“What is it you plan to do with your wild and precious life?”
What if this famous line by poet Mary Oliver was not only relevant to people in their teens, but also in midlife? Given the considerable research on longevity, people are living healthier and longer lives, redefining what it is to be middle-aged. There is an antiquated cultural belief that once a person reaches the age of about 50, it’s too late to reinvent themselves or choose a new path. But now that we are living longer, we have a more expansive sense of time left to experience more joy, meaning, and impact.
“Rather than a midlife crisis, I call this time in our lives a midlife reckoning,” says Barbara Waxman, MS, gerontologist, leadership coach, and Stanford Lifestyle Medicine advisory board member. “Many people come to me worried that it’s too late to re-write their script and to recalibrate their on-going commitment to purpose. The truth is there is no ‘sell by’ date limiting your usefulness when you have decades of life and leadership in front of you.”
Similar to adolescence, Waxman coined the term middlescence as the period between early midlife and later midlife when many transitions occur, such as physical changes, menopause, andropause, empty nest, divorce, and caretaking of parents. With her clients, Waxman promotes the idea that middlescence is not the beginning of the end; rather, it can be a time to re-evaluate how one spends their time, explore different hobbies and careers, and declare a new purpose based on their current values, perspectives, and circumstances.
“Midlife is a perfect time to revisit and reassess choices we’ve made earlier in life that no longer fit,” says Waxman. “We have a better understanding of ourselves and what we care about. We’ve honed our skills, have more confidence, and have more to offer. We might have an inner calling that is shifting us in a different direction.”
What if I Can’t Find My Purpose?
Not everyone has a clear sense of purpose. In fact, many people struggle with “finding” their purpose and feel ashamed for this lack of clarity. But rather than define our purpose based on what is reasonable or practical, Waxman invites us to listen within and ask ourselves what is really important to us.
“Defining your purpose doesn’t come from the brain alone; it also comes from the heart and the gut. So instead of trying to ‘figure it out’, ask yourself, ‘What feels right?’” says Waxman. “When people have a clear sense of purpose, it’s like the wind beneath their wings—there’s an effervescence in how they show up.”
Waxman also says that many people put so much pressure on themselves to have a grandiose purpose, such as saving the environment or ending world hunger, that they don’t acknowledge the importance of the smaller contributions they make every day.
When working with clients, Waxman often references this quote from Mother Theresa: “Not all of us can do great things, but we can do small things with great love.”
“The obsession with finding one’s purpose can cause the stress that blocks you from seeing what is right in front of you and what you’re already doing,” says Waxman. “The little things you do each day, such as calling your loved ones or cooking meals for your family, count. I call these your ‘little p’ purposes, which are just as important as your ‘big P’ purpose. And the little p’s add up to create a purposeful life.”
Three Steps to Find Your Purpose in Midlife
When trying to identify our purpose, Waxman recommends that we start small and notice the little things in our lives that bring us joy. Waxman helps us break down the process of finding our “big P” purpose by offering these three journal prompts:
- What sparked joy today?
- What is a skill we have related to this joy?
- What need in the world does this skill fulfill?
Steps 1 and 2 can be defined as our “little p” purposes, leading to step 3—a potential “big P” purpose. For example, in Waxman’s life, working in her vegetable garden sparks joy and she has a skill of cooking (“little p” purposes). She applies this skill while volunteering at a soup kitchen every week, which reduces food waste and feeds the hungry in her community (“big P” purposes).
“Since what brings us joy and our skills change over time, it makes sense that we would have multiple purposes in our lifetimes,” says Waxman. “Living a purposeful life can be as simple as having a sense of gratefulness and being the best you can be every day. These small things are big things—it’s just about recognizing them to be so.”
By Angel Cleare, BS
As we prepare our holiday meals, we may reflect on how this family gathering unfolded last year. It may have started well, with many smiles and joyful conversations of family members sharing what was happening in their lives. But, when everyone sat down at the dinner table, one family member couldn’t stop complaining about the food, and another couldn’t resist voicing their antagonizing opinions. Knowing this may happen again, we may ask ourselves, “What can we do differently this year?”
“As we all know, we can’t control what others say or do, but we have some control over how we react, and this is where mindfulness can help,” says Sharon Brock, MS, member of the Stanford Lifestyle Medicine Gratitude & Purpose pillar and UCLA Certified Mindfulness Facilitator. “By centering yourself with meditation before guests arrive, you can set the tone for harmony. And if conflict still arises, you can practice mindfulness in the moment to help you handle the situation with more composure.”
Brock is the bestselling author of The LOVEE Method, a five-step mindfulness tool to help manage emotions in real-time and bring us into a state of clarity and balance. LOVEE is an acronym that stands for label, observe, value, embrace, and equanimity.
“Let’s say you experience a strong emotion, like anger or anxiety. It can be processed by the mindfulness practices of labeling, observing, valuing, and embracing the emotion. When the emotion has settled, a clearing is created for equanimity to arise,” says Brock.
