Happiness is the word on everyone’s lips in 2025. It’s becoming a goal we are all striving for. To help you make 2025 your healthiest and happiest year yet, let’s uncover what scientists have found makes you happy. This guide to happiness in 2025 will discuss three practical, science-based lifestyle changes to improve mental wellness. By making a few intentional changes, you can transform how you feel physically, emotionally, and mentally. And along the way, you might even inspire others to follow suit.
- Nourish Your Gut Microbiota with More Fiber
Always in communication with each other, the gut and brain are similar to best friends, endlessly on the phone talking to each other. This connected relationship is called the gut-brain-axis, and it has incredibly powerful impacts on your happiness and health. In 2025, why not tap into your gut’s ability to improve your happiness? Let’s discover how.
The Gut-Brain-Axis and Happiness
The trillions of microorganisms in your gut influence the production of chemicals that can influence your brain, happiness and health. The chemicals produced by gut microbes include short-chain fatty acids and neurotransmitters which influence your wakefulness, mood, sleep, and motivation.
Happiness and Your Gut: Neurochemicals Produced in the Digestive Tract
Serotonin:
- Manages mood, motivation and willpower
- Role in gut motility
- Studies show short-chain fatty acids increase serotonin production
- 90% is made in the gut (by enteroendocrine cells)
Dopamine:
- Manages mood, movement, pleasure and reward
- Motivation to exercise increases with dopamine production stimulated by gut microbiome
- 50% is made in the gut
GABA:
- Responsible for decreasing anxiety and increasing relaxation
- Receptors exist throughout the body
- Certain bacteria can produce GABA from glutamate in the human intestinal tract
- Research shows the gut will produce more GABA and dopamine in response to stress
Melatonin:
- 400 times more melatonin in the gut than in the brain
- Responsible for sleep
Does Eating Fiber Make You Happier?
Mounting evidence shows dietary adjustments, such as eating more fiber, can directly influence the gut microbiome by promoting the growth of microbes that thrive on specific nutrients found in your food. Studies have found healthy individuals who host an abundance of fiber-degrading microbes experience:
- Enhanced serotonin and dopamine production
- Produce less stress-induced cortisol
- Fewer pro-inflammatory cytokines (less inflammation)
- Improve perceptions of stress, anxiety and mood
- Higher scores of cognitive speed and flexibility
To create short-chain fatty acids (SCFAs), the microbes in your gut need plant fibers. These otherwise indigestible fibers are used by probiotics to create SCFAs which have been shown to increase melatonin levels, reduce inflammation and support brain health.
Fiber-rich plants include:
- Fruits
- Vegetables
- Whole grains
- Nuts and seeds
- Exercise Outdoors for Physical and Mental Well-being
There’s something magical about moving your body outside. Stepping away from screens, and bathing in nature can have a calming and rejuvenating effect on your body. In a review of 24 clinical trials, scientists concluded that exercise in a natural environment has beneficial impacts on anxiety, fatigue, and vigour. It also has a small beneficial effect on depression. Whether it’s a morning walk outside, an afternoon hike, or some yoga in your garden at lunch, getting outside to be active can help you make 2025 your happiest and healthiest year yet.
- Cultivate Gratitude for a Happier Mindset
Gratitude might just be the easiest and most powerful tool for happiness. It shifts your focus from what’s missing to what’s already here. Humans evolved in an environment where we needed a natural instinct to keep foraging and seeking things we need. But, we have so much in our current world. Practicing gratitude might be a helpful way to make 2025 happier and healthier, according to research.
Benefits of Gratitude:
- Often, it helps you feel happier and more satisfied with life.
- Saying “thank you” deepens connections with loved ones and fosters kindness.
- Builds resilience which helps you bounce back from challenges with a more positive outlook.
Try this: Before bed, jot down three things you’re thankful for. They can be as simple as a delicious meal, a kind word, or a beautiful sunset. Over time, this habit can rewire your brain to focus on the good, even on tough days.
For more tips, check out our Family Guide to Practicing Gratitude.
Learn How to Help Others with Holistic Nutrition
If these steps have you feeling inspired, go further. Learn the science behind holistic health and use that knowledge to help others. That’s exactly what the Canadian School of Natural Nutrition (CSNN) offers with its Natural Nutrition Program. The program is flexible, offered in the Live Online, In-Class, Hybrid, and Self-Study Online formats, allowing you to find a schedule and delivery method that fits your lifestyle. Upon completion, you will earn a professional designation and title (R.H.N./C.H.N.C./C.H.N.) As a CSNN graduate, you will have the tools and practical skills, such as motivational interviewing, to make a real difference.
This program is perfect for anyone who wants to:
-
- Start a New Career: As a holistic nutrition practitioner, you could help a variety of clients achieve their health goals with personalized nutrition and wellness plans.
- Lead wellness initiatives: Create programs that promote healthier lifestyles in workplaces or communities.
- Share knowledge: Host workshops, write articles, or create content that inspires others to embrace holistic health.
- Change lives: Become a trusted resource for people seeking natural ways to improve their well-being.
See why CSNN could be the right choice for you this year!
Take These Steps in 2025 for a Happier, Healthier You
By nourishing your gut, embracing the outdoors, and practicing gratitude, you’re already on the path to a healthier life. If you’re ready to take that passion for health further, the Canadian School of Natural Nutrition is here to support you.
Visit www.csnn.ca to learn more about the Natural Nutrition Program.
Scientific References:
Beneficial effects of butyrate on brain functions: A view of epigenetic. Crit Rev Food Sci Nutr. 2024;64(12):3961-3970.
The Role of Short-Chain Fatty Acids From Gut Microbiota in Gut-Brain Communication. Front Endocrinol (Lausanne). 2020 Jan 31;11:25.
Melatonin as a Mediator of the Gut Microbiota-Host Interaction: Implications for Health and Disease. Antioxidants (Basel). 2023 Dec 23;13(1):34.
Exercise-induced stress behavior, gut-microbiota-brain axis and diet: a systematic review for athletes. J Int Soc Sports Nutr. 2016 Nov 24;13:43.
Gut microbiota modulates neurotransmitter and gut-brain signaling. Microbiol Res. 2024 Oct;287:127858.
The Microbiota-Gut-Brain Axis in Metabolic Syndrome and Sleep Disorders: A Systematic Review. Nutrients. 2024 Jan 29;16(3):390.
Gut microbiota-derived short-chain fatty acids and depression: deep insight into biological mechanisms and potential applications. Gen Psychiatr. 2024 Feb 19;37(1).
Direct and indirect mechanisms by which the gut microbiota influence host serotonin systems. Neurogastroenterol Motil. 2022 Oct;34(10):e14346.
A microbiome-dependent gut-brain pathway regulates motivation for exercise. Nature. 2022 Dec;612(7941):739-747.
High-Fiber, Whole-Food Dietary Intervention Alters the Human Gut Microbiome but Not Fecal Short-Chain Fatty Acids. mSystems. 2021 Mar 16;6(2):e00115-21.
Psychological benefits of outdoor physical activity in natural versus urban environments: A systematic review and meta-analysis of experimental studies. Appl Psychol Health Well Being. 2022 Aug;14(3):1037-1061.
Effects of gratitude intervention on mental health and well-being among workers: A systematic review. J Occup Health. 2021 Jan;63(1):e12290.