Studies show that a positive outlook activates us and helps us to live longer

People say that it’s the little things that make us happy. A hug, a walk in the mountains or a nice cup of coffee. Then there are situations which, for reasons beyond our understanding, make us feel good. Now science has found the explanation for all this. Researchers at the Autonomous University of Madrid (Universidad Autónoma de Madrid (UAM)) say that people who are satisfied with life live longer.

The study, published in the journal Frontiers in Psychology, measures how long people feel good or bad during the day, or how happy they are. The results of interviews with 4,753 people suggest that small daily doses of happiness encourage longevity, and the importance of having an optimistic attitude, staying active and taking part in social activities to having a better, longer life.

How to be more optimistic

The European Institute of Positive Psychology, which analyses the influence of positivity on people’s quality of life, recommends some measures for being more optimistic:

1. Use your words

Start using positive words such as happiness, gratitude, serenity, interest, hope, pride, fun… Cognitive neuroscience holds that positive words activate the brain’s reaction time to neutrals or negatives, which boosts creativity and motivation. When you make a mistake, talk to yourself like a friend rather than punishing yourself like your worst enemy.

2. Be in the now

Don’t let anxiety get the better of you or annoyance at an error ruin the moment. Enjoy life’s little pleasures such as the warm sun on your face and tasty food, and appreciate what you read or have fun in the park with your kids. Stop focusing on future plans and the past for a while.

3. Do the things that fulfil you

There so many responsibilities and commitments in life we can’t escape from that we deserve to spend some time doing what we enjoy. Sign up for some dance classes, go on photography walks, volunteer for an association or resume the course you didn’t finish. This will nourish your mind and give you a shot of energy that will keep you going with a smile on your face.

4. Make time for your friends

The worst enemy of happiness is loneliness. Meet up with your friends, join a hiking group or touch base with those cousins you haven’t seen for ages. Banishing loneliness will give you a burst of optimism.

5. Take your time achieving your goals

Success is admirable, but don’t let your objectives bog you down. Take it easy, step by step. Be realistic and set yourself achievable, short-term challenges. As you tick off your achievements, congratulate and reward yourself.

6. Get moving

Physical activity relieves stress and stimulates the production of endorphins, small proteins that act as neurotransmitters for pleasure and a good mood. There’s no need to spend hours and hours exercising, either. A few daily activities such as walking, going up and down stairs or kicking off your shoes and dancing will suffice.

7. Eat well

Eating a varied diet with plenty of fruit, vegetables and pulses will ensure that your body gets all the nutrients it needs to function correctly. Make time for breakfast, lunch and dinner. Sit down and relax while you eat, without distractions. Savour every mouthful and eat moderate amounts. Remember: mens sana in corpore sano, in other words, a sound mind in a sound body.

Follow these recommendations for your diet, sleep, relationships and health for a longer, fuller and, of course, happier life.

This post is also available in: Italian