“Equanimity means having an even-keeled, calm, and balanced mind, which can come in handy when spending the day with challenging in-laws,” says Brock.
How to Respond vs. React
So, what can we do when a disagreeable family member starts talking politics and activates a surge of anger within us? Most people either retaliate with a scathing comment or hold back and swallow their rage. Since neither option is a healthy way to process emotions, Brock offers a third option to transform this difficult emotion with the steps of LOVEE.
“If anger gets activated while seated at the dinner table, rather than be overly expressive or repressive, we can take a deep breath and mentally do the label and observe practices,” says Brock.
When doing the label practice, Brock recommends phrasing the label “anger is rising” rather than “I am angry” so that we create some space between ourselves and the emotion. For the observe practice, Brock advises doing a quick body scan to locate and observe the emotion as a sensation in the body. She shares that observing our emotions allows us to recognize that they are temporary experiences, not permanent states. Knowing that the emotion will eventually pass can help us stay calm in the moment.
“Emotions are energies in motion; they are not personal,” says Brock. “When we don’t identify with our emotions and we simply observe them as fluid sensations in the body, we are acknowledging the emotions for what they actually are—energies in the body that rise and fall, come and go.”
Brock offers these scripts to say to ourselves in the heat of the moment to soothe our emotions:
- “Anger is rising. I feel the sensation of my heart beating fast. I take a deep breath, observe the sensation, and not react. I may respond after the emotion has passed.”
- “Anxiety is rising. I feel the sensation of clenching in my stomach. I take a deep breath, observe the sensation, and not react. I may respond after the emotion has passed.”
- “Sadness is here. I feel the sensation of heaviness in my chest. I take a deep breath, observe the sensation, and not react. I may respond after the emotion has passed.”
Mindfulness and Self-Compassion
Brock says that the label and observe practices are effective mindfulness techniques for calming ourselves during a time of conflict. However, if the anger remains after the challenging moment has passed, she recommends going through the rest of the steps of the LOVEE Method as a formal meditation.
After label and observe, the value and embrace practices bring self-compassion into the meditation, which research shows offers psychological healing. During the value practice, we accept our emotions as natural aspects of the human condition, acknowledging that others would feel the same in the given situation. We also value our emotions because they have something to tell us, such as revealing a desire for harmony within the family.
Self-compassion deepens with the embrace practice. Here, we give our emotion a “hug” and say to ourselves, “I see you. I hear you. What do you need?” When working with anger, the need is often for respect. In this case, Brock recommends putting both hands on the heart and saying to ourselves, “I respect you.”
“Acknowledging that we are not alone and offering ourselves what we need helps soothe our emotions. With these practices, we are offering ourselves compassion and we are learning to take care of ourselves emotionally,” says Brock. “Over time, self-compassion practices help us to meet our own emotional needs, which fosters independence, resilience, and self-confidence.”
Cultivating Equanimity
After we have processed the emotion with the practices of label, observe, value, and embrace, the final step is equanimity. Here, we return our attention to the original person or circumstance that activated the intense emotion.
During this step, Brock invites us to repeat the equanimity phrase: “Things are as they are, may I accept things just as they are.” Or, in the case of the difficult family member: “They are who they are, may I accept them just as they are.”
Brock clarifies that accepting is not the same as condoning someone’s behavior or implying that the circumstance is morally right; rather the purpose of repeating these phrases is to bring our nervous system into balance and cultivate equanimity in our psyche.
“Equanimity is not about stepping back and not taking action; rather it allows us to take wise action from a place of calm and reasoning,” says Brock. “With an equanimous state of mind, we release resistance and resentment, and we are better able to navigate challenging circumstances with strength and grace.”
Click here to listen to the LOVEE Method meditation or here to learn more about Brock’s mindfulness offerings.
By Meagan Matthews, BS
Do you tend to have pessimistic thoughts throughout the day? Do you wish you had a more optimistic outlook? Incorporating this one habit might be the key to unlocking a more positive headspace, and it only takes three seconds.
“The Maui Habit” was created by BJ Fogg, PhD, New York Times bestselling author of Tiny Habits and founder of Stanford’s Behavior Design Lab. It goes like this: as soon as your feet hit the ground in the morning, you say to yourself, “It’s going to be a great day.” This habit is named after the Hawaiian island of Maui because Dr. Fogg associates this island with positivity and optimism. Though it may sound too simple to make a big impact, Dr. Fogg and those who have implemented the habit can attest to the difference it makes.
“I find this practice helpful, even on my worst days,” says Dr. Fogg. “When I’m worried about the day ahead, this statement–even when I say it with a question in my voice–seems to open the door just a crack to actually having a good day.”
The Neuroscience of Habitual Positive Thinking
A key aspect of our ability to create new habits is neuroplasticity, which describes the brain’s ability to perceive, respond, and adapt to external cues. The adaptation stems from what many researchers refer to as an action-outcome association. If an outcome is negative, you are likely to change your action to promote a positive outcome instead. This positive outcome reinforces the new action, and over time, it becomes almost automated, or a habit.
