The Simple Change That Science Says Will Make You Happier

The Simple Change That Science Says Will Make You Happier

The search for happiness is an endless one, and not always an easy one. Now, new research has found that happiness really does grow on trees. Or from the dirt. (Now who would have thought to look there?) 

According to researchers, if you want to be happier, look to the fruit and vege patch, or for the more modern-day hunters and gatherers, the fruit and vege aisle. The effect is a substantial one. For each extra serving of fruit and vegetables each day (up to 8 portions) there is an obvious increase in happiness, well-being and life satisfaction.

The effect is so strong, researchers established that people who increase their intake of fruit and veges from none to 8 serves a day, would experience an increase in life satisfaction that is equivalent to moving from unemployment to employed.

The research.

The study, published in the prestigious journal, American Journal of Public Health, was a collaboration between the University of Queensland in Australia and the University of Warwick in England.

It involved more than 12,000 people who kept food diaries and had measurements taken of their psychological well-being. So they could be sure the results were because of the fruit and veges, and not from anything else that could put blips on our human happiness radars, researchers accounted for any changes in income or personal circumstances. 

‘Eating fruit and vegetables apparently boosts our happiness far more quickly than it improves human health. People’s motivation to eat healthy food is weakened by the fact that physical-health benefits, such as protecting against cancer, accrue decades later. However, well-being improvements from increased consumption of fruit and vegetables are closer to immediate.’ Professor Andrew Oswald, University of Warwick, England.

These findings are in line with earlier research that tracked 281 people over a three week period. The study found that found that on days when people reported feeling happier, they’d eaten higher levels of fruit and vegetables the day before. Again, 7-8 servings was where the magic happened. 

But how does it work?

It’s not yet clear why fruit and veges have such a strong effect on psychological health, but researchers have a few clever ideas.

The first is the possibility that vitamin B12 might have some sort of influence on the production of serotonin, a chemical in the brain that passes messages between nerve cells. Serotonin plays a role in mood.

Another way fruit and veges might work is by doing something special to the microbiata in the gut. We know there is a strong connection between the gut and the brain. When microbiata in the gut are happy, they influence brain chemistry in lovely ways.

Finally, there is some evidence that suggests antioxidants might by the key. Antioxidants are abundant in fruit and veges. A powerful type of these, carotenoids, have been found to be at higher levels in the blood of people who are more optimistic.

So 7-8 serves hey? How much is a serve? 

According to government guidelines, a serve of veges is 75g and a serve of fruit is 150g. Here are some examples. Each of these counts as one serve:

  • ½ cup of cooked green orange veges (broccoli, spinach, carrots, pumpkin)
  • ½ cup cooked dried or canned beans, peas or lentils
  • 1 cup green leafy or raw salad veges
  • ½ cup sweet corn
  • ½ medium potato or other starchy vegetables (sweet potato)
  • 1 medium tomato
  • 1 medium apple, banana, orange or pear
  • 2 small apricots, kiwi fruits or plums
  • 1 cup diced or canned fruit (skip the added sugar)

And finally …

More research is needed to understand exactly how fruit and vegetables influence mood. What we do know is that we humans have minds and bodies that weren’t designed to live on processed foods. Thousands of years of evolution hasn’t changed that. Of course, there’s nothing wrong with enjoying something processed sometimes (because it can be delicious!), but what’s important for our minds, bodies and spirits is that we keep the balance. 

5 Comments

E'Leana

I’m so happy I “stumbled” across this website! I really did need the extra motivation to do what’s best for me?

Reply
Linda Watts

I don’t question the merits of eating fruits and vegetables. But for low income/poverty level folks, the cost of those items may surpass their food budgets. Another manifestation of inequity.

Reply
Delia Rusu

I’m so happy that you posted this! (no pun intended 🙂 ).

I absolutely agree and can actually feel it myself that I’m more energetic and upbeat when I had fruit and veggies in abundance for snacks and meals.

And I’d add that drinking plenty of water can really help too. I certainly hope that more and more people try to add fruit and veggies to their diets to reap the benefits.

Reply
Hey Sigmund

Thanks Delia! I’ve noticed this myself too – I can so easily slip away from healthy eating especially when I’m busy or stressed (comfort food and I tend to be inseparable some days!) but I notice the difference when I start taking care again. And I absolutely agree with you about water!

