하버드대 교수가 말하는 노화를 늦추는 최고의 습관 "늙지 않고 오래 살고 싶다면 '이것' 하세요"

Summary

A Harvard psychology professor with 45 years of research emphasizes the deep connection between the mind and body in health. His experiments show that mindset can influence physical conditions, such as blood sugar levels and arthritis symptoms. He explains how labels and expectations about aging, like thinking it's inevitable to get sick with age, can worsen health. By changing one's mindset, gaining control over actions, and fostering positive expectations, it's possible to slow aging, improve health, and live longer. The professor urges viewers to rethink traditional notions of aging and health.

Takeaways

• 🧠 The mind plays a significant role in health, as much as diet and exercise.
• 🍬 A study showed that the perceived sugar content in a drink can affect blood sugar levels, demonstrating the power of the mind over physical responses.
• 🎹 Imagining playing the piano helped arthritis patients feel less pain and increased their strength, indicating the mind's ability to influence physical conditions.
• 🏆 Avoid being limited by societal labels and expectations, as they can negatively impact health behaviors and outcomes.
• 📉 Labels like 'pre-diabetic' can lead to a self-fulfilling prophecy, worsening health conditions due to negative expectations.
• 💪 Exercise and proper nutrition can prevent weight gain and chronic diseases even as one ages, contradicting common beliefs.
• 🚫 Increasing self-control can improve health by empowering individuals to make better choices and endure discomfort.
• 🌟 Focusing on bodily symptoms can help regain control and self-efficacy, leading to better health.
• 🚫 Eliminating negative expectations about aging can improve health outcomes, as shown by studies on memory and exercise.
• 🌈 Maintaining a positive outlook on aging can have a powerful effect on health, even more so than medication.

Q & A

What is the main focus of the Harvard psychology professor's 45-year research?

The main focus of the research is the correlation between health and the mind, emphasizing that the mind plays as significant a role in health as diet and exercise.

What was the outcome of the experiment where sugar content was varied in beverages given to type 2 diabetes patients?

The participants who drank the beverage labeled with a higher sugar content experienced a spike in blood sugar levels, suggesting that their blood sugar levels were affected by their thoughts.

How did the piano video experiment impact arthritis patients' symptoms?

Arthritis patients who were instructed to imagine playing the piano while watching a pianist's hand movements experienced a reduction in joint pain and an increase in well-being, unlike the control group who simply rested while listening to music.

What is the significance of the 'labels' mentioned in the script, and how can they impact health?

Labels refer to societal expectations and constraints that can influence behavior and health. For instance, being labeled as 'pre-diabetic' can lead to a self-fulfilling prophecy of worsening health if one accepts the label without challenging it.

How can one change their health trajectory by altering their mindset according to the script?

By focusing on actions that are beneficial to one's health and not being constrained by societal labels or negative expectations, individuals can improve their health outcomes.

What role does willpower play in maintaining health according to the psychologist David Glass's experiment?

Willpower provides motivation and helps endure discomfort. In the experiment, participants who felt they had control over the noise they were exposed to showed less stress response, highlighting the importance of perceived control in managing stress.

How can focusing on bodily symptoms help in enhancing control over one's health?

By concentrating on bodily symptoms and tracking changes over time, individuals can recognize moments of self-control and thus enhance their overall control over their health.

What is the impact of negative expectations on health as illustrated in the script?

Negative expectations, such as believing that memory declines with age, can actually contribute to poorer health outcomes. The script cites an experiment where elderly individuals with fewer age-related biases had better memory performance.

How did the experiment with hotel housekeepers change their health outcomes?

Hotel housekeepers who were led to believe that their work could be considered exercise experienced positive health changes such as weight loss and lower blood pressure, demonstrating the power of positive expectations on health.

What is the key takeaway from the script regarding aging and health?

The key takeaway is that positive expectations and a change in mindset regarding aging can have a powerful effect on health, often more so than medication or other interventions.

How can one adopt a healthier mindset to improve longevity and overall well-being?

By avoiding being constrained by societal labels, increasing willpower, and eliminating negative expectations, one can adopt a healthier mindset that can lead to improved longevity and well-being.

