The interplay between mental and physical health is undeniable; a healthy mind directly influences our body’s ability to thrive and live a longer, healthier life. Emotions, thoughts, and behaviors – these three essentials are interwoven to form our mental health, which dynamically impacts our overall well-being. Mental health can affect an individual’s ability to cope with stress, maintain relationships, make healthy choices, and lead a fulfilling life. The World Health Organization (WHO) defines mental health as a state of well-being in which an individual can realize their potential, cope with normal life stressors, work productively, and contribute to their community.

Longevity refers to an individual’s lifespan, while healthspan refers to the years of life spent in good health, free from chronic disease or disability.   While advances in medical technology have contributed to increased lifespan, living longer does not always equate to living healthier.  Why do some people live healthy, vibrant lives well into old age? This is the question that’s driving research in healthspan and longevity, with fresh insights emerging all the time.   While genetics play a role in determining lifespan and healthspan, it’s less than most think, as little as 10% or less.   From the cleanliness of our air to the rigor of our exercise routine, and from our relationships to our resilience, multiple elements collude to either promote or erode our health over time. How long we live is influenced by the genes we’re born with and the family we come from – we explore this crucial connection. 

Living a long and healthy life depends on more than just our genes – it’s also about the state of our minds. What makes us feel young at heart? We’ll explore this question by examining the ways relaxation, stress management, and engaging in mentally stimulating activities influence the aging process – and uncover the role of optimism and purpose in this mix.

Relaxation Techniques and Stress Management

The practice of relaxation techniques, such as meditation, prayer, or intentional relaxation, has been shown to have numerous health benefits. These techniques can help individuals manage stress, reduce anxiety and depression, and improve overall mental health. Studies have shown that relaxation techniques can also improve physical health outcomes, such as reducing blood pressure and improving immune function (Stanczykiewicz, 2015).

Stress is a common experience that can impact an individual’s mental and physical health. Chronic stress can contribute to the development of numerous chronic diseases, including cardiovascular disease, diabetes, and depression (Cohen, 2019). However, individuals who practice relaxation techniques have been shown to have lower levels of stress and better stress management skills (Stanczykiewicz, 2015).

Optimism and Sense of Purpose

Optimism and a sense of purpose are also essential components of mental health that can impact longevity. Optimism is the belief that positive outcomes are possible and that things will work out in the end. Research has shown that optimism is associated with numerous health benefits, including better immune function, lower risk of cardiovascular disease, and lower rates of depression (Boehm, 2018).

Similarly, having a sense of purpose or meaning in life can also impact mental and physical health. Studies have shown that individuals who report a sense of purpose in life have lower rates of depression and anxiety, better sleep quality, and a lower risk of mortality (Ryff, 2016).

Engagement in Mentally Stimulating Activities

Solving crosswords, devouring novels, or picking up a new hobby can be just what the doctor ordered for a healthy mind. Studies have found that participating in these mentally stimulating activities boosts mental health and cognitive function. Studies have shown that individuals who engage in mentally stimulating activities have a lower risk of cognitive decline and dementia (Wilson, 2013). Similarly, individuals who speak multiple languages have been shown to have better cognitive function and a lower risk of cognitive decline (Bak, 2014).

Engagement in mentally stimulating activities has also been shown to improve mental health outcomes. For example, one study found that engagement in mentally stimulating activities was associated with a lower risk of depression in older adults (Wilson, 2013).

Hallmarks of Aging Impacted by Mental Health Factors

The relationship between mental health and longevity is complex and multifaceted. Aging is a complex interplay of biological and psychological factors. However, by prioritizing our mental well-being management, mental stimulation, or a sense of purpose, we can take control of our aging narrative and thrive, rather than simply succumb to the passage of time.

Mitochondrial dysfunction, which refers to the decline in the function of mitochondria, the organelles responsible for producing energy in cells, has been linked to numerous age-related diseases, including neurodegenerative diseases and cardiovascular disease. Studies have shown that stress can contribute to mitochondrial dysfunction by increasing oxidative stress and inflammation (Picard, 2018). Therefore, stress management techniques, such as relaxation techniques and mindfulness practices, may help reduce oxidative stress and inflammation and improve mitochondrial function.

Telomere shortening, which occurs as we age and from factors that include excess oxidative stress, has been found to occur as a result of psychological stress. In one study, researchers state, “we provide evidence that psychological stress–both perceived stress and chronicity of stress–is significantly associated with higher oxidative stress, lower telomerase activity, and shorter telomere length, which are known determinants of cell senescence and longevity, in peripheral blood mononuclear cells from healthy premenopausal women. Women with the highest levels of perceived stress have telomeres shorter on average by the equivalent of at least one decade of additional aging compared to low stress women” (Epel, 2004).

Cellular senescence, which is the process by which cells stop dividing and become dysfunctional, is another hallmark of aging. As previously mentioned, chronic stress may contribute to cellular senescence by increasing inflammation and DNA damage (Epel, 2004).

