowhere and paraded its plumage and elongated beak right in front of me. This left me awestruck for the rest of the day. Such moments of awe and wonder make up another of the mental health benefits of bird watching. That's because studies have shown that awe can decrease stress levels, increase generosity and kindness, and make us feel happier overall. RELATED: 8 reasons why awe makes you life better Psychologist Jonah Paquette explains the value of awe in his book Awestruck. In it, he writes: “Awe blurs the line between the self and the world around us, diminishes the ego, and links us to the greater forces that surround us in the world and the larger universe.” Bird watching provides many opportunities to experience wonder, surprise and amazement. Whether it’s spotting a new bird species, hearing an unusual call, or watching a display or mating ritual, bird watching definitely provides many awe-some moments. Bird watching can be awe-inspiring shutterstock/Reni Rudisin 6. It stimulates and challenges Yes, bird watching is relaxing but it definitely won't leave you horizontal. In fact, birding keeps you alert and can be challenging, another mental health benefit. Indeed, trying to spot a bird after hearing its call is part of the fun, but it's rarely easy. Challenge yourself to spot a sneaky woodpecker in the branches after hearing its familiar tap-tap-tap sound and you'll likely be scouring the tree for ages before you uncover it. “Awe and wonder make up another of the mental health benefits of bird watching. Studies have shown that awe can decrease stress levels, increase generosity and kindness, and make us happier.” While my mum was seriously ill I challenged myself to train a pair of nesting robins to feed from my hand. Every day I'd go sit on the same bench and the same robin would be back to take seeds from me; first from the bench itself and then later from my legs. Within a fortnight it was brave enough to take the food directly from my hand. Watching this little red-breasted bird then pass the food to its partner (and perhaps keeping a chick alive) was particularly life-affirming when the life of the person I loved most was fading. Trying to spot and identify new species is also a stimulating challenge. Birds will often tease us, flitting in and out of trees to get our attention then zipping off again the moment you've managed to get your binoculars on them. So, it takes time and effort to track them down sometimes. According to CareUK, the process of looking for birds and identifying the species can even be calming for people living with dementia. Furthermore, repetition – in the form of visiting the same places and seeing the same birds – can also be reassuring to someone living with cognitive impairment. 7. It'll make you laugh My final health benefit of bird watching relates to the humour it often provides. Remember that old saying that 'laughter is the best medicine'? Well, the studies back it up: in the short-term laughter reduces stress and soothes tensions. In the long-term it can relieve pain, boost overall mood and even improve your immune system. And when you stop to pay attention you will see that birds have fascinating lives that are as funny to observe as they are beautiful. If you pay close attention to their habits and behaviours you will see some hilarious antics when they are feeding, mating or fighting. It can be like watching a soap opera – but in a feathery format! Some birding tips Purchase a small pair of basic binoculars online or from a second-hand shop. An essential item for a budding birder, binoculars will help you get a closer look at birds that are in the distance so you can examine them in more detail. Take a pocket book of birds with you when you go out in nature so you can try and identify them and tick off any new finds. Great for adults and kids. Tread carefully and don’t make too much noise as not to scare them off. Visit the same places daily and you may be able to build a bond with the birds. Put up bird feeders in your garden or leave seeds on your balcony. Once you start attracting birds to your outside space through food, they will remember it and come back regularly, increasing the amount of mindful bird watching time you can get. The takeaway: bird watching and mental health From reducing stress to providing real moments of awe, the mental health benefits of bird watching are many. It's something you can do by yourself or as a family activity, and the birding community is welcoming and friendly. The mindful practice of birding is also fun, free and gets you out in nature. So, what's not to love? And if, like me, you only ever get to see a kingfisher once, I promise you it will be worth it for that alone! • Main image: shutterstock/soft_light happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member? Join free now and: ■ enjoy our happiness magazine ■ share and support in our happiness forum ■ Develop with free online Academy classes Trust | Sound baths | Pets | Stress management Written by Calvin Holbrook Calvin edits the happiness magazine, makes gay artwork and loves swimming, yoga, dancing to house/techno, and all things vintage! Find out more.

