Today we are pondering the elusive ‘happiness’ factor.  Some people seem to always have an abundance of it in their personality and lives. Whereas the balance of the population, seem to seek it out forever. Do you believe that happiness is a state of mind?  Is it about making conscious choices to move towards a happier state of mind and awareness to focus on the positive aspects of our lives? Or as we are encouraged to believe these days, that unhappiness or depression stems from a chemical imbalance.

Whichever you believe, let’s check out both the” mental tool box”, full of keys to help change your attitude and move you towards happiness. And “nature’s kitchen” full of healthy foods and nutrients to help balance your brain chemistry,

I think most people have times when they are blue or a little depressed, it is really just a part of being human and real. However if you seem to be having more sad, gloomy days than bright positive days, it could be an indicator that you‘re missing out on essential mood-boosting nutrients. Rather than dashing off to get a prescription for mind altering drugs, as a first line of help, you may like to see a naturopath who will work with your diet and offer some natural supplements to help you balance your brain chemistry.

If you would like to try boosting your happiness levels yourself, here are some dietary choices.

1. Boost your diet with tryptophan rich foods. Tryptophan is one of the ten essential amino acids which helps our brain produce serotonin, and is considered to be the ‘ happy’ hormone. Serotonin makes us feel relaxed and in control. Foods that contain tryptophan can help fight depression, insomnia, anxiety , poor concentration and carbohydrate cravings. Some foods that yield tryptophan are

• Cashews, Peanuts, Sunflower Seeds, Pumpkin Seeds, Bananas, Avocado, Beef, Cottage Cheese, Fish and Milk.

Fruit & vegetables  rich in anti-oxidants including vitamin C should be eaten daily.  Fruit such as:

• Prunes, Pomegranate, Raisins, Blueberries, Cranberries, Strawberries Raspberries, Plums, Kiwi fruit,  and Oranges contain high amounts of these nutrients and are helpful in reducing feelings of stress.  These vegetables are also rich in antioxidants and folic acid which works similarly to tryptophan

• Kale, Spinach, Asparagus, Brussel Sprouts, Broccoli, Alfalfa and dark leafy vegetables

One food that will need no encouragement for most of us to include in our diet when feeling blue

• Chocolate

It contains anadamine, a chemical naturally found in the brain that is known to brighten our mood and make us feel happier. Dark chocolate is the healthier choice as it is also rich in antioxidants as well.  The other benefit is that most of us find it harder to over indulge on the dark variety, so a little good quality dark chocolate is actually good for us.  Milk chocolate does contain anadamine, but the sugar you will ingest might contribute to other health issues like blood sugar imbalance which is actually a major cause of mood instability.

• Nuts

Nuts are a real boost to our health. They are rich in minerals, protein and essential omega 3 fats. These healthy fats are not only good for your heart and brain,including large doses of pure quality fish oil especially EPA have been used to treat clinical depression. Nuts also contain Vitamin E an antioxidant that combats stress. Brazil nuts, cashews, almonds and pistachios have been proven to lower blood pressure and calm our nervous system.

Blood sugar imbalance or hypoglycaemia/hyperglycaemia can have a huge effect on brain chemistry. The brain feeds on glucose so if you are going without food for long periods of time and then having a chocolate bar and a glass of coke it will be really spiking blood sugar, only to have it drop again quickly. This will be having a negative effect on your mood causing anxiety and depression.

Try having small healthy meals regularly. Healthy meals including many of the foods we have mentioned.

Breakfast with organic oats as porridge or muesli – load it up with some crushed nuts and prunes.

Snacks of crackers with avocado or hommos. Boiled eggs with carrot and celery sticks. Cashews and cranberry mix.

Lunch made with wholemeal wraps filled with fresh salad and chicken, sushi rolls, tuna and salad.

Dinner – try lots of vegetables and add them to stir-fried beef. Fresh fish with salad etc…..

Eating a diet like this every day will not only keep you healthy, slim and energized, but help keep your mood stable.

If after adding many of these foods to your diet, eating regularly and healthier, stimulating your mood with daily exercise and ensuring you have enough quality sleep, you still feel you need  more help,  try a serotonin enhancing supplement like SAME,  Proxan or St John’s Wort.  Please do not use these supplements with antidepressant medication.

In no way is this meant to be a remedy for Clinical Depression, but adding these foods along with a healthy diet and exercise can only have a positive effect.

Here are some simple truths that provide thought provoking challenges from the ‘Mental Tool Box’ that may help you start thinking happier thoughts.