Researchers have found that our thoughts can alter the relationship between brain physiology and its influence on our well-being. Positive thoughts are accompanied by the release of oxytocin, a “feel good” hormone that functions like a positive outcome. Once positive thinking becomes a habit, it can improve your overall self conception. A 2013 meta analysis of 39 studies found that repeated exposure to a form of positive psychological intervention improved participants’ perception of well-being.
So how effective is “The Maui Habit” on improving your outlook? Dr. Fogg says that the most effective habit is the one which “happens in the morning, is really easy to do, […] and makes you feel good.”
Practice of the Month:
Do “The Maui Habit” Every Morning for 30 Days
Step 1: Identify the cue.
Dr. Fogg recommends this be when your feet first touch the floor. Others prefer it be when they first look in the mirror. What’s important is that it works for you!
Step 2: In your mind, say the phrase: “It’s going to be a great day.”
When the day ahead seems to be particularly difficult, Dr. Fogg recommends saying, “It’s going to be a great day, somehow.”
Step 3: Pause to feel the positive emotions.
Take a moment to let the optimistic feelings resulting from the phrase really sink in, then carry on with the rest of your day!
You might be surprised by just how quickly this little phrase becomes automatic (it may only take a few days!) and how it starts to impact your overall approach to life. Dr. Fogg says, “With this morning practice, you are setting an upward trajectory for your day. Rather than spiraling downward, you can continue to lift.”
More and more people today identify as spiritual but not religious. In this blog, we explore and appreciate what spirituality is as human beings to increase our capacity for more spiritual experiences in our lives.
“Spirituality is an individual experience,” says Bruce Feldstein, MD, BCC, Head of Stanford Lifestyle Medicine’s Gratitude & Purpose pillar. “As a chaplain and professor providing and teaching spiritual care for the past 25 years, I’ve often encountered people who identify as spiritual but not religious. I’m always amazed by the wide variety of ways people experience and express their spirituality.”
What Do We Mean by Spirituality?
Dr. Feldstein draws from these descriptions of spirituality with his patients and students:
- “Spirituality is the way you find meaning, hope, comfort and inner peace in your life. Many people find spirituality through religion. Some find it through music, art, or a connection with nature. Others find it in their values and principles.” – American Academy of Family Physicians
- “Spirituality is the aspect of humanity that refers to the way individuals seek and express meaning and purpose and the way they experience their connectedness to the moment, to self, to others, to nature, and to the significant or sacred.” – Journal of Palliative Medicine
- Spirituality is a core dimension of our humanity. “We are not human beings having a spiritual experience. We are spiritual beings having a human experience.” – Pierre Teilhard de Chardin
Discover What Spirituality Means for You
As a professor, Dr. Feldstein previously taught a course for Stanford medical students entitled “Spirituality and Meaning in Medicine.” With the intention of allowing students to discover and appreciate spirituality in their lives (both personally and professionally as medical students), he led them through this exercise:
First, he shared the descriptions of spirituality listed above and then invited them to explore what spirituality means for them from their personal experience.
Then, he said to the class: “Recall a time in your life you would call spiritual or deeply meaningful, whatever that means for you.” After this reflection, Dr. Feldstein gave the students these journal prompts:
- What was the situation? Were you alone or with others?
- What thoughts or emotions occurred during this time?
- What about this memory caused you to recognize it as spiritual or deeply meaningful?
“Every student had a story, and every story was unique,” says Dr. Feldstein. “Some were moments of awe or deep peace; others were stories of the kindness of strangers where they didn’t feel alone; others were ‘a-ha’ moments of guidance and realization. These spiritual experiences were all moments of spontaneous happening–it wasn’t on the calendar. Often, they took place outside of their everyday routines.”
Dr. Feldstein observed that this reflection exercise increased all the student’s capacity to recognize and cultivate spirituality in their lives.
“We all have this capacity for spiritual experiences, but many of us don’t recognize it,” says Dr. Feldstein. “Most of us are living in black and white, but recognition of these experiences can move us into technicolor.”
Activities that Can Allow for Spiritual Experience
Although we can’t control, predict, or anticipate these spiritual experiences, we can put ourselves in situations and states of mind that make them more likely.
In his class, Dr. Feldstein asked his students to share the situations or activities where they had spiritual or deeply meaningful experiences.
Here are some examples of what the students shared:
- Life-cycle moments, including births, deaths, weddings, or graduation days.
- While listening to music that brought a deep feeling of peace.
- While volunteering for a cause that was meaningful to them.
- While taking a walk in nature and pausing to admire the beauty of the trees.
- While offering or receiving kindness and compassion while in conversation.
- While connecting with others in book groups or reading meaningful books on their own.
- While singing, dancing, and/or praying.
- While visiting a loved one at the hospital.
- While cooking with friends and mindfully eating the food.