Outlines

00:00

🧠 The Power of Mind Over Health

This paragraph discusses the significant role of the mind in determining health outcomes, emphasizing that mental well-being is as crucial as diet and exercise. The speaker, a Harvard psychology professor with 45 years of experience, presents studies showing how beliefs can affect physical health. One study involved giving different sugar content labels to the same beverage to type 2 diabetes patients, resulting in higher blood sugar levels in those who believed they consumed more sugar. Another study split arthritis patients into two groups, one imagining playing the piano to music and the other just listening, showing that the former group experienced reduced symptoms and increased vigor. The professor concludes that changing one's mindset can lead to physical changes, suggesting that breaking free from societal labels and expectations can improve health.

05:03

💪 Enhancing Control and Optimism for Health

The second paragraph delves into the importance of control and optimism in maintaining health. It describes an experiment where participants were subjected to noise, with one group given a button to stop it but told not to use it. This group showed less stress than the control group without the button, highlighting the psychological benefit of perceived control. The paragraph also discusses how negative expectations about aging can worsen health, contrasting it with the positive impact of optimistic beliefs. An experiment with hotel cleaners showed that framing their work as exercise led to weight loss and lowered blood pressure, demonstrating the power of positive expectations. The speaker encourages embracing positive attitudes towards aging and health, suggesting that such mindsets can be more effective than medication in promoting longevity and well-being.

Keywords

💡Health and Mind

Health and Mind are central to the video's theme, emphasizing the profound connection between physical health and mental well-being. The video suggests that just as diet and exercise are crucial for health, so too is the state of one's mind. For instance, the video discusses how participants' blood sugar levels spiked simply because they believed they consumed a high-sugar drink, illustrating the power of the mind over physical health.

💡Placebo Effect

The Placebo Effect is a psychological phenomenon where a person experiences a perceived improvement in their condition simply because they believe they are receiving treatment. The video uses the example of how the belief in a high-sugar drink affected blood sugar levels, showcasing the mind's influence on health outcomes.

💡Stereotypes

Stereotypes are oversimplified and generalized beliefs about a group of people. In the context of the video, stereotypes about aging and health are highlighted as potentially harmful. The video argues that societal labels and their hidden constraints can affect health behaviors and outcomes, such as how being labeled as 'pre-diabetic' might lead to worse health habits.

💡Aging

Aging is a natural process that the video discusses in terms of both physical and mental changes. The video challenges negative stereotypes about aging, suggesting that with positive attitudes and behaviors, one can age healthily. It contrasts the common belief that aging leads to chronic diseases with the idea that with proper lifestyle choices, one can maintain good health regardless of age.

💡Self-Efficacy

Self-Efficacy refers to an individual's belief in their own ability to succeed in specific situations or accomplish a task. The video highlights how a sense of control and self-efficacy can improve health outcomes. For example, participants who felt they could control noise were less bothered by it, demonstrating the impact of self-efficacy on stress and well-being.

💡Optimism

Optimism is a positive outlook on life and the expectation that good things will happen. The video suggests that maintaining an optimistic attitude can enhance health and well-being. It contrasts the negative expectations about aging and health with the benefits of positive expectations, as seen in the experiment with hotel cleaners who were led to believe their work was exercise.

💡Stress

Stress is a state of mental or emotional strain or tension resulting from adverse or demanding circumstances. The video discusses how stress can negatively impact health and how techniques such as focusing on one's body and symptoms can help manage stress levels, thereby improving overall health.

💡Control

Control in the video refers to the sense of agency and influence one has over their life and health. It is suggested that a belief in one's ability to control health outcomes can lead to better health behaviors and results. The video uses the example of giving a control button to participants to illustrate how even the perception of control can reduce stress responses.

💡Chronic Diseases

Chronic Diseases are long-term health conditions that require ongoing management. The video challenges the notion that chronic diseases like diabetes and hypertension are inevitable with age. It argues that with proactive lifestyle changes and medical interventions, one can prevent or delay the onset of such diseases, emphasizing the role of personal agency in health.

