This science-backed guide to living a happy and fulfilled life will make you smile

Happiness is an invisible force we all seek to deeply experience and live with in our lives. Here’s a scientific approach towards happiness and fulfillment, a question we all yearn to know about.

Happiness is not an adjective but a verb that must be experienced through action. Image courtesy: Shutterstock

Team Health Shots Updated: 11 May 2021, 01:21 am IST

Famed Colombian author Gabriel Garcia Marquez had once written, “No medicine cures what happiness cannot.” But why is happiness important? Being happy is not just a feel-good sensation, but equally beneficial for human health.

Happiness promotes overall dietary health which protects one against the risk of heart diseases and diabetes and appears to boost the immune system as well.

A research conducted by the University of Iowa found that being happier may help keep your immune system strong.

Studies have also found that being happy may also help reduce stress levels. Excess stress causes an increase in levels of cortisol that contributes to disturbed sleep, weight gain, type 2 diabetes, and high blood pressure.

Apart from these various studies have elaborated that happiness may protect the heart (by reducing blood pressure), lengthen the life expectancy and reduce pain.

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But, how does one live a happy and fulfilled life? Here are 6 effective actions you must try to practice to be the gleeful state through the years.

1. Get active
Cardio is one of the best ways of increasing happiness. Scientists have found that physical activity has the strongest effects on self-efficacy and positively adds to psychological well-being.

2. Sleep well
A good night’s sleep goes a long way in keeping a person happy. A study published in the journal Sleep found that partial sleep loss from sleep continuity disruption is detrimental to a positive mood.

smartphones and sleep deprivation — Do you often fail to put your phone away at night? Well the blue light isn’t going to put you to sleep. Image Courtesy: Shutterstock

3. Be grateful
A simple ‘thank you’ can go a long way in keeping you content and happy. Researchers from the University of California conducted an experiment where they found that groups who expressed gratitude exhibited heightened well-being across several verticals.

The study revealed that gratitude added to the positive well-being of a person.

4. Meditate regularly
Mindfulness and self-compassion may lead to happiness as well. Scientists say a higher frequency of meditation is related to higher levels of happiness among humans.

5. Eat a healthy diet
An apple a day can keep sadness away. Studies have shown that the more fruits and vegetables one eats, the happier they will be. A diet rich in fruits and vegetables (FV) is related to greater happiness, life satisfaction, and positive affect.

6. Spent time away from your cellphone
A Kent State University study surveyed 500 students and found that too much cellphone usage is associated with higher anxiety and reduced happiness. Taking some away time from the mobile phone can go a long way in keeping a person happy.