- While taking a yoga class and connecting to their breath.
- During a morning meditation when focusing on gratitude.
In pursuit of well-being, Dr. Feldstein invites us to choose a few daily activities that are spiritual and meaningful for us. This will help us to be more attuned to spiritual experiences when they spontaneously occur. And when they do, he invites us to pause and acknowledge them, savor them, and feel gratitude afterward.
“As human beings, we have the capacity for spiritual experiences because we are spiritual by nature,” says Dr. Feldstein. “Being spiritual is not something we need to ‘do’, it’s what we already are, so we just need to allow for it.”
To improve health and longevity, most people focus on eating the right food, sleeping enough hours, and getting enough exercise. But what if the secret to living longer and healthier isn’t only based on what you take in but also on what you give? Whether we are giving presents during the holidays or offering a listening ear to a friend who is struggling, giving strengthens our relationships, improves our mental health, and can even positively impact our physical health.
“We can offer acts of generosity in many ways—with our time, our resources, and our kindness and compassion. Even something as simple as offering a smile to a stranger can have a significant impact on our well-being,” says Stanford researcher Akivah Dixon Northern, DSc, who is also a chaplain and graduate of Yale Divinity School.
Giving is Good for Your Mental Health
Giving can take many forms, such as holding the door for someone, helping a friend move, or volunteering in the community. Research has shown that volunteering, in particular, offers incredible benefits for mental health and longevity. For example, this study explored the health benefits of volunteering among adults aged 50 and older. During a four-year follow-up period, researchers found that those who participated in 100 or more hours of volunteering per year had lower risks of mortality and physical functioning limitations. Their volunteering also resulted in higher psychosocial outcomes—they experienced higher optimism, greater purpose in life, and reduced depression, hopelessness, and loneliness. Another study on the “helper’s high” emphasized how giving results in feelings of happiness and promotes self-esteem and a sense of purpose.
Volunteering was also linked to mental health and longevity by centenarian researcher Dan Buettner in his Blue Zone docu-series. Blue Zones are regions of the world where people are said to live longer and healthier lives, and have the greatest number of people who have reached the age of 100 (centenarian). “Generally speaking, people who volunteer have better memories, better social connections, and report higher levels of happiness,” said Buettner in the Netflix special.
Dr. Northern also has experience with Blue Zones in that she is an alumna of Loma Linda University, and Loma Linda is the only Blue Zone in the US. “Finding joy and purpose through helping others is common among the many centenarians in Loma Linda,” says Dr. Northern.
Giving is Good for Your Physical Health
Giving also has measurable effects on physical health. One study showed a relationship between giving and lowered blood pressure. This study recorded systolic blood pressure, diastolic blood pressure, mean arterial pressure, and heart rate every 30 minutes for 24 hours. Analysis revealed that when participants positively connected with others and gave social support, they recorded lower blood pressure.
This study also revealed that participants with a higher tendency to give social support reported greater self-efficacy, higher self-esteem, less depression, and less stress than participants with a lower tendency to give.
Given that giving reduces stress, it may also lower cortisol levels in the bloodstream. Cortisol is known as the “stress hormone” because it’s released when the body is stressed. Elevated cortisol levels due to chronic stress can contribute to inflammation and diseases like Type 2 diabetes, arthritis, and cardiovascular conditions. Giving may also increase “feel-good” chemicals like dopamine, serotonin, and oxytocin, promoting good physical health.
Giving is Good for Your Professional Health
At Stanford, Dr. Northern conducts research with medical students to assess what is challenging about medicine versus what brings them joy. Dr. Northern’s data shows that when students are being generous with patients—either with their time, presence, or compassion—they experience the joys of feeling connected and making a difference, and have a renewed sense of purpose and dedication.
“Doing good deeds and connecting with others not only enhances emotional and physical well-being but it can also bring joy to our work,” says Dr. Northern. “When we give, it takes our minds off ourselves and makes us more aware of the needs of others. When we are generous, we create relational harmony, purpose, and meaning, all of which are beneficial to our overall health.”
By Meagan Matthews, BS
With the holiday season in full swing, gift-giving is at the top of many of our to-do lists. While gifting at this time of year may feel obligatory, or even stressful, as we agonize over what to get those we love, the act of giving can actually be a wonderful opportunity to strengthen our relationships with loved ones. Research has shown that stronger social connectedness can provide us with powerful benefits to our health. According to a recent publication of studies done at the Wharton Behavioral Lab, the best way to do this is by giving an experiential gift rather than a material one.
“Things accumulate in physical space and must eventually be disposed of,” says Steven Crane, MS in Community Health and research scholar at Stanford’s Behavior Design Lab. “Experiences only accumulate in our memories, our digital photo albums, and ideally in the shared history we build with important people in our lives. They represent a great opportunity to share an experience or adventure with our friends and family.”
