Staying sharp as you age is probably on your to-do list, but scientists are still figuring out the keys to maintaining good brain health as you get older. Now, new research suggests that something as simple as having a positive attitude can play a role in helping you maintain enhanced cognition as you age.
The study, which was published in Psychology and Aging, had 157 older adults complete several psychological questionnaires to look at a range of mental functions, and the researchers gave participants regular physical and neurological exams over the course of several years.
Researchers discovered that participants who scored higher for positive affect—basically, having a sunny attitude and positive way of looking at things—and openness had less cognitive decline over time. On the flip side, people with higher levels of sadness were more likely to have more cognitive impairment.
These findings are especially important, researchers noted, because disposition and temperament are not immutable—there are numerous interventions that can improve someone’s emotional response and attitude. So, if you don’t currently have a glass half full mentality, you can still turn things around and get one.
And this isn’t the only research to find a link between positive attitude and brain health: A nine-year study of about 990 middle-aged and older Americans published in Psychological Science found that people who felt enthusiastic, proud and attentive were more likely to have a lower rate of cognitive decline. Not only that, a 2023 meta-analysis linked having a positive mindset with a lower risk of developing Alzheimer’s disease.
Basically, plenty of signs point to a positive attitude and open mindset being good for your brain’s health as you age. But what’s behind this and, more importantly, what can you do to have a better attitude going forward?
Why is a positive attitude important for brain health?
There are a few different reasons why your attitude is linked to your brain health as you get older.
“We know that our thoughts and emotions are interwoven,” says Dr. Hillary Ammon, a clinical psychologist at the Center for Anxiety & Women’s Emotional Wellness. “Typically, if people are stuck in a negative thinking pattern, it can result in feeling emotions like anger, stress and sadness more frequently. In turn, this can result in a more chronic negative outlook on life and feelings of depression, stress and anger.”
Stress is linked to cognitive functioning and can negatively impact your ability to think clearly, explains Dr. Shannel Kassis Elhelou, a geropsychology and neuropsychology fellow at Pacific Neuroscience Institute’s Brain Wellness and Lifestyle Program in Santa Monica, Calif. It can also cause inflammation in your brain, which can lead to damage over time.
But the opposite is also true.
“Whenever we experience positive emotions, it’s linked to reduced stress and inflammation in the brain,” Elhelou tells Flow Space. Plus, a positive attitude also lowers the release of stress hormones like cortisol that can damage the brain over time, she explains.
Not only that, people who are positive are more likely to do healthy things, like eat a balanced diet and exercise regularly, Elhelou says.
There’s even a direct scientific link.
“Existing research has shown relationships between chronic stress and depression and increased likelihood of memory loss or Alzheimer’s disease,” Ammon tells Flow Space.
For example, one 2023 study of nearly 1.4 million people found that those with chronic stress were nearly 2.5 times more likely to develop Alzheimer’s disease, while those with depression were 2.3 times more likely. People who had both chronic stress and depression were four times more likely to be diagnosed with Alzheimer’s.
How can you create a more positive outlook?
Experts stress that a range of emotions is healthy, and this research doesn’t mean you need to be on your positivity A-game all the time.
Dealing with conditions like depression and anxiety disorders can also make it more challenging to feel positive without the proper treatment.
That said, if you feel like you’re a little more negative than you think you should be, there are a few things you can do to turn your mindset around.
“When working with clients in therapy, I often encourage them to reflect on their thinking patterns and outlook,” Ammon says. That means asking yourself questions like: “Do you believe you have a flexible or rigid mindset?” “Are you open to change?” “Would you describe yourself as a pessimist? Optimist? Realist?” “Do you typically only see two options when considering outcomes?”
“In therapy, we call this last thinking style ‘all-or-nothing thinking,'” Ammon says. “It can lead to a focus on negative thoughts or outcomes and, as a result, impact mood negatively as well.”
“Once you start to identify your thinking patterns, you can start to explore how to shift your thinking to a more flexible mindset,” she continues. As a result, Ammon says that you can experience a fuller range of emotions.
Another tip, per Ammon: Think about activities that you get purpose and pleasure from and lean into those positive emotions, like pride, happiness, satisfaction and enthusiasm when you do them. And, of course, if you struggle with an underlying condition like depression, it’s important to seek proper care.
But the work isn’t just mental—it’s physical, too, Elhelou says.
“Take a holistic approach,” she explains. That includes keeping a regular exercise routine, being mindful of your diet, and trying to make good lifestyle choices, like limiting drinking and socializing regularly.
“Really focus on sleep—sleep is a really important restorative time,” Elhelou says.
Overall, Elhelou recommends that you aim “to hit all the pillars of wellness, but not be overly stressed, if you can.”
If you’ve tried all of that and you’re still unable to achieve a positive attitude, Ammon recommends reaching out to a mental health provider. They should be able to give you personalized advice to help tweak your thinking patterns.