1.  Most people are about as happy as they make up their minds to be.   YOU CAN CHOOSE!!!!
Abraham Lincoln

2.  Very little is needed to make a happy life, it is all within yourself, in your way of thinking.
Marcus Aurelius Antoninus

You can choose to find happiness in small, everyday things. You can choose to interpret what happens in a positive way – or in a negative way.

And your choices control much of how much happiness your will find and create in your life.

3..  When one door of happiness closes, another opens, but often we look so long at the closed door that we do not see the one that has been opened for us.
Helen Keller

You only have now. Yesterday is a memory and you cannot change it. Tomorrow is just a fantasy in your mind right now. So live more in the now, focus on the present moment and today. Think and worry less about yesterday and tomorrow. Otherwise you might miss a great deal of happiness that is available to you right now.

4.  We tend to forget that happiness doesn’t come as a result of getting something we don’t have, but rather of recognizing and appreciating what we do have.
Frederick Keonig

One of the simplest and quickest ways to turn a negative and sour mood into a more positive one is to be grateful.

A few things you can feel gratitude for are for instance: The sunshine and the weather –  Your good health – A good TV-show – A movie or a song – Your friends, family and co-workers.

Just try for a minute and see how it changes how you feel. And it’s a win/win solution. You feel great because you are grateful about your world and the people you are grateful for feel great too because they feel appreciated. So don´t forget about gratitude or you may forget about the happiness that is already in your life.

5. Since you get more joy out of giving joy to others, you should put a good deal of thought into the happiness that you are able to give.
Eleanor Roosevelt

If you want happiness for an hour — take a nap.
If you want happiness for a day — go fishing.
If you want happiness for a year — inherit a fortune.
If you want happiness for a lifetime — help someone else.
Chinese Proverb

6. Success is not the key to happiness. Happiness is the key to success. If you love what you are doing, you will be successful.
Albert Schweitzer

7. Action may not always bring happiness; but there is no happiness without action.
Benjamin Disraeli

8. Twenty years from now you will be more disappointed by the things that you didn’t do than by the ones you did do.
Mark Twain

Unhappiness is created by holding yourself back and doing nothing. Seldom showing up and being involved. By paralysing yourself through over analysis. It’s not always easy to take action. It can be scary, hard and difficult. But if you don’t take action you’ll be missing out on life. Involving yourself with people and life’s activities will bring happiness.

Here is a little exercise that will help you start thinking about gratitude and happy positive things in your life. You can then reflect on the outcome of this exercise to bring some waves of happiness flooding back to you.

I want you to think back over your life and list little things that you like to do such as

• Walking your dog
• Reading a book
• Watching TV
• Having a massage
• Going to the movies

Now allocate 10 points to each of the little things you enjoy – then write a list of the exciting things or places you have been to such as

• To Melbourne
• To Hong Kong
• To Africa on safari
• To a great concert
• Parasailing

Now allocate 50 points to each of these things on your list – then write a list of the important people in your life such as

• Your Wife or Husband, Children & Grandchildren, Mother, Father, Brother, Sister or best friends
• The person who inspires you the most.
• Your minister/pastor, boss, positive supporter

Now add things that are important to you – gives you pleasure and you are grateful for them

• Your job
• Your car
• Your stereo system
• Your computer
• Your garden
• Your pet

Allocate 00 points to each of these – finally list out anything that was absolutely amazing that has happened to you

• Your graduation
• Meeting the Queen
• Having a child
• Having a conversation with one of your idols?

Each of these things should be allocated 1,000 points.

There is no right or wrong to doing these lists. It is all about what is important to you. You may want to transfer things I have put in one section and move them to another. It is all about capturing the richness of your life and its experiences. The more you can write and score the easier it is to focus on how blessed you are.

Keep the list safe; in fact put it up somewhere you can see it often. Being able to reflect on all the wonderful things, memories and people you have in your life will bring you HAPPINESS.

All it takes is some focus!

We challenge you to learn more about the law of attraction – it goes like this. We become what we concentrate on – what we concentrate grows – these words and thoughts are very powerful so think carefully about what you want more of in your life and choose HAPPINESS every time…..

(c) Maxine Wright:  Advanced Dip Naturopathy – Medical Herbalist – Nutritionalist – Iridologist – Hemaview Tech - Health Coach – Weight Loss counsellor – Massage Therapist – Beauty Therapist – Speaker.  Step Into Health Wellness Centre - facebook - twitter.