In the research paper, Associate Professors Cindy Chan of UTSC and Cassie Mogilner of UCLA defined material gifts as ones a gift recipient holds onto, while experiential gifts are ones a recipient lives through. They proposed two hypotheses based on existing experimental gifting research. First, that experiential gifts produce a greater increase in relationship strength than material gifts, regardless of whether the recipient experiences the gift with the giver present. And second, that emotionality is the underlying driver of the first hypothesis, and using experiential gifts evokes more emotion than that of material gifts.
Through four studies, Chan and Mogilner manipulated different gift-giving scenarios to examine how various conditions impacted participant relationships. They consistently found that receiving an experiential gift created greater strength in a relationship than a material one. Interestingly, this applied even to material gifts that were highlighted for their experiential component, i.e. gifting a coffee mug as just an object versus as an opportunity for the experience of sharing a coffee date. Chan and Mogilner also found experiential gifts, whether experienced with the giver present or not, produced greater emotional reactions and feelings of gratitude among recipients compared to material gifts, therefore having a greater capacity to strengthen the relationship.
“The authors take a strong scientific approach, using randomization to an experiential gift-giving or physical gift-giving condition,” says Crane. “We can be fairly confident that it’s the experiential gift-giving itself that drives the results of stronger relationships.”
So if you’re stressed this holiday season about what to get the people you love, consider getting them tickets to a concert, passes to an art class that you take together, or simply offer some kind of support your loved one might need. These shared experiences are more likely to deepen the connection between you and increase your social connectedness, which is associated with greater health.
“Giving is an opportunity to develop habits of altruism and thinking of other people’s interests and needs,” says Crane. “When you give support to others, they’re naturally more inclined to support you in the future when you need it, and this social support is one of the main mechanisms that protect us against the harmful health impacts of stress.”
By Donovan Giang
This blog is part of our Gratitude & Reflection newsletter. If you like this content, sign up to receive our monthly newsletter!
With the holiday season upon us, the spirit of joy is in the air. From magazine advertisements of happy families having a delicious meal to hearing Christmas carols in department stores, we are constantly being fed the message that we should be joyful at this time of year. However, if we are not feeling joy, these messages can be a continual reminder of what we are missing, often making us feel worse.
Luckily, researchers such as Akivah Northern, DSci (c), MDiv member of the Stanford Lifestyle Medicine Gratitude and Reflection pillar, explore different ways to experience and cultivate joy in our lives. Northern is a chaplain, doctoral candidate at Loma Linda University and she received her Masters of Divinity from Yale University. Her dissertation research is a Stanford IRB approved study, exploring medical students’ joys and challenges as they were expressed during Reflection Rounds, a required course for medical students taking their core clinical clerkships at Stanford School of Medicine. Northern co-facilities Reflection Rounds with Bruce Feldstein, MD, BBC who brought Reflection Rounds to Stanford seven years ago.
“We know that medical students are challenged, however less is spoken about their joys, which are equally as important,” says Northern. “Joy in medicine is an ancient aspiration that dates back to the fourth-century Hippocratic Oath, which is still taken by physicians today. Experiencing joy as a physician is part of the very foundation of medicine, so it is essential to cultivate it as medical students begin working with patients.”
So, how does one define joy? In Hebrew and Greek, joy has many meanings, such as delight, exaltation, rejoice, gladness, cheer, exuberance, and triumph. Northern shares that during challenging times, feelings of sorrow and grief are valid and a natural part of the human experience.
“There are times when life brings us situations when we have to lament, but we don’t have to stay there ,” she says. “There are so many different types of joy, such as received joy, divine joy, announcing joy, profit joy, fruit of the spirit joy, and jumping for joy, joy! So, even during hard times, we can choose to savor the myriad of joys and intentionally create reasons for joy.”
Joy Linked to Gratitude
In exploring joy, researchers examined the relationship between joy and gratitude. This study consisted of self-report measures from university students. To measure joy, the researchers used scales developed within the study, such as the State Joy Scale and the Dispositional Joy Scale. To quantify gratitude, the researchers used scales of Dispositional Gratitude, a Gratitude Questionnaire, and a Gratitude, Resentment, and Appreciation Test. These self-report measures found that joy can increase gratitude and gratitude can increase joy, suggesting an “intriguing upward spiral” between the two.
“Research linking positive emotions like joy and gratitude to well-being is vital for patients as well as for healthcare providers,” says Northern. “For example, preliminary results from my research showed that medical students’ expressed joy when they were grateful for teachers, peers, and for the profession of medicine, but especially for their patients”
Looking at her data, Northern found that in 30 expressions of joy by medical students, 17 were associated with gratitude. For example, one medical student expressed joy as gratitude for being “deeply honored” to have met and had “easy, comfortable conversations” with a patient, his spouse and family. Another student expressed joy as appreciation for the way his physician mentor engaged with a patient, describing the interaction as “beautiful and wonderful.” The student appreciated seeing the physician be present with the patient, admiring the quality of the physician’s presence and the “commonality” the physician and patient shared. A third medical student expressed that although she could not deliver medical care to a distraught patient with overwhelming life stressors, she still felt joy because “ultimately, just being a listening human was the number one therapy delivered that day.”
