International Day of Happiness: Nourishing Your Brain, Body & Mood from Within
International Day of Happiness is 20th March and it serves as a great reminder that mental wellbeing matters. Probably now more than ever, right?
But “happiness” isn’t about forced positivity or pretending everything feels “fine”. It’s about creating the internal foundations that allow us to feel a genuine sense of resilience, balance and emotional stability, even when life feels hectic.
It’s about being able to experience joy, not just for the big things like holidays or weekends away, but for those small, everyday things we might do, see, or hear, that we love.
True wellbeing (mental and physical) is shaped daily by how we eat, move, sleep, hydrate, connect and support our nervous system.
In this blog, we’ll explore how nutrition and lifestyle habits directly influence your brain chemistry, mood stability and emotional resilience, and how small, supportive choices can help you feel more grounded and energised.
Food and Mood - Feeding Your Brain for Happiness
What we eat (and don’t eat) has a profound impact on mental wellbeing.
Research confirms that the human brain is a nutrient-dependent organ, with a composition consisting primarily of water, fat, protein, and carbohydrates. In fact, your brain is the fattiest organ in the body, with a dry weight composed of roughly 60% lipids (so we must eat fats!)
Your brain relies on a steady supply of nutrients to maintain structure, protect nerve cells, and produce the neurotransmitters (brain chemicals) that regulate mood and emotional balance.
These important brain chemicals include:
Serotonin – associated with happiness and emotional stability
Dopamine – for motivation and focus
GABA – the calming and anti-anxiety chemical
Melatonin – for sleep regulation and ability to relax
To keep these brain chemicals firing at the right times and in the right amounts, we need consistent nourishment.
Happiness isn’t just emotional, it’s biochemical!
The Blood Sugar Rollercoaster & Emotional Stability
One of the most overlooked drivers of anxiety, low mood and irritability is unstable blood sugar.
Diets high in refined carbohydrates and sugar, and low in protein, fats and fibre, create rapid spikes and crashes in blood glucose.
And when blood sugar drops too quickly:
The body releases cortisol (your stress hormone)
You may feel shaky, irritable, anxious or foggy
Cravings increase
Your energy dips
Imagine if this is happening in the background constantly?…Repeated blood sugar crashes can increase stress signalling in the brain, increasing anxiety and making emotional regulation harder.
So what’s the solution? A balanced plate.
Every meal (and snack if needed) should ideally include:
Quality protein
Healthy fats
Slow-release carbohydrates
Fibre from colourful vegetables, herbs, berries
This combination provides a steady “drip feed” of glucose to the brain, supporting calm energy and mood stability throughout the day.
Building a Brain-Loving Plate
Healthy Fats
Fats are critical for brain structure and function. Omega-3 fats (EPA & DHA) in particular help keep brain cell membranes fluid and flexible, allowing nutrients in and waste out efficiently.
Include regularly:
Avocado
Extra virgin olive oil
Olives
Oily fish (salmon, sardines, mackerel)
Nuts and seeds
Eggs (especially the yolk)
Protein
Proteins break down into amino acids, the raw materials for serotonin, dopamine and GABA.
A low-protein diet can negatively impact mood, focus and resilience.
Include regularly:
Fish, eggs, chicken, turkey
Grass-fed beef or lamb
Tofu or tempeh
Lentils and beans
Quinoa
Nuts and seeds
High-quality unflavoured protein powder in smoothies
Slow-Release Carbohydrates
“Carbohydrates” refers to a whole array of different foods and not all carbohydrates are equal. Refined carbs spike blood sugar rapidly, whilst complex carbohydrates break down more slowly and support steady energy. Complex carbohydrates also come with fibre and additional nutrients that support our physical and mental wellbeing.
Choose more often:
Whole oats
Berries
Sweet potato
Swede
Beetroot
Butternut squash
Buckwheat
Rye or sourdough bread
Brown or wild rice
Beans and lentils
Hydration & Micronutrients - The Overlooked Mood Boosters
Your brain is highly sensitive to dehydration.
Even mild dehydration can contribute to:
Headaches
Brain fog
Low concentration
Fatigue
Irritability
Staying hydrated supports mental clarity and emotional steadiness. Alongside water and herbal teas, nutrient-dense cold-pressed juices can be an easy way to:
Increase antioxidant intake
Support blood sugar balance when paired with protein
Boost micronutrient intake during busy periods
Support immune resilience and recovery
When juices are built with functional medicine principles in mind (such as the Junius range) focusing on vegetables, phytonutrients and minimal sugar spikes, they can complement a balanced plate beautifully.
Lifestyle Habits That Support Sustainable Happiness
Nutrition lays the foundation, but lifestyle habits are equally powerful.
1. Morning Light Exposure
Getting outside in natural daylight within the first hour of waking helps regulate your circadian rhythm and cortisol pattern. This supports:
Better sleep
Improved mood
More stable energy
Even 10–20 minutes of morning light can make a difference.
If natural light is limited, a 10,000 LUX light box used for 20–30 minutes in the morning can help support mood during darker months.
2. Move Your Body Daily
Movement increases serotonin and dopamine, which directly influence mood and motivation.
Gentle options:
Walking
Yoga
Qi Gong
Tai Chi
Stronger stimulus:
Resistance training
Cardiovascular exercise
Outdoor movement offers the added benefits of daylight and nature exposure.
3. Keep Alcohol Moderate
While often associated with celebration and fun, alcohol passes through the blood-brain barrier and directly alters neurotransmitter balance. For some people it increases anxiety, disrupts sleep and lowers mood the following day.
Consider alternating alcoholic drinks with alcohol-free alternatives such as sparkling water with fresh lime, kombucha, or botanical blends served in a beautiful glass can still feel celebratory without the neurological cost.
4. Check Vitamin D Levels
There is strong evidence linking vitamin D status with mood regulation. If levels are low, supplementation (under guidance) may support emotional wellbeing. Ideally get your levels checked twice a year.
5. Talk It Out (or Write It Down)
Talking to someone you trust or simply journalling your thoughts can:
Reduce rumination
Improve clarity
Decrease emotional load
“A problem shared is a problem halved” still holds true.
We cannot force happiness but we can lay the foundations to build and sustain it (for the most part).
International Day of Happiness reminds us that wellbeing isn’t about constant cheerfulness or toxic positivity, telling yourself “it’s fine!” when it really isn't. It's about creating a strong internal foundation.
Balanced blood sugar.
Nourished brain cells.
Stable sleep.
Daily natural light.
Hydration.
Movement.
Connection.
When we support the biology of the brain and nervous system consistently, happiness becomes less of a fleeting feeling and more of a steady baseline.
We hope this blog has been helpful for you, even in some small, yet effective way.
Wishing you a wonderful month, until next time!
The Junius Team
