[5 min read]
In this article:
- New research indicates that having an optimistic outlook on life may offer some protection from cognitive decline and dementia.
- That doesn't mean that you need to be an eternal ray of sunshine, but making a habit of cultivating positivity can help.
- A Providence Swedish walks us through this new information and offers some tips to help us turn that frown upside-down, or sideways at least.
Here’s some good news: the way you look at the future may matter more than you think, especially to your brain. A recent study in the Journal of the American Geriatrics Society found that optimism was linked to a lower risk of developing dementia later in life. Researchers followed 9,071 cognitively healthy older adults in the U.S. for up to 14 years. Over that time, 3,027 participants developed dementia. Researchers found that the people with a more optimistic outlook — even by a small margin — were less likely to do so. The findings don’t indicate that optimism is a cure-all, but it does suggest that a hopeful mindset could be one meaningful part of an overall brain-healthy lifestyle.
“The study is significant because it provides additional support for the role on non-pharmaceutical targets for mitigating the risk of dementia,” says Joel Peterman, Ph.D., a neuropsychologist at Providence Swedish’s Center for Healthy Aging. “It also supports findings from a recently updated review of lifestyle factors associated with dementia risk.”
The Alzheimer’s Association estimates that 7.4 million Americans age 65 and older are living with the most common cause of dementia, Alzheimer’s disease. Dementia can interfere with memory, communication, judgment, and everyday tasks like driving, cooking, paying bills, or remembering medications. It can also take a real toll on quality of life by reducing independence, increasing isolation, and creating emotional, physical, and financial stress for caregivers.
“We know that mindset can have a strong impact on responses to interventions,” says Dr. Peterman. “Having a sense of agency, or the belief that a person has an ability to change their life, has also been shown to improve health outcomes. Both of these things can impact dementia risk.”
Good doesn’t have to be perfect
So, what is optimism, exactly? Optimism is the habit of expecting that good things are still possible, even when life feels hard. It is the belief that setbacks can be managed, that effort matters, and that the future is not automatically doomed. If you’re an eye roller thinking that isn’t you, don’t worry.
“It is important to remember that while we all can have natural inclinations, we are capable of changing connections and associations in our mind through experience. Therefore, working intentionally to notice moments of optimism (e.g., hope for a positive event in one's life) can build a mental orientation towards an optimistic mindset,” Dr. Peterman affirms. “Additionally, optimism does not mean having unreasonably positive expectations regarding one's future. It is the belief that positive outcomes are possible.”
If you want to bring more optimism into your life, think small, not perfect.
“We all have outlooks that have been developed over decades of experience which can produce filters or barriers that may influence our ability to notice moments when optimism is warranted,” says Dr. Peterman. “Being open and intentional to the experiences one has and the outcomes those experiences can provide is crucial for healthy cognitive aging. The more rigid, unmovable, and stuck we are in our thinking, the less chance we have to adapt and overcome challenges.”
But keep in mind that false optimism can backfire. Suppressing feelings is harmful but reframing can be helpful: “‘This is really hard, and I can try again.” Building that psychological flexibility and resilience through self-compassion is critical to the process of cultivating optimism.
Gratitude can be helpful, but don’t “should” on yourself
To help cultivate optimism, you might start by writing down a few things you are grateful for, paying attention to what is going right, or catching yourself when your inner voice turns overly negative.
“The experience of gratitude is a personal one and what one feels gratitude for is equally personal. There is not an absolute list of things we all should or should not be grateful for so it is important not to impose restrictions on what things "should" elicit gratitude,” Dr. Peterman cautions. “We can experience gratitude for moments big and small. The importance is in the intentional acknowledgment of the feeling and experience.”
Everyday habits matter as well: moving your body, getting enough sleep, spending time outside, and staying socially connected can all make it easier to feel more positive and resilient. Some people also find other treatment modalities like therapy, helpful. The big takeaway is simple: optimism is not a cure, and it cannot guarantee you will avoid dementia. But if it helps support healthier habits and a better quality of life, it is a habit well worth growing.
“When engaged in mental health treatment or other positive mental health activities, the goal is improved mental well-being,” Dr. Peterman advises. “Optimism is both a cause and a consequence of improved mental well-being. Therefore, cultivating or experiencing optimism can both be a sign of mental well-being and a practice that helps foster it.”
Learn more and find a physician or advanced practice clinician (APC)
Swedish’s Center for Healthy Aging offers comprehensive, compassionate care focused on enhancing your quality of life throughout all its stages. Our multidisciplinary team works together to create holistic, evidence-based care plans that include programs and services designed to support brain health as you age.
Whether you require an in-person visit or want to consult a doctor virtually, you have options. Contact Swedish Primary Care to schedule an appointment with a primary care provider. You can also connect virtually with your provider to review your symptoms, provide instruction and follow up as needed. And, with Swedish ExpressCare Virtual, you can receive treatment in minutes for common conditions such as colds, flu, urinary tract infections and more. You can use our provider directory to find a specialist or primary care physician near you.
Information for patients and visitors
Additional resources
Did you have a second cup of morning coffee? Your brain may thank you.
Can a shingles vaccine protect your brain?
Memory: How it works and how to preserve it
Improve your health, improve your brain
Understanding and recognizing Alzheimer’s disease
This information is not intended as a substitute for professional medical care. Always follow your health care professional's instructions.
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