“A surprising finding from the research was when medical students’ expressed joys and challenges simultaneously, they often had a breakthrough to a discovery or new joys and insights,” says Northern. “When we allow joys and challenges together, we become more resilient and emotionally buoyant, and often something new emerges from the experience.”
Joy Linked to Well-being
In recent years, joy has become an object of study in the humanities and medicine. Joy, as a positive emotion, has consistently been suggested to be a key aspect of well-being in the field of positive psychology. Martin Seligman, the founder of this field, developed the PERMA+ Model. The “P” in PERMA+ stands for positive emotion (joy, gratitude, and optimism), the “E” for engagement, the “R” for relationships, the “M” for meaning, the “A” for accomplishments, and the “+” for other elements beyond these.
In further research on joy as a positive emotion, researchers conducted a study to examine the pre-existing strategies individuals use to maintain high levels of positive emotion. To measure the strategies the participants (university students) used, the researchers applied an Emotion Regulation Profile to categorize participant reactions to hypothetical situations. One result from this study found that mindfulness (being present in the moment) was positively correlated with positive affect.
Another way positive emotions (including joy) increase well-being at the physiological level is by increasing one’s resilience. In this study, university students prepared a short speech, which served the purpose of stimulating a stress response. Using cardiovascular measures (to gauge the stress response), ambient mood and emotion measures, and psychological resilience measures, the researchers found that positive emotions hastened cardiovascular recovery (a lower amount of time needed to return to baseline cardiovascular measures, including heart rate and finger pulse data) after the experimental stressor.
Another study examining the influence of positive emotions on physiological stress processes was the first to demonstrate that gratitude and thankfulness can buffer against the negative effects of acute stress on cardiovascular responses.
“Even in stressful times, joy can be a choice,” says Northern. “Even in a hard situation, we can look for joy. Even if we can’t see the joy currently, we can anticipate the joy that may come in the future from accepting the challenge, resolving it or reframing our understanding.. When we choose to approach challenges in the company of joy and hope, we are investing in our own well-being and our future.”
By Jonanne Talebloo
This blog is part of our Gratitude & Reflection newsletter. If you like this content, sign up to receive our monthly newsletter!
We have all heard the saying “mind over matter” when it comes to athletics and physical challenges. But can this saying be applied to health, healing, aging, and longevity? Studies suggest that optimism may play a leading role in improving not only one’s emotional well-being but also physical health and increasing lifespan.
Optimism, defined as the tendency to be hopeful and expect positive outcomes, has been linked to improved mental health and well-being in that it uplifts one’s mood and outlook on life. Optimism alone may not be the silver bullet for health and happiness, but studies show that it is one of many factors that can positively influence health, longevity, and lifespan.
For example, research shows that optimism helps diminish stress and anxiety, which lowers the stress hormone cortisol. Elevated levels of cortisol and blood pressure have been linked to an increased risk of stroke, hypertension and heart attack. Chronic stress can have negative effects on almost all of our bodily systems, including the endocrine system, where stress can impair communication between the immune system and the hypothalamic-pituitary-adrenal (HPA) axis, and potentially lead to immune disorders.
Optimism also assists with healing. Akivah Northern is part of the Stanford Lifestyle Medicine Gratitude and Reflection Pillar and earning her doctoral degree in Religion and Health at Loma Linda University. She is a chaplain, which are professionals who listen and accompany patients and their families in life-threatening, physical, existential, moral, or spiritual distress. Northern is the founder of a soon-to-open healthcare center that incorporates lifestyle medicine, chaplaincy intervention, and the arts.
“Optimism is not just helpful, it is vital for those who are suffering,” says Northern. “As a chaplain, I engaged patients in optimism and hope, instilled a sense of the sacred, and offered explorations regarding ultimate meanings. These conversations served as calming, hope-filled, and relieving medicine for patients.”
Optimism and Longevity
Recent studies have explored the connection between optimism and longevity and how a person with a positive outlook has the potential to live a longer, healthier life. A recent study revealed that optimism (defined as “the global expectation that things will turn out well in the future” and measured by cortisol stress reactivity and questionnaires) was linked to decreased cortisol levels, which is an important factor regarding increased longevity. Another study found that higher levels of optimism (assessed using the Revised Optimism-Pessimism Scale) were linked to increasing lifespan by as much as 15 percent.
In a review article examining a variety of health and longevity benefits associated with optimism, researchers found a whole host of benefits. Highlights from the review were that greater optimism predicted greater career success, better social relations, and better health. The article also concluded that the positive effects of optimism appeared to reflect individuals with a greater engagement in pursuit of desired goals. Another large-scale study showed that the link between optimism and increased longevity was independent of ethnic origin and applied across many racial and ethnic groups.
