How to Start:

• If you live in a walkable city, go for daily walks for at least 30 minutes, or aim to increase your step count by 2,000.
• If walking outside isn’t feasible due to weather or a busy schedule, walk around your living room while multitasking—read, listen to a podcast, or write.
• When meeting friends, suggest a walk before or after meals, or make the walk the main event.

#2. Merging Exercise with Social Interaction

In Spain, exercise is a communal activity. Everyone I know participates in some form of team sport or group exercise. My husband has a cycling group with the motto “Com més serem, més riurem” (the more, the merrier). My aunt plays padel and has won local tournaments, while a friend jogs every Saturday.

As for me, I’ve formed friendships at the gym and during Zumba classes, enjoying breathtaking hikes in the Spanish Pyrenees and participating in beach yoga classes. Understanding that exercise equates to social time motivates me to stay active, and it's widely recognized that physical activity and socializing are key components of happiness.

How to Start:

• Make exercise a social affair: join a dance class (consider trying Flamenco), organize hikes with friends, or find a gym buddy to enhance your activity levels and social interactions.
• Use Meetup or similar apps to connect with others who share your sports interests.

#3. Redefining “Treat Foods”

Previously, I indulged in burgers, pizza, and donuts as my go-to comfort foods. However, now that I live in the Mediterranean, my palate has shifted. I crave wholesome dishes like rich olive oil, fresh berries, roasted chestnuts, colorful salads, and perfectly grilled fish topped with herbs.

Spaniards enjoy their croquetas, paellas, and churros, yet they naturally follow the 80/20 eating principle.

Spaniards often say, “En la variedad está el gusto,” meaning variety is the spice of life, a philosophy I’ve embraced. While I still enjoy pizza and cinnamon rolls, I also relish a decadent brie with chestnuts or a vibrant chickpea salad with tuna and goat cheese. Dining out, I seek restaurants that offer nutritious options, enriching my diet with fiber, healthy fats, and whole grains, linked to better mental health.

Two important notes: 1. While it’s easier to follow a Mediterranean diet in Spain due to affordable fresh produce and restaurants, you can adopt this lifestyle anywhere. 2. Changing dietary preferences is a gradual process that can take years.

A sustainable diet yields long-term results, and learning to love healthy treats is vital.

How to Start:

• Experiment with a new Mediterranean recipe each week and keep the ones you enjoy.
• Next time you treat yourself, consider visiting a Mediterranean restaurant to expand your appreciation for this cuisine.
• If new recipes aren’t your thing, simply add more vegetables, fruits, legumes, whole grains, nuts, seeds, and olive oil into your meals.

#4. Starting Meals with a Salad

When I visit my in-laws for lunch, they always serve a salad or a vegetable-rich starter. I initially found this odd, as salads were merely a side dish for me. However, I’ve come to appreciate the benefits of this practice for two reasons:

1. It helps regulate hunger: Starting with a salad prolongs the eating experience, leading to increased fullness.
2. It curbs cravings: Eating fiber before starchy or sugary foods can mitigate blood sugar spikes and reduce cravings for carb-heavy meals.

Incorporating greens before meals can help maintain fullness and decrease sugar cravings, supporting efforts to lower body fat and stabilize mood.

How to Start:

• Add a small salad or veggie-rich starter to one of your meals, ideally the most carbohydrate-heavy one. Simple options can include steamed broccoli with parmesan or mixed greens with tomatoes and vinaigrette.
• For a taste of Spanish veggie starters, try preparing escalivada (roasted veggies), empedrat (bean and cod salad), or gazpacho (cold tomato soup).

#5. Cultivating a Taste for Dark Chocolate

Chocolate is a universal favorite, but are we opting for the healthiest varieties? Many prefer white or milk chocolate, but switching to dark chocolate (70% cocoa or higher) can enhance health and mood.

Though I initially disliked dark chocolate for its bitterness, my repeated exposure—thanks to my Spanish friends and family—has changed my perspective. Now, I appreciate its richness and often enjoy a few squares after lunch.

This is what I call a “smart” dessert: something satisfying yet not overly indulgent.

How to Start:

• Train your palate: for one month, have a square of dark chocolate after lunch (avoid late-night consumption due to its caffeine content). Experiment with different flavors until you find several that you love.

#6. Embracing My Natural Beauty

Before moving to Spain, I wore makeup daily. However, upon starting my job in Barcelona, I noticed few colleagues wore any makeup. Gradually, I began to embrace my natural appearance, which has led to clearer skin and freed up time for other activities. Most importantly, it has made me happier.

Now, I wear makeup only for special occasions, opting instead to care for my skin while enjoying life.

How to Start:

• Consider going makeup-free one day a week if you feel pressured to wear it daily.
• This applies to clothing as well; I used to wear heels everywhere, but now I prefer sneakers for comfort and mobility.

Two important notes: 1. Wearing makeup doesn’t equate to unhappiness; embracing natural beauty can lead to greater happiness, depending on your personal motivations. 2. Spain is diverse; attitudes toward makeup vary by region, with Madrid generally being more makeup-centric than Barcelona.

#7. Expanding My Social Interactions

Recently, I encountered six different people in my neighborhood during a walk. Each interaction, lasting just a few minutes, fosters a sense of community and connection, which research shows is crucial for happiness.

Increased “relational diversity”—interacting with various types of people—leads to greater overall happiness.

How to Start:

• If you live in a walkable area, take a stroll and engage with familiar faces.
• Boost your relational diversity by chatting with different people throughout the day, whether it’s the cashier at the store or a coworker.
• For a Spanish twist, invite friends for vermouth and tapas, a quick meetup over drinks and appetizers.

#8. Accepting Seasonal Work Rhythms

I once believed that maximizing productivity was ideal, but living in Spain has shifted my perspective. The pace of life is more relaxed, with midmorning breaks, leisurely lunches (often with a siesta), and extended vacations in summer.

Spaniards prioritize time off; most stores close on Sundays, and many take weeks off in July and August. They understand the importance of work-life balance, which has resulted in my own reduced stress and increased happiness.

How to Start:

• Disconnect from work during holidays and weekends.
• Don’t stress over lighter workloads; embrace the downtime.
• Streamline your to-do list by delegating tasks or simply removing them.
• Use your vacation days for rest, even if it’s just a staycation.

#9. Connecting with Nature

Spain boasts wonderful weather, with Catalonia enjoying around 300 sunny days annually. This makes outdoor activities a natural part of life. Many Spaniards spend their weekends in parks, pools, or engaging in hobbies like hiking.

I’ve made it a goal to connect with nature weekly, recognizing its mental health benefits.

How to Start:

• Spend time outdoors at least once a week, engaging your senses fully.
• Sunbathe for 15 minutes a day, even if it’s just rolling up your sleeves.
• Bring nature indoors by adding plants to your home or office.

#Tying It All Together

Ultimately, my life in Spain has fostered healthier habits, leading to a leaner, happier, and healthier me. Now, I:

• Walk as much as possible, even indoors.
• Organize active plans with friends and family.
• View nutritious foods as delightful treats.
• Start meals with salads or veggie-rich starters.
• Enjoy dark chocolate as a “smart” dessert.
• Limit makeup to special occasions.
• Seek out social interactions daily.
• Embrace seasonal work rhythms.
• Spend time in nature weekly.

While living in Spain isn’t perfect, it’s clear that this Mediterranean country deserves its reputation as one of the healthiest places in the world. You don’t need to reside here to benefit from these habits—try any of these nine practices to enhance your well-being.

At worst, you may discover what doesn’t work for you; at best, you’ll become healthier, leaner, and happier.