On the International Day of Happiness, expert shares science-backed ways to boost your mood
Happiness plays a quiet but important role in mental health.
When you feel at ease and content, it reflects in how you handle stress, connect with people, and go about your day. It’s not just a feeling; it shapes how stable and balanced life feels over time.
On the International Day of Happiness, Mr. Ritesh Bawri, Founder and Chief Science Officer at Nira Balance, examines how everyday habits influence both mental and physical health and shares a few practical ways to improve mood and energy levels.
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1. The food-mood connection
Mr. Bawri says “your brain needs regular care, and eating well at the right times helps keep brain health markers on track.”
He explains that irregular meals and poor nutrition can leave you low on energy, drained, irritable, and foggy.
Limiting your food choices may mean you are not meeting your body’s nutritional needs. Diets high in refined carbohydrates can also cause quick spikes and drops in energy.
“Consistent meals, whole foods, calibrated protein intake, and adequate hydration can help keep both mind and body in balance,” he adds.
2. Nutrition influences brain chemistry
What you eat directly affects how your brain works. According to Bawri, “certain nutrients play a part in how we feel throughout the day.”
“Tryptophan, for instance, is linked to serotonin, while omega-3 fatty acids and magnesium are often associated with steadier mood and focus,” says the expert.
Balanced meals usually lead to clearer thinking and steadier energy. “When meals are not balanced, tiredness or irritability often follows. Movement and sleep also help the body regain its rhythm,” he shares.
3. The gut-brain axis
Bawri says that the gut and brain are more connected than most people realise.
The gut microbiome influences how brain chemicals are produced and how the body responds to stress and inflammation.
“A large portion of serotonin is produced in the gut, which explains why digestive health often affects mood. Supporting gut health with fibre-rich foods, fermented options like curd, and enough hydration can help maintain this balance,” states Bawri.
4. Blood sugar stability
Blood sugar levels can affect how you feel throughout the day. “Even those without diabetes may experience energy crashes and mood shifts if their diet is high in refined carbohydrates and added sugars,” mentions the expert.
So, what should you do? Well, “managing stress, eating protein and fibre-rich foods, and cutting down on sugary drinks can help keep blood sugar levels steady, which in turn supports more consistent energy and mood,” shares Bawri.
5. Impact of ultra-processed foods
There is growing concern around the role of ultra-processed foods in both physical and mental health, says Bawri.
“The Global Mind Project by Sapien Labs has linked higher consumption, especially among younger adults, to poorer mental well-being. At the same time, the Economic Survey 2025-26 notes that India is experiencing rapid growth in this category,” quotes the expert.
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Diets high in these foods, often loaded with refined sugars and additives, can affect energy, mood, and overall health over time. “Cutting back and focusing on simpler, whole foods can make a noticeable difference,” he concludes.
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