In order to understand how optimism can make such dramatic impacts on our health and longevity, the neural underpinnings of optimism have also been studied. Research suggests optimism activates areas of the brain involved in mood regulation, attention allocation, emotional expression, language processing, and perception of oneself. Modulating these areas with our thoughts may improve psychological well-being by improving one’s perception of the world, themselves, and self-expression.
“Optimism is the opposite of stress, worry and anxiety, which can increase inflammation and chronic illness in the body,” says Northern. “By leaning toward a calming and optimistic way of being, we are increasing not only our mental, emotional, and spiritual well-being, but also our physical health and longevity.”
Optimism can be Cultivated
Although optimism is defined as a trait ingrained in individuals, people can learn to develop optimism over time. Learned optimism can be cultivated through music, gatherings, and culture in community. This sense of community strengthened by optimism can promote individual well-being, contribute to advancements in public health, and even inspire social change on a global scale.
An example of cultivated optimism through culture and community is the fact that millions of Iranian women worldwide have learned to adopt an optimistic attitude in their fight for freedom and equality. Research also shows that optimism improves resilience, another essential characteristic for Iranian women. Optimism and resilience among the Iranian diaspora have been the foundation of a global community that continues to inspire change regarding women’s rights.
Optimism can also be developed at the individual level by working with internal thoughts, such as breaking pessimistic thought patterns or cultivating the experience of gratitude by keeping a gratitude journal. Another way to work towards adopting an optimistic mindset is by challenging and re-writing negative self-talk. For example, this can mean changing phrases such as “I will never be able to do this.” to “This is a challenge I look forward to working towards overcoming.” Furthermore, one study notably found that optimism can be increased through a very simple intervention in which individuals imagined their best possible self for five minutes each day.
“Our internal dialogue is everything. What we tell ourselves, the language we use on the inside will come out on the outside,” says Northern. “So, we need to be intentional about being optimistic, generous, and forgiving—this will make such a difference not only for those around us, but for our own health and healing.”
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As the holiday season approaches, many of us eagerly anticipate the joyous moments of togetherness, gift-giving, and, of course, indulging in mouthwatering dishes that have become synonymous with holiday celebrations. Whether it’s grandma’s famous pecan pie or Aunt Sally’s stuffing, these cherished holiday recipes bring with them a comforting sense of nostalgia that warms our hearts. However, there’s no denying that the generous spreads served during the holidays can take a toll on our health.
The good news is that you don’t have to sacrifice taste and tradition to make your holiday feasts healthier. In fact, we at Stanford Lifestyle Medicine believe it’s possible to transform your beloved recipes into delicious versions that nourish your body.
We also recognize the significance of celebrating the season with the foods we love. Our mission is to bridge the gap between these two priorities, demonstrating that health-conscious recipes can not only reduce sugar, cut down on saturated fats, and enhance nutritional value but also deliver flavors that rival the indulgent classics.
In this blog, we will provide you with expert insights, trusted recipes, and innovative ingredient swaps that will empower you to make healthy choices while still savoring the essence of the season.
Holiday Recipe Recommendations from a Physician Chef
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Dr. Carlie Arbaugh is a Stanford surgical resident, chef, and member of our Healthful Nutrition Pillar. After graduating from Cornell University with a BS in Human Biology, Health and Society she attended medical school at Stanford School of Medicine and gained professional certifications in Plant-Based Nutrition and Culinary Arts. Dr. Arbaugh firmly believes that food plays a fundamental role in our health, community, and culture. This passion drives her commitment to exploring the harmonious blend of deliciousness and nutritiousness in our food choices. Delve deeper into Dr. Arbaugh’s expertise as she shares her recipe recommendations and ingredient swaps for the upcoming holiday season.
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Stuffed Mushrooms
“For the past two holiday seasons, I’ve been whipping up a delightful dish that everyone has loved – stuffed mushrooms,” says Dr. Arbaugh. “Whether served as an appetizer or a side, it’s a naturally vegetarian gem, with the flexibility to go fully vegan. What’s more, it’s a breeze to prepare, requiring just a handful of simple ingredients.”
Dr. Arbaugh follows the New York Times Cooking recipe, making a healthy tweak by swapping out the butter for vegan butter or olive oil.
“In general, mushrooms stand as a healthful, naturally plant-based meat alternative, thanks to their ability to deliver that irresistible umami flavor!” she emphasizes.
Quinoa Stuffing
Dr. Arbaugh also recommends swapping traditional stuffing for quinoa stuffing.
“It’s a nice whole grain alternative to stuffing made with bread (especially white bread) and you can boost the nutritional value and flavor by adding seasonal veggies, nuts, and dried fruits,” she states.
There are numerous recipes out there, including the nutrient-rich and fiber-packed creation found on Allrecipes.
Roasted Vegetables
“A simple way to add more plants to your holiday spread is by roasting some seasonal vegetables with a sprinkle of spices and herbs,” says Dr. Arbaugh.
A go-to favorite for Dr. Arbaugh is roasted butternut squash, like this example by Well Plated. Tossed with maple syrup, cinnamon, and rosemary, this recipe is infused with holiday flavor.
