How Positive Thinking Affects Our Health

I've advocated for years about the importance of positive, holistic aging practices for optimum health. A positive mindset is crucial for aging. It is linked to improved cognitive function, enhanced physical health, increased longevity, and boosts mental well-being. Is this some catch phrase without a scientific basis? Does what we think honestly affect our health? What constitutes a positive mindset? What emotions and thoughts negatively affect our health? What practices can be taken to improve our feelings and thoughts for better health?

There is plenty of scientific evidence that thoughts affect the body through the brain's connections to the nervous and endocrine systems, which release chemicals such as neurotransmitters and hormones that influence physiological responses like heart rate, blood pressure, and immune function. Positive thoughts can lead to the release of "feel-good" chemicals. At the same time, chronic stress from negative thinking can activate the stress response, releasing cortisol, which can negatively impact health over time. This mind-body connection is bidirectional, meaning the body also influences the mind. How do negative thoughts affect the body?

Stress Response: Negative thoughts and chronic stress activate the body's "fight or flight" response, releasing the hormone cortisol. This can lead to physical reactions, including increased heart rate and blood pressure.
Hormones and Neurotransmitters: Positive mental states can trigger the release of "feel-good" neurotransmitter chemicals, such as serotonin and dopamine. At the same time, persistent negative thoughts can deplete brain chemicals needed for happiness and upset hormone balance.
Immune System: Psychological states directly impact the immune system. Chronic stress can suppress the immune system, while positive emotions are linked to enhanced immune responses, such as increased activity of natural killer cells.
Physiological Health: Scientific studies have shown that a more optimistic outlook is associated with better cellular function and a lower risk of chronic disease. Conversely, the physiological response to perceived psychological threats can contribute to inflammation and disease. The mind-body link can manifest as physical symptoms. Stressful thoughts can lead to stomach aches, headaches, and poor sleep, while the perception of an illness can change how you feel, even with similar underlying physical conditions.

The mind-body connection is not a one-way street. A person's physical health can also impact their mental state. For example, poor physical health or neglecting the body can contribute to feelings of depression. This bidirectional relationship highlights the importance of a holistic approach that addresses both mental and physical well-being for overall health.

We have determined the scientific connection between thinking and health. There is overwhelming evidence that confirms it. Why is it so hard to remain positive and keep our mindset and thoughts away from negativity? Why do negative thoughts come on faster than positive ones? It is another scientific mechanism that contributes to negative thoughts manifesting more quickly, driven by an evolutionary survival factor. It's called "negative bias," and it causes the brain to prioritize threats and react more quickly to them. This is compounded by the body's fight-or-flight response, emotional investment in negative feelings, and the tendency for negative thought patterns to be reinforced by stress, anxiety, and rumination.

Negativity bias: Humans are hardwired to be more attuned to negative information and events than positive ones because it was critical for survival in our ancestors' time. The brain still reacts more swiftly to potential threats.
Fight-or-Flight response: Negative thoughts can trigger the brain's threat-detection center, the amygdala, prompting a more immediate and robust fight-or-flight response than positive thoughts.

There are also deeply ingrained habits that perpetuate a cycle of negative, pessimistic thinking. Our responses can become so routine. Oftentimes, it is unconscious, and patterns of thinking need to be recognized and solutions found to alter them. There are strategies to reverse harmful thoughts, but first, psychological factors need to be discovered and addressed:

Emotional investment: People can become more emotionally invested in negative thoughts, which can feel more intrusive and real, especially for those with anxiety or conditions like OCD.
Rumination: Overthinking and constantly replaying negative scenarios (rumination) can contribute to the manifestation of adverse outcomes because the brain keeps returning to the same emotional state.
Pessimism: A pessimistic outlook, where one reacts to situations with negativity, can increase the likelihood of adverse outcomes.
Childhood experiences: Early negative experiences can shape long-lasting, hard-to-overcome thought patterns.
Media and social media: Constant exposure to negative information, whether through news or social media, can reinforce this bias.

Realizing that there is sound scientific evidence linking positive thoughts to our health, how do we address the negative cycles that are also scientifically backed? To keep our bodies healthy, we also need to keep our thinking healthy. Maintaining our bodies' health through diet, exercise, and sleep is essential for optimal wellness. But our mental well-being and our thoughts are equally crucial for a holistic approach to aging.

There are techniques to "take control of your thoughts." One way is to practice mindfulness by acknowledging thoughts without judgment, using techniques like meditation and journaling to observe them, and then choosing which thoughts to give attention to rather than struggling to suppress negative ones. It is the thoughts we choose to give attention to that we make a reality, not the other way around. Expressing gratitude, being present in the moment, and choosing to "let go" of negative thoughts are also effective techniques.

Be Present: Focus on the present moment; giving attention to the past or worrying about the future creates stress and negative thinking.
Observe Without Judgment: Don't try to stop the negative thoughts; don't give them time and attention. Acknowledge them and let them float by like clouds; thoughts only become reality when you allow them to stay.
Journaling: Write down your thoughts to identify patterns, reduce their intensity, and gain distance from them.

Challenging and Replacing Thoughts

Question Your Thoughts: Analyze negative thoughts to determine whether they are genuine, automatic, or planted by outside influences.
Replace Negative Thoughts: Instead of dwelling on them, deliberately think about something else, repeat a mantra (I vocally repeat "let it go"), or find a distraction.
Visualize: Practice positive visualization to reinforce your desired future ( a picture in your head) and create mental distance from unwanted thoughts.

Lifestyle Changes and Support

Minimize Digital Distractions: Reduce social media use. It has been scientifically associated with depression, anxiety, poor sleep, addiction, and social isolation—all of these trigger negative thought patterns.
Prioritize Rest: Schedule a bedtime to ensure you get enough sleep, and take breaks to rest your mind, which can help prevent overthinking.
Seek Support: Talk to a therapist, life coach, or trusted friend to gain support and different perspectives on your thought patterns.

It is possible to influence your thinking, but it is harder to control it. It's often more effective to influence which thoughts you give energy to rather than trying to forcefully stop thoughts from emerging. Becoming mindful of our automatic thinking is a start. Recognizing negative thought patterns, catching them as they start, replacing them with healthy thinking, and making lifestyle changes to reduce exposure to negative factors are places to begin.

Gratitude helps with negative thoughts by shifting focus to positive aspects of life, building emotional resilience, and reducing stress. To practice, you can start a gratitude journal, try practicing gratitude or meditation, use daily affirmations, or reframe negative experiences by finding the "silver lining". Starting each day with a gratitude list rewires the brain. Start each day with a list of 3 things you are grateful for; it is a scientifically proven fact that it releases hormones and affects neurotransmitters. Regular practice can rewire your brain to be more optimistic and less prone to negativity, which can decrease symptoms of anxiety and depression.

This blog highlights the importance of positive thinking and its impact on our health. A positive, optimistic attitude toward aging can buffer many of the negative health impacts of aging. A positive mindset is associated with increased longevity, greater resilience, better physical and mental wellness, and enhanced emotional well-being. Practicing mindfulness and gratitude can help improve positive thinking and reduce negative thoughts. This quote by Buddha says it all: "What you think, you become. What you feel, you attract. What you imagine, you create." Silver Chats believes that our thoughts have a significant effect on our overall well-being and that holistic aging practices are needed for optimal aging health.