💡Expectations

Expectations in the video refer to the beliefs and anticipations people hold about future events, particularly related to health and aging. The video discusses how positive expectations can lead to better health outcomes, as seen in the experiment with hotel cleaners who were led to view their work positively. It contrasts this with the negative impact of negative expectations on health.

💡Perception

Perception is the way in which something is regarded, understood, or interpreted. The video emphasizes the power of perception in shaping health outcomes. For example, the belief about the sugar content in a drink or the perception of one's work as exercise can significantly affect physical health, demonstrating the mind's profound influence on the body.

Highlights

The mind plays a crucial role in health as much as diet and exercise.

A study showed that blood sugar levels rose in type 2 diabetes patients after drinking a beverage labeled with a higher sugar content, even if the sugar content was the same.

An experiment with arthritis patients showed that those who imagined playing the piano had reduced symptoms and increased strength compared to those who just listened to music.

Changing one's mindset can lead to physical changes in the body.

Avoid being constrained by societal labels and expectations, which can have a negative impact on health.

A study tracked people diagnosed with 'pre-diabetes' and found that they were more likely to develop diabetes due to the label's negative influence.

Numbers and health indicators are not fixed and can change with effort.

Increasing physical activity and protein intake can prevent weight gain with age.

Improving lifestyle habits and receiving proper treatment can prevent chronic diseases even as one ages.

Avoid being limited by age-related labels and focus on behaviors that promote health.

Increasing self-control can enhance motivation and help endure discomfort.

An experiment showed that people who had control over noise were less bothered by it than those without control.

Self-control is important for maintaining health and can be increased by focusing on bodily symptoms.

Optimism and reducing stress can generally improve health.

Negative expectations about aging, such as memory decline, can actually impact memory performance.

An experiment with hotel cleaners showed that positive expectations about their work as exercise led to weight loss and lower blood pressure.

Maintaining a positive attitude towards aging can lead to better physical health.

Changing thoughts can lead to physical changes, and redefining concepts of disease and aging can delay aging.