Seasonal Fruit Crisp
Seasonal fruit crisps and crumbles are another holiday favorite of Dr. Arbaugh. “Crisps and crumbles are a wonderful holiday dessert as they are primarily fresh fruit and use less flour, butter, eggs, and sugar than you would find in a cake or cookie,” she states.
When possible, Dr. Arbaugh recommends choosing fruits and vegetables that are in season. “Many people don’t actually know what is truly in season because so many of our grocery stores provide a lot of the same produce year-round and transport it in from other geographic locations,” she states. “Seasonal produce is often harvested at its peak ripeness, ensuring maximum nutrient content and flavor.”
Seasonal produce can vary across different regions of the US due to the range in climates. There are many online resources that can be used to track this information. For Bay Area residents, Dr. Arbaugh recommends the San Francisco Environment Department website.
Plant-Based Recipes From a Stanford Food Researcher
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Jessica Hope, MSN, NP is a passionate advocate of plant-based diets, an impactful nutrition researcher at Stanford University, and integral member of our Healthful Nutrition Pillar. After studying at Princeton University, she gained her master’s at Vanderbilt University School of Nursing and became a nurse practitioner for the abortion clinic at Planned Parenthood in San Mateo. She went on to conduct nutrition research at the Stanford Prevention Research Center, the Division of Immunology & Rheumatology, and now at the Humane & Sustainable Food Lab where she serves as the research coordinator. Continue reading to discover Hope’s expert tips on crafting a more plant-based holiday spread.
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Hope’s Family Recipe for Mashed Potatoes
Hope’s mashed potato recipe, a cherished family favorite each year, stands out for its ease and health-conscious approach. “This simple recipe is not only beginner-friendly but prioritizes health,” she says.“These are great leftovers, too, so I always make as much as I can fit into my biggest pot.”
Hope also recommends mashing the potatoes by hand using a real potato masher for the best results. “To enhance the nutritional content and minimize the impact on blood sugar levels, try leaving the potato skins on as they add fiber and contribute to a more interesting texture and flavor,” she says.
Ingredients
- Golden/yellow organic potatoes
- Unsweetened organic soy milk (I prefer Silk brand)
- Salt
- Organic Earth Balance butter (either sticks or whipped is fine)
- Freshly ground pepper, optional
- Fresh organic parsley, finely chopped, optional, for garnish
Directions
- Use a sharp knife to cut the larger potatoes into 6 pieces and the smaller ones into quarters. Put as many as you want to cook (my Aunt Emily’s recommendation was 2 potatoes per person) into a heavy pot. Then add enough water to just barely cover the top layer of potatoes. Bring to a boil. After it starts boiling, put a lid on the pot and turn the heat down to a lively simmer.
- Gather your other ingredients, and recruit someone with strong arms (in our family, my son is the designated masher). You’ll have enough time to set the table and/or get started on another dish.
- Keep an eye on the potatoes. You want to cook them until they are very tender when poked with a fork, but not so long that they start to fall apart. When they reach that point, drain out the water.
- Keep the potatoes in that same hot pot on the stove, but with the heat turned off. Immediately add Earth Balance butter. The amount is up to you; imagine how much butter you’d want on a small potato and then multiply that by the number of potatoes you used. Immediately begin mashing. After a minute, add only enough milk to moisten the potatoes so that they are easier to mash. Add a little salt, and pepper if using. After mashing for a while, it’s fine to add a little more milk if necessary to get the consistency you like.
- Once the potatoes are fairly smooth, taste to see if they need more butter, salt, or pepper. After transfering to a pretty serving bowl, top with a tiny bit of chopped parsley if desired. Enjoy!
The only caution Hope has with this vegan recipe is related to one ingredient—Earth Balance vegan butter. “While it is a healthier alternative to cow’s butter because it contains zero cholesterol and only half as much saturated fat, it is still equally high in calories and is not a whole food,” she says.
Healthy Sweet Potato Swaps
Hope recommends using your go-to sweet potato recipes as a starting point for incorporating healthy ingredient swaps.
“Most sweet potato dishes can smoothly transition to whole-food plant-based versions that still maintain the flavor of your family’s traditional holiday recipe,” she states.
Explore Hope’s suggestions below for ingredient swaps that can seamlessly replace traditional components.
* To make homemade flax eggs, Hope recommends using the recipe from Minimalist Baker.
Pumpkin Pie Cups
Hope enthusiastically endorses the dessert creations by Feasting on Fruit, especially their six-ingredient pumpkin pie cups. The almond flour crust caters to a grain-free lifestyle, and the sweet potato and pumpkin provide fiber and beta-carotene. Additionally, the simplicity of the recipe ensures a hassle-free preparation while maintaining a focus on wholesome ingredients.
More Resources
For more recipe inspiration, Hope recommends the three-course vegan and gluten-free holiday menu from Oh She Glows.