Mohammad T Islam (BSc, MBA, MEd)

In an increasingly interconnected world, the pursuit of human well-being has emerged as both an art and a science. Across continents and cultures, governments, scholars, and individuals are exploring ways to improve the human condition through policies, education, and personal development strategies. Central to this effort is the study of happiness—a concept that, while once considered abstract or subjective, is now increasingly measurable, actionable, and transformative. This article delves into what makes people thrive, drawing upon global perspectives, academic research, and practical tools that enable individuals to live lives full of love, freedom, and prosperity. Happiness can be Observed, Measured, and Improved Happiness, or subjective well-being, is the emotional and cognitive appraisal of one’s life as satisfying and meaningful (Diener et al., 1999). It is now widely accepted that happiness can be observed, measured, and improved. Researchers use both self-reported surveys and biological measures to understand how different experiences and environments affect human flourishing (Lyubomirsky, 2007). For example, the World Happiness Report, developed by the United Nations, ranks countries based on variables such as GDP per capita, social support, life expectancy, freedom, generosity, and corruption levels (Helliwell et al., 2024). The empirical nature of happiness research signifies that individuals are not helpless recipients of fate. Instead, they have the agency to shape their emotional and psychological landscapes. The key insight here is that happiness does not merely occur—it can be cultivated. The Role of Emotions and Positive Psychology Positive psychology, a field pioneered by Martin Seligman and Mihaly Csikszentmihalyi, investigates the strengths and virtues that enable individuals and communities to thrive. Rather than focusing solely on pathology or dysfunction, positive psychology shifts attention to what makes life worth living (Seligman & Csikszentmihalyi, 2000). One of the most important insights from positive psychology is the role of positive emotions. Barbara Fredrickson’s broaden-and-build theory posits that positive emotions expand our cognitive and behavioural repertoires, enabling us to build lasting resources such as resilience, social networks, and coping skills (Fredrickson, 2001). Emotions such as joy, gratitude, hope, and serenity act as upward spirals, increasing our capacity to deal with challenges and connect with others. Practical strategies rooted in this research include gratitude journaling, acts of kindness, and mindfulness practices—all of which have been shown to increase life satisfaction over time (Lyubomirsky et al., 2005). Love and Relationships: The Heart of Happiness Human beings are profoundly social creatures, and our relationships are the single most consistent predictor of happiness and well-being (Waldinger & Schulz, 2023). The Harvard Study of Adult Development, one of the longest-running studies on human happiness, concluded that close relationships, more than money or fame, are what keep people happy throughout their lives. These bonds protect against life’s discontents and are better predictors of long and happy lives than social class, IQ, or even genes (Vaillant, 2012). The quality of one’s relationships matters more than the quantity. Emotional intimacy, trust, and mutual support create secure attachments that act as psychological buffers against stress and adversity. Across cultures, from collectivist societies in East Asia to more individualist contexts in the West, the role of kinship, community, and partnership remains central to well-being (Triandis, 1995). Building and nurturing loving relationships involves empathy, active listening, vulnerability, and forgiveness. These skills can be learned and practised, leading to deeper connections and increased happiness. Designing a Life for Long-Term Happiness As people progress through different stages of life, their needs, values, and aspirations evolve. Designing a happy life requires not just a passive acceptance of circumstances but active life design—deliberate decisions around career, family, health, and purpose. Psychologist Sonja Lyubomirsky (2007) suggests that while about 50% of our happiness is genetically determined, and 10% is influenced by circumstances, a significant 40% is within our control through intentional activities. These include goal-setting, cultivating optimism, fostering flow states, and engaging in meaningful work. Transitions, such as changing careers, moving cities, or entering retirement, are opportunities to reimagine and reorient one’s life for greater fulfilment. For example, many cultures emphasise lifelong learning as a pillar of thriving. In Finland, education policy encourages not just academic success but holistic well-being, promoting emotional intelligence, physical activity, and social inclusion from early childhood (Sahlberg, 2015). Similarly, Japan’s concept of ikigai, or “reason for being,” combines passion, vocation, profession, and mission to guide people towards a purposeful life, especially in older adulthood (Garcia & Miralles, 2017). Sharing Happiness: A Collective Endeavour Happiness, contrary to popular belief, is not a solitary pursuit. It is deeply social and contagious. Studies show that happiness spreads through social networks, influencing people up to three degrees of separation (Fowler & Christakis, 2008). When we share joy, gratitude, or hope with others, we reinforce our own positive emotions while contributing to communal well-being. Furthermore, contributing to others’ happiness through volunteering, mentoring, or simple kindness significantly boosts our own happiness (Post, 2005). This aligns with spiritual teachings across many cultures that suggest giving is not just morally right but intrinsically rewarding. Governments are beginning to acknowledge the societal importance of happiness. Bhutan has famously implemented Gross National Happiness (GNH) as a central policy goal, integrating environmental conservation, cultural preservation, good governance, and equitable economic development (Ura et al., 2012). Similarly, the UK has invested in national well-being indicators to inform public policy and guide interventions (Office for National Statistics, 2020). Tools and Strategies for a Thriving Life Thriving as a human being is not a matter of luck or privilege alone. It involves understanding and applying scientific insights, nurturing emotional and social health, and making intentional choices that align with one’s values and purpose. By learning what happiness is, understanding how emotions work, investing in relationships, and designing a meaningful life, individuals can not only improve their own well-being but also become agents of happiness in their communities. Happiness is not a finite resource. As we give it away—through love, kindness, service, and shared experiences—it grows. And as we learn from the best practices of diverse cultures and systems around the world, we become better equipped to build lives—and … Read more

The pursuit of a meaningful and fulfilling life is a universal human aspiration, yet few philosophies encapsulate this goal as elegantly as the Japanese concept of ikigai. Rooted in centuries of tradition and culturally embedded in Japanese society, ikigai offers a compelling framework for longevity, happiness, and purpose. This article explores the origins, principles, and benefits of ikigai, drawing upon academic literature, psychological research, and cultural analyses. 1.0 Defining Ikigai The term ikigai (生き甲斐) can be translated as “reason for being” or “a reason to wake up in the morning” (Garcia and Miralles, 2017). It is composed of two Japanese words: iki (to live) and gai (worth). Unlike Western concepts that may separate happiness from life’s purpose, ikigai blends daily satisfaction with a long-term sense of meaning. According to Mathews (1996), ikigai does not necessitate grand achievements or material success, but often lies in the everyday — relationships, routines, and personal passions. 2.0 Historical and Cultural Context The concept of ikigai has been embedded in Japanese culture since the Heian period (794–1185), where it was associated with both aesthetic beauty and moral worth (Kumano, 2018). It gained broader popularity during the post-war era as Japan experienced significant economic growth and societal change. Despite modernisation, the importance of ikigai remains resilient in contemporary Japanese society. It is particularly relevant in regions like Okinawa, home to one of the world’s highest concentrations of centenarians (Buettner, 2008). Okinawans attribute their long lives to several factors: a healthy diet, strong community bonds, daily activity, and above all, having a sense of ikigai (Buettner, 2017). Elders in Okinawa rarely retire in the conventional sense. Instead, they continue to engage in purposeful activities — whether gardening, teaching, or helping grandchildren — well into their 90s. 3.0 The Ikigai Framework The modern interpretation of ikigai, popularised in Western literature, is often depicted as a Venn diagram comprising four intersecting circles: what you love, what you are good at, what the world needs, and what you can be paid for (Garcia and Miralles, 2017). The centre — where all four domains overlap — is your ikigai. While this framework has gained popularity for its clarity and adaptability, some scholars argue it oversimplifies the traditional Japanese understanding (Ikeda, 2021). Nevertheless, the diagram serves as a practical tool for self-reflection. It encourages individuals to align personal passions with professional pursuits, while considering broader social contributions. This alignment is closely linked to the psychological concept of eudaimonia — a deep, meaningful happiness, as opposed to fleeting pleasure (hedonia) (Ryan and Deci, 2001). 