It should come as no surprise that being happy can positively impact one’s well-being. But did you know that positive emotions can have lasting health benefits, both in terms of physical and mental health?
Research has shown that people who are happy tend to live longer, experience fewer health problems, and have a better quality of life in general. As it turns out, happiness is also an enabler for success, as Shawn Achor demonstrates in his book “The Happiness Advantage”.
(You’ll be excused for thinking it’s actually the other way around, but definitely check out this post to find out how you can leverage positive emotions to reach your goals more easily.)
To answer the question ‘what are the health benefits of being happy?’ let’s explore the most important physical and mental health benefits of happiness that are supported by research.
Physical Health Benefits of Happiness
There are numerous health benefits associated with a positive mindset. Here are the 5 most interesting studies on the topic, together with their conclusions.
1. Reduced risk of cardiovascular disease
In 2012, Boehm et al. [1] reviewed the existing body of research from psychology, epidemiology and cardiology to conclude that optimism, life satisfaction and ultimately happiness positively correlate with a lower prevalence of cardiovascular disease. The reason for this is manifold: happiness is associated with reduced levels of inflammation and oxidative stress, which in turn lead to improved cardiovascular functioning. The authors also mused about the role neuroendocrine and immune system pathways could play in the matter and argued that psychological well-being should not be neglected when it comes to the prevention and treatment of cardiovascular disease. They recommended that interventions related to stimulating a positive mindset be used alongside existing standards of care to improve patient outcomes.
2. Strengthened immune system
In their 2005 paper dealing with the immune response elicited by the influenza vaccination, Pressman et al. [2] examined the relationship between an individual’s social network strength and their immune system. They administered the flu vaccine to a group of college freshmen, who they then proceeded to survey about their relationships to other people. In this context, feelings of social connection were used as a proxy metric for happiness.
Surprisingly, the students who reported feeling lonelier had a lower average immune response to the vaccine compared to those whose self-assessment was more positive. The paper suggests that a strong social support could be a precursor to improved immune functioning and discusses the mechanisms that might be at play.
3. Increased pain tolerance
Kok et al. [3] have added to the body of research studying the relationship between social connection and physical health with their 2013 paper about the link between positive emotions and vagal nerve functioning. The paper suggests that positive emotions, especially those elicited by social interaction could play a role in how individuals perceive pain. This could be explained by the fact that these emotions activate the vagus nerve, which is known to modulate pain perception.
4. Longer lifespan
The same paper by Boehm et al. [1] also found a correlation between happiness and increased lifespan. Since cardiovascular disease is the leading cause of death in the US, this should not come as a shock. Any intervention that can help prevent cardiovascular disease is likely to also improve lifespan.
5. Better sleep quality
A study conducted in 2011 by Okun et al. [4] found that older adults who reported feeling joyful more often were also more likely to report better subjective sleep quality. This could be explained by the effect of positive emotions on the autonomic nervous system and a marked reduction in stress in happier individuals.
Mental Health Benefits of Happiness
The beneficial effects of positive emotions are not only limited to physical health. Here are some examples of how optimism and happiness can improve mental health outcomes.
1. Improved cognitive abilities
A paper by Mather and Carstensen [5] introduced the concept of ‘the positivity effect’, which describes a tendency to prioritize positive over negative information observed in older adults. The paper indicates that this effect might be responsible for improved cognitive functioning among aging populations and calls for interventions that promote a positive mindset, such as mindfulness training. More research is needed to understand the link between the positivity effect and cognitive and emotional well-being of older adults.
2. Reduced risk of cognitive decline
In direct relation to the previous point, a 2019 paper by Lee et al. [6] examined the effects of leisure-time physical activity and a reduced risk of cognitive decline in older adults. While the paper is not related to happiness research per se, the connection between positivity and physical activity has been well established [7], which is why I am including it here. The research of Lee et al. revealed that increased physical activity in older adults can improve the performance of individuals on cognitive tests.
3. Reduced risk of anxiety and depression
Happy individuals are less prone to anxiety and depression. This statement is as common sense and uncontroversial as they come, and has also been proven by the research of Lyubomirsky, King, and Diener, published in 2005 [7].
4. Healthier lifestyle choices
A study dating from 2008 [8] has found that people who are happy are more likely to engage in health-promoting activities such as regular exercise and healthy eating. Moreover, the authors have found that there seems to be a self-reinforcing loop that connects happiness to these desirable behaviors, as these were traced back to increased levels of well-being. Could it be that the willpower of people with a positive mindset is less depleted, which increases their self-control?
5. Increased self-esteem and confidence
The benefits of a positive mindset are not only limited to older adults. A paper by Kernis et al. [9] has found a link between the self-esteem of children and their levels of happiness. The authors also concluded that positive life experiences are useful in developing confidence, as well as reducing anxiety.
References
[1] Boehm, J. K., & Kubzansky, L. D. (2012). The heart's content: The association between positive psychological well-being and cardiovascular health. Psychological Bulletin, 138(4), 655-691.
[2] Pressman, S. D., Cohen, S., Miller, G. E., Barkin, A., Rabin, B. S., & Treanor, J. J. (2005). Loneliness, social network size, and immune response to influenza vaccination in college freshmen. Health Psychology, 24(3), 297-306.
[3] Kok, B. E., Fredrickson, B. L., Coffey, K. A., et al. (2013). How positive emotions build physical health: Perceived positive social connections account for the upward spiral between positive emotions and vagal tone. Psychological Science, 24(7), 1123-1132.
[4] Okun, M. L., Reynolds III, C. F., Buysse, D. J., Monk, T. H., Mazumdar, S., Begley, A., Hall, M., & Kupfer, D. J. (2011). Sleep variability, health-related practices, and inflammatory markers in a community dwelling sample of older adults. Psychosomatic Medicine, 73(2), 142-150.
[5] Mather, M., & Carstensen, L. L. (2005). Aging and motivated cognition: The positivity effect in attention and memory. Trends in Cognitive Sciences, 9(10), 496-502.
[6] Lee, Y., Chi, I., & Palinkas, L. A. (2019). Prospective associations between leisure-time physical activity and cognitive decline in older adults. Journal of Aging and Health, 31(7), 1183-1199.
[7] Lyubomirsky, S., King, L., & Diener, E. (2005). The benefits of frequent positive affect: Does happiness lead to success? Psychological Bulletin, 131(6), 803-855.
[8] Chida, Y., & Steptoe, A. (2008). Positive psychological well-being and mortality: A quantitative review of prospective observational studies. Psychosomatic Medicine, 70(7), 741-756.
[9] Kernis, M. H., Brown, A. C., & Brody, G. H. (2007). Fragile self-esteem in children and its associations with perceived patterns of parent-child communication. Journal of Personality, 75(2), 311-342.
