Editor’s Note: This article is a reprint from December 28, 2017.
If I had to choose just one area of my life to focus on for happiness, it would undoubtedly be my health. In my experience, feeling healthy and well opens the door to contentment, purposeful living, and pleasure. Conversely, poor health can be limiting and even depressing. While it may seem that happiness is something that just happens to you, I believe that being happy is a choice, a state of mind that requires active pursuit.
When you maintain a happy frame of mind, you are more likely to engage in healthy habits such as eating well, exercising regularly, getting proper sleep, and managing stress effectively. These activities are all associated with optimal health. It is well-documented that happiness and good health are closely connected. Scientific research has shown that happiness has a positive impact on heart health, immune function, stress levels, disease rates, and longevity.
Protecting Your Heart Through Happiness
An analysis conducted by the Harvard School of Public Health (HSPH) in 2012 suggests that a positive mood may lower the risk of heart-related events such as heart attacks and strokes. After reviewing over 200 studies, the authors found that happiness, life satisfaction, and optimism were linked to a reduced risk of heart disease.
According to the study’s lead author, Julia Boehm, Ph.D., those with the most optimistic outlook had a 50% lower risk of experiencing a cardiovascular event compared to their less optimistic peers. The study also indicated that these positive factors could slow the progression of disease.
The association between happiness and heart health remained significant regardless of factors like age, weight, smoking, and socioeconomic status. Optimistic individuals were found to be more motivated to take care of their bodies, which could have a positive impact on heart health. Boehm noted: “Having a positive disposition can lead to healthier behaviors, which in turn can lead to healthier bodily functions.”
Emotional Vitality as a Health Resource
A 2007 study from HSPH involving over 6,000 participants concluded that emotional vitality influences the risk of coronary heart disease. Emotional vitality was described as a sense of positive energy, the ability to regulate emotions effectively, and positive well-being. The study found that emotional vitality could reduce the risk of heart disease, even when accounting for factors like smoking and exercise.
Laura Kubzansky, Ph.D., the study author, stated: “Emotional vitality appears to reduce the risk of coronary heart disease. This protective effect was measurable, even when considering behaviors like not smoking and regular exercise.”
Strengthening Your Immune System Through Happiness
Research in the field of psychoneuroimmunology has shown that your mental state can have an impact on your immune system. Studies led by Steven Cole at UCLA School of Medicine have linked happiness to the function of immune cells. Cole suggests that there is a connection between our experiences in life and the molecular function of our bodies.
Cole’s research has shown that positive life circumstances can have a beneficial effect on immune function. Positive well-being, particularly eudaimonic well-being, has been associated with higher levels of antiviral response and lower levels of inflammatory response in immune cells.
Influencing Genetic Expression Through Emotional States
Research conducted by Cole and his team at the University of North Carolina found that different forms of happiness can lead to distinct gene-expression profiles in immune cells. Participants with a sense of happiness rooted in eudaimonic well-being showed favorable gene-expression profiles, while those with hedonic well-being showed profiles similar to individuals under stress.
Individuals with eudaimonic well-being were found to have higher levels of antiviral response and lower levels of inflammatory response in their immune cells. This suggests that engaging in activities with deeper meaning and purpose can have a positive impact on immune function.
Meditation and Mind-Body Practices for Health
Cole believes that mind-body practices like meditation can help evoke a more eudaimonic-linked profile in the immune system. Further research is needed to explore this potential connection between happiness and immune function.
Cole states that practices such as meditation, prayer, and yoga have been proven to cultivate positive and happy immune cells. Research indicates that long-term practice of these activities can have numerous beneficial effects on your health, including boosting your immune system. Relaxation responses from these practices can lead to enhanced expression of genes associated with energy metabolism, mitochondrial function, insulin secretion, and telomere maintenance, while reducing genes linked to inflammatory response and stress-related pathways.
Smiling may actually lead to feelings of happiness and reduced stress, according to a study conducted at the University of Kansas. Participants who were instructed to smile, especially those with bigger smiles, showed lower heart rates when faced with stress-inducing tasks. Even those who were forced to smile unknowingly also had lower heart rates, suggesting that smiling can reduce stress levels regardless of mood.
Engaging in joyful activities, such as being creative, exercising, and spending time with friends, can both boost happiness and relieve stress. This balance is crucial for self-care and can help you better cope with future stress. Positive emotions have been shown to contribute to better physical health, as negative emotions can lead to disruptions in your body’s energy system and physical issues. Consistently focusing on positive aspects of life can lead to a happier outlook and healthier habits that can combat illness and disease.
Mindfulness, the practice of actively paying attention to the present moment, can help elevate your thoughts and reduce stress-induced inflammation. Techniques such as focusing on sensory experiences and reframing emotional thoughts can help you become more mindful and cultivate a positive mental state. Ultimately, being happy not only improves your quality of life but may also increase your lifespan. En 2014, investigadores de la Universidad de Princeton, la Universidad de Stony Brook y el University College London (UCL) estudiaron a 9,050 personas inglesas para determinar si la felicidad contribuye a una vida más larga. Los participantes, con una edad promedio de 65 años, respondieron a un cuestionario diseñado para medir su bienestar eudaimónico (el tipo de felicidad relacionado con su sentido de propósito y significado sobre la vida). Los resultados del estudio fueron ajustados por factores como la edad, el género, la salud física y el estado socioeconómico para descartar cualquier influencia que pueda afectar negativamente la duración de la vida. Es notable que las personas que expresaban un mayor sentido de bienestar tenían un 30% menos de probabilidades de morir durante el período de seguimiento y vivían en promedio dos años más que aquellos que informaban tener menos bienestar. El líder del estudio y profesor Andrew Steptoe, jefe del departamento de investigación de ciencias del comportamiento y salud en el Instituto de Epidemiología y Atención Médica de UCL, sugiere que la investigación plantea la posibilidad de que niveles más altos de bienestar estén relacionados con una mejor salud física y longevidad. Una revisión de 2011 de más de 160 estudios de sujetos humanos y animales, publicada en la revista Applied Psychology: Health and Well-Being, también sugiere que las personas felices tienden a vivir más y experimentar una mejor salud que sus pares infelices. El autor principal Ed Diener, profesor emérito de psicología de la Universidad de Illinois y científico senior de Gallup, comparte sus perspectivas sobre la investigación. Aunque hay algunas excepciones, Diener señala que la mayoría de los estudios a largo plazo revisados por su equipo descubrieron que variables como la ansiedad, la depresión, la falta de disfrute de las actividades diarias y el pesimismo están asociadas con mayores tasas de enfermedad y una vida más corta. Si tienes dificultades con la felicidad y necesitas más consejos y sugerencias más allá de lo que se ha sugerido aquí, como la meditación y el entrenamiento de mindfulness, consulta el siguiente enlace a un artículo anterior con una larga lista de hábitos conocidos por promover la felicidad y un estado mental alegre.