4.0 Ikigai and Psychological Wellbeing Psychological research supports the association between ikigai and mental health. A large-scale Japanese study by Sone et al. (2008) involving over 43,000 participants found that individuals with a clearly defined ikigai had significantly lower risks of cardiovascular disease and mortality. Furthermore, having ikigai was correlated with lower levels of psychological distress, even after controlling for socioeconomic and demographic variables. Similarly, research by Imai et al. (2012) identified ikigai as a predictor of both subjective wellbeing and resilience among older adults. These findings resonate with Self-Determination Theory (Deci and Ryan, 2000), which posits that autonomy, competence, and relatedness are key psychological needs. Ikigai, by encompassing these dimensions, acts as a psychological anchor. Moreover, a study by Mori et al. (2017) found that even among patients with terminal illness, those who reported a continued sense of ikigai demonstrated better emotional adjustment and reduced existential distress. This highlights its therapeutic potential across the lifespan. 5.0 Ikigai in the Workplace In the professional sphere, the application of ikigai principles can improve job satisfaction and employee engagement. According to a study by Yagi and Sano (2020), Japanese workers who identified their work as part of their ikigai were more likely to report job fulfilment and organisational commitment. In contrast, those who lacked purpose in their roles reported higher burnout and absenteeism. Western businesses are beginning to incorporate ikigai into corporate well-being programmes, leadership development, and coaching models (Robinson, 2021). These adaptations, while beneficial, must be approached carefully to avoid commodifying a deeply cultural construct. 6.0 Critiques and Considerations While ikigai offers a compelling lens for understanding life satisfaction, it is not without critiques. Some scholars caution against its misappropriation in Western self-help culture, where it is often decontextualised from its cultural roots (Ikeda, 2021). There is also a risk of individualising responsibility for happiness, ignoring systemic and societal factors that constrain people’s ability to pursue purpose. Furthermore, the pressure to “find one’s ikigai” can become burdensome. As Kumano (2018) notes, not everyone has a clearly defined passion or calling, and for many, ikigai may evolve over time. Thus, flexibility and compassion are key to applying this philosophy meaningfully. Ikigai is more than a lifestyle trend or productivity tool; it is a holistic approach to living with intention, deeply rooted in Japanese culture and validated by psychological research. By integrating passion, skill, contribution, and sustainability, it provides a framework for achieving not just longevity, but quality of life. However, its implementation must be culturally sensitive and personally adaptable, acknowledging the diversity of human experiences. Whether found in a career, family, hobby, or community, ikigai encourages a life of purpose — not just for personal fulfilment, but for the benefit of others and the world at large. References Buettner, D. (2008) The Blue Zones: Lessons for Living Longer from the People Who’ve Lived the Longest. Washington, D.C.: National Geographic. Buettner, D. (2017) The Blue Zones of Happiness: Lessons From the World’s Happiest People. Washington, D.C.: National Geographic. Deci, E.L. and Ryan, R.M. (2000) ‘The “What” and “Why” of Goal Pursuits: Human Needs and the Self-Determination of Behavior’, Psychological Inquiry, 11(4), pp. 227–268. Garcia, H. and Miralles, F. (2017) Ikigai: The Japanese Secret to a Long and Happy Life. London: Hutchinson. Ikeda, Y. (2021) ‘The Cultural Misuse of Ikigai in Western Psychology’, Journal of Japanese Studies, 47(1), pp. 89–112. Imai, T. et al. (2012) ‘The Association of Ikigai with Health and Wellbeing among Japanese Elders’, Aging and Mental Health, 16(5), pp. … Read more

✧ Blood pressure is measured so routinely that it can seem unremarkable, yet it remains one of the most important indicators of overall health. In a GP surgery, hospital ward or home setting, those familiar numbers can reveal how hard the heart is working and whether the blood vessels are under strain. Often, serious problems develop quietly, without pain or obvious warning signs. That is why blood pressure has attracted such sustained attention in medicine and public health. In simple terms, blood pressure is the force exerted by circulating blood against the walls of the arteries. It is recorded as systolic pressure over diastolic pressure, measured in millimetres of mercury (mmHg). The systolic figure reflects pressure when the heart contracts, while the diastolic figure shows pressure when the heart relaxes between beats (Porth, 2011). When these readings remain too high for too long, the risk of stroke, heart disease, kidney damage and vision problems rises significantly (Carretero and Oparil, 2000). Understanding blood pressure, therefore, is essential for prevention as well as treatment. 