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Anxiety will always tilt our focus to the risks, often at the expense of the very real rewards. It does this to keep us safe. We’re more likely to run into trouble if we miss the potential risks than if we miss the potential gains. 

This means that anxiety will swell just as much in reaction to a real life-threat, as it will to the things that might cause heartache (feels awful, but not life-threatening), but which will more likely come with great rewards. Wholehearted living means actively shifting our awareness to what we have to gain by taking a safe risk. 

Sometimes staying safe will be the exactly right thing to do, but sometimes we need to fight for that important or meaningful thing by hushing the noise of anxiety and moving bravely forward. 

When children or teens are on the edge of brave, but anxiety is pushing them back, ask, ‘But what would it be like if you could?’ ♥️

#parenting #parent #mindfulparenting #childanxiety #positiveparenting #heywarrior #heyawesome
Except I don’t do hungry me or tired me or intolerant me, as, you know … intolerably. Most of the time. Sometimes.
Growth doesn’t always announce itself in ways that feel safe or invited. Often, it can leave us exhausted and confused and with dirt in our pores from the fury of the battle. It is this way for all of us, our children too. 

The truth of it all is that we are all born with a profound and immense capacity to rise through challenges, changes and heartache. There is something else we are born with too, and it is the capacity to add softness, strength, and safety for each other when the movement towards growth feels too big. Not always by finding the answer, but by being it - just by being - safe, warm, vulnerable, real. As it turns out, sometimes, this is the richest source of growth for all of us.
When the world feel sunsettled, the ripple can reach the hearts, minds and spirits of kids and teens whether or not they are directly affected. As the important adult in the life of any child or teen, you have a profound capacity to give them what they need to steady their world again.

When their fears are really big, such as the death of a parent, being alone in the world, being separated from people they love, children might put this into something else. 

This can also happen because they can’t always articulate the fear. Emotional ‘experiences’ don’t lay in the brain as words, they lay down as images and sensory experiences. This is why smells and sounds can trigger anxiety, even if they aren’t connected to a scary experience. The ‘experiences’ also don’t need to be theirs. Hearing ‘about’ is enough.

The content of the fear might seem irrational but the feeling will be valid. Think of it as the feeling being the part that needs you. Their anxiety, sadness, anger (which happens to hold down other more vulnerable emotions) needs to be seen, held, contained and soothed, so they can feel safe again - and you have so much power to make that happen. 

‘I can see how worried you are. There are some big things happening in the world at the moment, but my darling, you are safe. I promise. You are so safe.’ 

If they have been through something big, the truth is that they have been through something frightening AND they are safe, ‘We’re going through some big things and it can be confusing and scary. We’ll get through this. It’s okay to feel scared or sad or angry. Whatever you feel is okay, and I’m here and I love you and we are safe. We can get through anything together.’
I love being a parent. I love it with every part of my being and more than I ever thought I could love anything. Honestly though, nothing has brought out my insecurities or vulnerabilities as much. This is so normal. Confusing, and normal. 

However many children we have, and whatever age they are, each child and each new stage will bring something new for us to learn. It will always be this way. Our children will each do life differently, and along the way we will need to adapt and bend ourselves around their path to light their way as best we can. But we won't do this perfectly, because we can't always know what mountains they'll need to climb, or what dragons they'll need to slay. We won't always know what they’ll need, and we won't always be able to give it. We don't need to. But we'll want to. Sometimes we’ll ache because of this and we’ll blame ourselves for not being ‘enough’. Sometimes we won't. This is the vulnerability that comes with parenting. 

We love them so much, and that never changes, but the way we feel about parenting might change a thousand times before breakfast. Parenting is tough. It's worth every second - every second - but it's tough. Great parents can feel everything, and sometimes it can turn from moment to moment - loving, furious, resentful, compassionate, gentle, tough, joyful, selfish, confused and wise - all of it. Great parents can feel all of it.

Because parenting is pure joy, but not always. We are strong, nurturing, selfless, loving, but not always. Parents aren't perfect. Love isn't perfect. And it was meant to be. We’re raising humans - real ones, with feelings, who don't need to be perfect, and wont  need others to be perfect. Humans who can be kind to others, and to themselves first. But they will learn this from us. Parenting is the role which needs us to be our most human, beautifully imperfect, flawed, vulnerable selves. Let's not judge ourselves for our shortcomings and the imperfections, and the necessary human-ness of us.❤️

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