Loss of proteostasis, which refers to the decline in the ability of cells to maintain protein homeostasis, is also a hallmark of aging. Studies have shown that chronic stress can contribute to the loss of proteostasis by impairing the functioning of the proteasome, the cellular machinery responsible for degrading damaged or misfolded proteins (Dantuma, 2017). However, engagement in mentally stimulating activities has been shown to improve proteostasis and reduce the risk of age-related diseases (Wilson, 2013).

Inflammaging, which is a chronic low grade inflammation, can be impacted by stress. Studies have found that long term psychological stress can lead to chronic inflammation and can result in diseases like atherosclerosis, non-alcoholic fatty liver disease (NAFLD) and depression. In fact, “75% – 90% of human diseases is” in one way or another “related to the activation of stress system” (Liu et al., 2017). Chronic stress can lead to cytokine dysregulation (Miller et al., 2007), glucocorticoid receptor resistance (Cohen et al., 2012), and an increase in myeloid cell production (Powell et al., 2013) – all of which contribute to systemic inflammation.

Longevity and mental health

Mental health plays a vital role in overall health, directly influencing both life expectancy and physical health outcomes. A strong connection exists between mental health and longevity, as untreated mental illness can lead to serious mental health problems, premature mortality, and increased risk of age-related diseases.

Proven strategies for enhancing mental health and promoting biological aging processes include stress reduction, optimism, relaxation techniques, and mentally challenging activities. In order to preserve general health, these techniques aid in addressing aging-related symptoms including loss of proteostasis, cellular senescence, and mitochondrial malfunction. For instance, physical health outcomes and mental health disorders like anxiety and depression are greatly improved by exercise and lifestyle choices like controlling blood pressure and stopping smoking.

Promoting mental health through targeted treatments in primary care and community settings can improve outcomes and reduce the burden of disease. Programs that focus on women’s health, wellness, and mental health in later life can benefit both individuals and society. Early mental health therapy significantly improves physical health and reduces premature death, according to research, especially for people with high-risk traits like chronic stress or excessive smoking.

In summary, a person’s life expectancy and general well-being could be influenced in part their mental health. Given the increased risk of health issues linked to mental illness, mental health care—informed by meta-analyses and research data—must continue to be a top priority. We can help people live longer, better lives by emphasizing stress management, cognitive health, and the impact of lifestyle in both physical and mental health.

References

1. Bak, T. H., Nissan, J. J., Allerhand, M. M., & Deary, I. J. (2014). Does bilingualism influence cognitive aging?. Annals of neurology, 75(6), 959-963.
2. Boehm, J. K., Chen, Y., Koga, H., Mathur, M. B., & Vie, L. L. (2018). Is optimism associated with healthier cardiovascular-related behavior? Meta-analyses of 3 health behaviors. Circulation research, 122(8), 1119-1134.
3. Cohen, S. (2007). Psychological stress and disease. JAMA, 321(21), 2166-2167.
4. Dantuma, N. P., & Bott, L. C. (2014). The ubiquitin-proteasome system in neurodegenerative diseases: precipitating factor, yet part of the solution. Frontiers in molecular neuroscience, 7, 70.
5. Epel, E. S., Blackburn, E. H., Lin, J., Dhabhar, F. S., Adler, N. E., Morrow, J. D., & Cawthon, R. M. (2004). Accelerated telomere shortening in response to life stress. Proceedings of the National Academy of Sciences, 107(24), 17345-17350.
6. Picard, M., McEwen, B. S., & Epel, E. S. (2018). Mitochondria impact on aging and longevity. Secretome, metabolome and bioenergetics pathways influence cellular senescence and pathogenesis of chronic disease. Aging (Albany NY), 10(12), 2963-2964.
7. Wilson, R. S., Boyle, P. A., Yang, J., James, B. D., & Bennett, D. A. (2013). Early life cognitive activity and cognitive impairment in later life. Neurology, 81(4), 314-321.
8. Ye, S., Johnson, R. W., & Zhang, W. (2019). Stress, aging, and brain structural integrity across adulthood: a meta-analysis of longitudinal diffusion tensor imaging studies. Neuroscience & Biobehavioral Reviews, 107, 83-92.
9. Liu, Y. Z., Wang, Y. X., & Jiang, C. L. (2017). Inflammation: The Common Pathway of Stress-Related Diseases. PubMed Central (PMC). https://doi.org/10.3389/fnhum.2017.00316
10. Powell, N., Sloan, E., Bailey, M. (2013). Social stress up-regulates inflammatory gene expression in the leukocyte transcriptome via β-adrenergic induction of myelopoiesis – PNAS. https://doi.org/10.1073/pnas.1310655110
11. Cohen, S., Janicki-Deverts, D., Doyle, W. (2012) Chronic stress, glucocorticoid receptor resistance, inflammation, and disease risk – PNAS. https://doi.org/10.1073/pnas.1118355109

*We are currently working on providing full citations, which will be available soon.