1.0 What Blood Pressure Means and How It Is Measured Blood pressure is usually measured with a sphygmomanometer, either manually with a stethoscope or by using an automated monitor. In manual measurement, the cuff is placed around the upper arm and inflated to restrict blood flow temporarily. As the cuff deflates, the first Korotkoff sound marks the systolic reading, while the disappearance of the sound indicates the diastolic reading (Bickley and Szilagyi, 2017). Digital devices use oscillometric techniques to detect changes in arterial wall pressure and produce readings automatically (Pickering et al., 2005). For accuracy, the person being tested should be seated comfortably, with the arm supported at heart level, feet flat on the floor and no recent intake of caffeine or strenuous exercise. Anxiety, movement and poor positioning may distort results, which is why repeated readings are often recommended (NICE, 2019). For example, an isolated reading taken immediately after climbing stairs may not reflect usual cardiovascular status. 2.0 Blood Pressure Ranges: Normal, High and Low The American Heart Association (AHA) and NICE categorize BP as follows (Whelton et al., 2018; NICE, 2019): Normal: Systolic <120 mmHg and Diastolic <80 mmHg Elevated: Systolic 120–129 mmHg and Diastolic <80 mmHg Hypertension Stage 1: Systolic 130–139 mmHg or Diastolic 80–89 mmHg Hypertension Stage 2: Systolic ≥140 mmHg or Diastolic ≥90 mmHg Hypertensive Crisis: Systolic >180 mmHg and/or Diastolic >120 mmHg Hypotension: Systolic <90 mmHg or Diastolic <60 mmHg High blood pressure (hypertension) increases the risk of heart disease, stroke, kidney damage, and vision loss. It is often asymptomatic, earning the name “silent killer” (Carretero & Oparil, 2000). In contrast, low blood pressure (hypotension), while less common, can cause dizziness, fatigue, and fainting. In some individuals, particularly young adults or athletes, it may be normal if asymptomatic (Mayo Clinic, 2023). 3.0 Causes of High Blood Pressure The causes of raised blood pressure are varied and often overlapping. In many cases, there is no single obvious cause. This is known as primary hypertension, and it tends to develop gradually over time. Factors that contribute include ageing, family history, excess body weight, physical inactivity, a high-salt diet, smoking and excessive alcohol intake (Carretero and Oparil, 2000; He and MacGregor, 2009). Secondary hypertension, by contrast, results from an identifiable underlying condition. Examples include kidney disease, certain endocrine disorders and some medications. Stress may also play an indirect role by influencing sleep, alcohol use, eating habits and sympathetic nervous system activity (Chobanian et al., 2003). In everyday life, this means that an office worker with poor sleep, a high intake of processed foods and limited exercise may gradually develop high blood pressure without noticing any immediate change in wellbeing. 4.0 Symptoms of Blood Pressure Problems One of the greatest difficulties with blood pressure disorders is that symptoms are often absent. Hypertension is frequently described as a silent condition because serious damage can occur before it is detected (Carretero and Oparil, 2000). Many people with high blood pressure feel entirely well and discover the problem only during a routine check. When symptoms do occur, they may include headaches, shortness of breath, dizziness or blurred vision, though these signs are not specific and may arise from other causes. In cases of very low blood pressure, symptoms are more commonly noticeable and may include light-headedness, fatigue, fainting and weakness (Mayo Clinic, 2023). A useful example is a person who feels dizzy upon standing quickly; this may reflect a temporary drop in blood pressure rather than sustained hypertension. For this reason, symptoms alone are never enough to confirm diagnosis. 5.0 Preventing Blood Pressure Problems Prevention is central to long-term cardiovascular health. Evidence shows that lifestyle measures can significantly reduce the likelihood of developing abnormal blood pressure and may also improve readings in those already diagnosed. Weight management is particularly important. Even a modest reduction in body weight can help lower blood pressure and improve overall metabolic health (Appel et al., 2003). Diet also has a major influence. The DASH diet emphasises fruit, vegetables, whole grains, low-fat dairy products and reduced saturated fat. Research has shown that this approach can lower blood pressure meaningfully, especially when combined with reduced sodium intake (Sacks et al., 2001). Salt reduction is especially important because excess sodium encourages fluid retention and raises arterial pressure (He and MacGregor, 2009). Regular exercise offers additional protection. Aerobic activity such as walking, cycling or swimming for at least 150 minutes each week can reduce systolic pressure and improve cardiovascular fitness (Pescatello et al., 2015). Smoking cessation, moderation in alcohol use and effective stress management further support prevention (Benowitz, 2010; American Heart Association, 2024). Together, these habits form the foundation of cardiovascular risk reduction. 6.0 Blood Pressure Management in Everyday Practice When prevention is no longer enough, blood pressure management becomes essential. Lifestyle measures remain the first line of treatment for many individuals, especially in cases of elevated blood pressure or early hypertension. However, medication may be required when readings remain persistently high or when additional risk factors … Read more