- New data suggest people can improve physically and mentally after age 65.
- Researchers found a link between having a positive mindset about aging and greater odds of improvements over time.
- Experts say the findings make a strong case for thinking positively about your golden years.
Many people associate aging with decline, but a growing body of research suggests that some of your better years come late in life. Now, a new study finds that thinking positively about getting older can have a big effect on how well you age.
The study, which was published in the journal Geriatrics, analyzed data from more than 11,000 people aged 65 and up who participated in the Health and Retirement Study, a long-term survey of older adults in America. The researchers looked at a range of metrics, such as tracking changes in mental abilities with a cognitive test and gauging physical function by assessing walking speed.
The study participants were followed for up to 12 years, and the researchers examined how each individual fared, rather than the participants’ average changes as a whole. During the study, 45% of the participants showed improvements in either physical function or mental abilities, with about 32% showing cognitive improvements, and 28% showing physical improvements.
Also worth pointing out: Many participants’ abilities stayed the same during the study, rather than declining. Specifically, 51% stayed stable or improved in cognition, and 38% stayed stable or improved in walking speed.
When the researchers dove deeper, wondering why some older adults improved over time while others didn’t, they found something interesting: Those who held more positive beliefs about aging had greater odds of improved cognitive and physical performance.
Meet the experts: Thea Gallagher, Psy.D., clinical associate professor at NYU Langone Health and cohost of the Mind in View podcast; Hillary Ammon, Psy.D., clinical psychologist at the Center for Anxiety and Women’s Emotional Wellness
“Our findings underscore the need to instill or magnify the positivity of age beliefs and to redefine aging so that it includes the possibility of improvement,” the researchers wrote in the study.
This isn’t the first study to suggest that mindset can influence how well you age. Here’s what’s behind the link.
Why might mindset influence how well you age?
It’s important to note that the study found a link between having a positive mindset about aging and improving over time—it didn’t show that the right mindset actually causes these changes. Still, experts say there’s likely something to this connection.
Research published in the journal Psychoneuroendocrinology in February analyzed data from 726 women who took part in the Midlife in the United States study. The researchers discovered that women who said they had higher levels of anxiety about getting older also had faster epigenetic aging—a measure of biological age based on chemical changes to DNA. The researchers concluded that “fears about declining health may manifest biologically and contribute to accelerated aging processes.”
So, how do fears “manifest biologically?” It’s likely that these beliefs influence behavior, according to Thea Gallagher, Psy.D., clinical associate professor at NYU Langone Health and cohost of the Mind in View podcast. “If someone believes aging means inevitable decline, they may be less likely to exercise, challenge themselves mentally, stay socially connected, or seek treatment because they assume it won’t make much of a difference,” she explains. “On the other hand, people who believe they can continue to grow and adapt are often more likely to engage in behaviors that support healthy aging.”
This is common in psychology, Gallagher says. “We often see that our expectations shape our actions and over time, those actions shape our outcomes,” she says.
Hillary Ammon, Psy.D., a clinical psychologist at the Center for Anxiety and Women’s Emotional Wellness, agrees. Feeling anxious or unhappy with the idea of getting older can fuel anxiety, she points out. “Chronic anxiety can start to directly negatively impact one’s physical health,” Ammon says. It can also raise the risk of depression, which may lower the odds someone will have good dietary and exercise habits, worsening overall health with time, she adds.
Feeling negative about getting older can also raise levels of the stress hormone cortisol, Ammon says. “This could impact sleep, make blood sugar fluctuate, and increase inflammation,” she says, noting that all of these are linked to poorer health over time. It stands to reason, then, that the opposite could be true: Having a positive mindset about getting older may support better sleep, blood sugar management, and more.
Still, Gallagher warns, “It’s important not to oversimplify the results.” To be clear, the data do not suggest that people can think themselves healthy.
Why might some older adults show improvement?
There is likely more than just a belief system at play here, according to Gallagher. “Our brains and bodies remain remarkably adaptable throughout life,” she says. “People may retire from chronic stress, become more physically active, improve their sleep, strengthen social relationships, or finally have time to invest in hobbies and learning.”
The brain also can form new connections over time. “Cognitive and emotional growth doesn’t stop at a certain age,” Gallagher says. “In fact, many older adults become better at regulating emotions, prioritizing what matters most, and letting go of things that once caused unnecessary stress.”
Aging can come with challenges, but it also brings with it perks like resilience, perspective, and healthier habits, Gallagher says.
How to put this to work for you
According to Gallagher, the findings suggest that aging is more flexible than many realize. “While none of us can control every aspect of getting older, we have more influence over our health and wellbeing than we sometimes give ourselves credit for,” she says.
Instead of trying to stop the aging process, Gallagher recommends asking yourself how you can continue to grow as you get older. “Staying physically active, nurturing meaningful relationships, continuing to learn new things, and resisting the cultural narrative that getting older automatically means decline can all help people age in a healthier, more fulfilling way,” she says.
If you’re struggling with having a positive mindset around aging to the point that it’s interfering with your daily life, Ammon says it’s a good idea to talk to a mental health provider. “There are therapists, like myself, that specialize in health anxiety,” she says.
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