The phrase 'you are what you eat' applies to our metal health too. These good mood food ideas from Calvin Holbrook could help improve symptoms of anxiety and depression. When you feel anxious, depressed or just a little 'meh', it can be tempting to turn to chocolate, ice cream or a huge bag of potato chips in a bid to comfort eat yourself happier. But before you open the fridge or cupboard door again, make sure you keep reading, because there’s growing evidence that you can actually boost your mood and happiness with food. Of course, it has to be the right type of food – what I refer to as 'good mood food'. In fact, the food you eat can have a direct impact on your mood and happiness. If you’re feeling down, it could be because your levels of the neurotransmitter serotonin are low. Serotonin is a happiness hormone that helps regulate your mood, making you feel positive and confident. A lack of it is believed to contribute towards negativity, worrying, irritability and even insomnia. In the human body, serotonin is converted from the amino acid tryptophan, which can be found in many high-protein foods. So, by eating foods containing tryptophan you can boost both serotonin levels and therefore your mood. Good mood foods: eat yourself happy Aside from tryptophan, other acids, vitamins and nutrients found in our foodstuffs can contribute to our overall mood, happiness and mental health. Improving your diet may also help you think more clearly and give more energy. RELATED: The gut-brain axis In fact, science is increasingly linking food to our mental health. A landmark 2015 article in the Lancet even stated that nutrition may be as essential to mental health as it is to cardiology, endocrinology and gastroenterology. So, with that, here’s our pick of the top 8 good mood foods that can positively impact your mental health and happiness. 1. Seeds and nuts Seeds and nuts are high in tryptophan which will be synthesized into serotonin, boosting and stabilizing your mood and also helping you to sleep better (and we all know how important good sleep is for mental well-being). “Serotonin, a so-called happiness hormone, is converted from the amino acid tryptophan, which can be found in many high-protein foods: good mood foods.” So, sow the seeds of health and add these to your shopping list: pumpkin seeds, almonds, cashews, chia seeds and pecans. Nuts can be expensive, so if you’re only going to add one of the selection to your shopping trolley, add walnuts: one handful of these brain-shaped nuts contains a whopping 318mg of tryptophan. Additionally, studies also suggest that a mere handful of nuts a day can also lower your risk of heart disease and cancer, so that's an added health bonus. 2. Salmon It’s pretty in pink, packed with nutritional goodness and a great good mood food. Salmon is full of omega-3 fatty acids, a key nutrient not produced in the body. Omega-3 fatty acids make up part of the membranes that surround human cells, especially in the brain. Studies have shown that consuming omega-3 fatty acid-containing fish such as salmon may ease depression. Additionally, salmon also fights inflammation, and increased inflammation in the body could play a role in depression, according to studies. Likewise, salmon is also a source of vitamin D, which is believed to help ease depression too. On top of that, this vitamin is essential for strong bones and teeth, as well as healthy muscles. In the pink: salmon's a good mood food © shutterstock/timolina 3. Eggs Eggs are a fantastic good mood food as they’re the source of several nutrients related to brain health –vitamins B6 and B12, choline and folate. The B vitamins are essential for a range of cellular and metabolic processes, and they also play an essential part in the production of various brain chemicals. Meanwhile, choline is an important micronutrient that the body uses to create acetylcholine, a neurotransmitter that helps regulate both mood and memory. “Eggs are a fantastic good mood food, as they’re the source of several nutrients related to brain health – vitamins B6 and B12, choline and folate.” Indeed, two separate studies showed that higher levels of choline intake were linked to improved memory and mental function. Eating eggs is an easy way to get choline, but you must eat the yolk of the egg. That’s because that yummy yellow stuff is where the choline is concentrated. • JOIN US! Chat and learn more about well-being and health in our online forums • Deficiency in folate and B12 has been linked to depression, and folate deficiency is common in elderly people with dementia. Studies also show that folic acid supplements can help minimize age-related mental decline, so it follows that getting enough folate through eggs and other sources may help you. 4. Dark green vegetables Your mother always told you to eat your greens, and she was right! Dark green vegetables are another rich source of folate. However, veggies such as broccoli and spinach are not only good mood foods because of folate’s mood-controlling affect, indeed, they contain other mental health benefits. Iron, found in decent amounts in leafy greens such as spinach, is involved in many neurological activities. Its deficiency is associated with anxiety and depressive symptoms. Iron also helps the body to make healthy red blood cells. A lack of Magnesium has also been linked to depressive and anxiety symptoms, and the great news is this mineral is abundant in leafy greens also. Broccoli and kale are also thought to help suppress tumor and other cancerous cell growths. Of course, eating all types of veggies, not just dark green ones, could be beneficial to mental health. A 2017 study from the University of Sydney looked at 60,000 Australians aged 45 and above and examined their fruit and vegetable consumption, lifestyle and psychological stress. The results, published in the British Medical Journal, showed that those who consumed three to four servings of veggies per day reduced their risk of stress by 12 per cent compared to those who ate just zero to one serving. Go green and veg out © shutterstock/4 PM Production 5. Tofu Another vegetarian staple, tofu is made from soybean curd. Soya products are rich sources of tryptophan and you can substitute tofu for pretty much any protein, making it an excellent source of tryptophan for vegetarians and vegans alike. Tofu also contains no cholesterol and is low in calories; two more reasons to add it to your shopping list. 6. Berries We all know that fruit is good for us, but did you know berries are a good mood food for boosting mental health? Strong scientific evidence from a 2012 showed that eating berry fruits has many beneficial brain effects, including helping to prevent age-related memory loss. The study proved that berries change the way neurons in the brain communicate. These signaling changes can improve motor control and cognition and help prevent brain inflammation that contributes to neuronal damage. RELATED: The 15 Best Prebiotics to Include in Your Diet Berry fruits also contain high levels of powerful antioxidants which help protect cells from damage by harmful free radicals. What’s more, they also contain flavonoids, which regulate mood and enhance memory. If that wasn’t enough, they’re high in vitamin C, fibre, potassium and digestive enzymes, but low in calories. Add them to your cereal, porridge or yoghurt for a tasty, fruity pick-me-up! Very berry: eat yourself happy 7. Turkey Many meat-eaters only tend to gobble down this bird over the festive season, but the reality is that turkey is one of the best good mood foods you can consume. Turkey is low in fat and high in protein. This means it’s also high in the tryptophan and, consequently, the feel-good chemical serotonin. Turkey also has decent levels of B6, which is great for fighting off depression, stress, and is a memory booster, too. 8. Dark chocolate OK, so let’s end our good mood food article on something we can all smile about! When we feel down, chocolate is often our top go-to comfort food, and if you pick the right kind of chocolate, you could see some benefits. Of course, the right kind is the antioxidant-rich dark variety, with a minimum of 70 per cent cocoa (put that Cadbury Dairy Milk back on the shelf!). “Strong scientific evidence exists that eating berry fruits has many beneficial brain effects, including helping to prevent age-related memory loss.” As mentioned earlier, iron deficiency is linked to depression and anxiety, so the good news is that a 100g bar of dark choc will provide you with 67 per cent of your recommended daily intake of iron (although that doesn’t mean you should eat two bars to hit your daily iron target – dark chocolate is still loaded with fat and calories). Studies have shown that eating dark chocolate also boosts mood, helping you to feel content and calmer. Dark chocolate also contains phenylethylamine which encourages your brain to release feel-good endorphins. In fact, phenylethylamine is the same chemical your brain creates when you’re falling in love! You should cocoa: chocs away! © shutterstock/Sea Wave Conclusion: good mood foods We all know that eating a diet that’s full of processed food, sugar and alcohol is not good for our well-being or happiness. Additionally, a lack of vital nutrients can be responsible for exacerbating the symptoms of some pre-existing mental health conditions. And consuming excessive amounts of coffee is also bad for anxiety and panic attacks. Instead, the list of good mood foods we’ve outlined above provide you with many of the essential nutrients, amino acids and vitamins that can help improve your mood and overall happiness levels. It's really worth taking time to think about the food we put in our bodies and how it can affect our mood. RELATED: How to Heal Your Gut – 11 Ideas to Restore Belly Health To boost the benefits of these good mood foods further, it’s been suggested that eating them in a raw state could provide optimal results. A 2018 study from New Zealand’s University of Otago found that people who consumed produce in its uncooked state reported higher levels of psychological well-being compared to those who ate mainly cooked alternatives. The study included 422 young adults, and researchers speculated that the micronutrients in fruits and vegetables are more easily-absorbed when consumed in their raw states, hence the benefits. You can find a lot of our good mood food suggestions included in these fantastic recipe ideas from the BBC. Why not give them a try? Happy eating! ● Main image: shutterstock/rawpixel.com happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member yet? Sign up for free now to: ■ enjoy our happiness magazine ■ share and support in our happiness forum ■ self-develop with free online Academy classes Stress management | Gut health | Probiotics & Prebiotics Written by Calvin Holbrook Calvin edits the happiness magazine, as well being an artist and travel lover. He also enjoys hiking, nature, swimming, yoga, sweaty dancing, and all things vintage!