Transcripts

나는 하버드대 심리학과 교수로 45년

동안 건강과 마음의 연관성에 대해

연구했다 사람들은 늦지 않기 위해

식습관을 관리하고 운동을 한다 하지만

한 가지 간과하는 것이 있다 건강에는

식습관이나 운동만큼이나 마음이

엄청나게 중요하다는 사실이다 똑같은

음료에 설탕 함량만 다르게 표기한 뒤

혈당 변동성이 큰 제 2형 당뇨

환자들에게 주었다 그들은 설탕 을

확인한 다음 음료를 마셨다 그 결과

설탕 함량이 높게 적혀 있는 음료를

마신 참가자들의 혈당이 치솟 샀다

생각에 의해 혈당치가 달라진 것이다

나는 실험을 더 해보기로 했다 관절염

환자들을 두 그룹으로 나눈 다음

피아니스트의 손을 촬영한 영상을

10일 동안 보게했다 영상을

시청하면서 a 그룹은 피아노를 치는

상상을 하게 했고 비 그룹은 연주를

들으며 휴식을 취하게 했다 시청

전후에 관절염 증상과 악력을 비교했다

a 그룹은 관절염 증상이 완화되고

악력이 증가한 반면 비 그룹은 별다른

차이를 보이지 않았다 실험을

거듭할수록 결과는 명확했다 몸과

마음은 우리가 생각하는 것보다 더욱

깊게 연결되어 있었다 마음을 바꾸면

몸을 바꿀 수도 있다는 의미다 마음을

변화시켜 노화를 늦추고 건강하게 오래

사는 방법은 무엇일까

첫 번째 꼬리표에 얽매이지 말아라 난

내성적이라서 사람을 잘 못 사귀 50

넘었으니 점잖게

행동해야지 사람들은 무의식적으로

사회가 만들어 낸 꼬리표와 그

꼬리표의 숨은 제약에 따라 행동한다

꼬리표는 건강에도 영향을 미친다 혈당

농도를 측정하는 당화 혈색소 검사에서

5.6% 사람은 정상 진단을

5.7% 사람은 당뇨 전단계 진단을

받는다 정상 진단과 당뇨 전단계

진단을 받은 사람들의 삶을 13년

동안 추적했다 향후 궤적이 크게

달랐다 정상 진단을 받은 사람들은

정상을 유지했지만 당뇨 전단계 진단을

받은 사람들은 시간이 갈수록 당화

혈색소 수치가 치소 샀다 당뇨에

걸리기 직전이라는 이야기를 들으면

건강해지려고 노력할 것 같지만 오히려

그 반대였다 어차피 곧 당뇨에 걸릴

거라고 생각하면서 식습관에 신경을 덜

쓰며 운동도 덜했다 당뇨 전단계라는

꼬리표가 질환을 심화시킨 것이다

하지만 꼬리표는 절대적이지 않다 여러

수치와 건강 지표들은 고정적이지

않으며 노력에 따라 얼마든지 달라질

수 있다 흔히 나이가 들면 살이

찐다고 생각한다 하지만 운동량을

늘리고 단백질 섭취를 늘리면 나이가

들어서도 살이 찌지 않을 수 있다

또한 나이가 들면 누구나 당뇨 고혈압

고지혈증 등과 같은 만성질환에

걸린다고 생각한다 하지만 일찍부터

생활 습관을 개선하고 적절한 치료를

받는다면 나이가 들어서도 만성질환에

걸리지 않을 수 있다 건강하게 오래

살고 싶다면 나이에 관한 꼬리표에

얽매이지 말자 자신에게 더 유리한

행동이 무엇인지 생각하고 그것을

행동으로 옮기려고 노력해야 한다 두

번째 력을 높 라 통제력은 우리에게

동기를 부여하고 불편한 상황을

견디는데 도움을 준다 통제력이 있을을

때와 없을 때는 어떻게 다를까

심리학자 데이비드 글래스는 실험

참가자들을 두 그룹으로 나눈 다음

시끄러운 소음에 노출시켰다 a

그룹에게는 소음을 멈출 수 있는

버튼을 주면서 되도록이면 사용하지

말라고 했다 B 그룹에게는 소음을

통제할 수단을 주지 않았다 실험 결과

a 그룹은 는 비 그룹에 비해 소음에

대한 거부 반응이 적었다 자신이

원하면 언제든지 소음을 멈출 수 있는

통제력이 있다고 느꼈기 때문이다

통제력은 나이가 들수록 중요한 역할을

한다 통제력이 없다고 느끼면

무기력해지기 쉽지만 통제력이 있다고

느끼면 자기 효능감이 높아져 건강을

향상시킬 수 있다 건강에 대한

통제력을 높이는 방법은 내 몸의

증상에 집중하는 것이다 술을 끊고

싶은데 끊지 못하고 있다고 해보자

일어나서 자기 전까지 두 시간에 한

번씩 주어진 문항에 따라 자신의

상황을 기록한다 그리고 일주일 후에

기록을 확인한다 시간마다 달라진

자신의 상황을 살펴보면 내가 언제

술을 마시고 싶어 하는지 마시고

싶어도 참는 순간이 언제인지 알 수

있다 스스로에게 통제력을 발휘한

순간이 있다는 것을 깨달으면 몸에

대한 통제력을 더 쉽게 발휘할 수

있게 된다 내 몸의 증상에 집중해

통제력을 회복하자 낙관적인 마음이

커지고 스트레스는 주어 건강이

전반적으로

증진된다 세 번째 부정적인 기대감을

없애라 기대감은 건강에 막대한 영향을

미친다 가짜 약도 효과가 있다고

믿으면 치료가 되지만 진짜 약도

효과가 없다고 믿으면 치료가 안 된다

나이가 들면 기억력이 나빠진다고 믿는

노인과 나이와 기억력은 상관이 없다고

믿는 노인을 모아 기억력 테스트

를했다 나이에 대해 편견이 많은

노인들은 젊은이보다 기억력이 나빴지만

나이에 대해 편견이 적은 노인들은

젊은이들만큼 기억력이 뛰어났다 나이가

들수록 기억력이 나빠질 거라는

부정적인 기대감이 기억력에 영향을

끼친 것이다 나는 호텔 청소부를

대상으로 한 가지 실험을 더했다

청소부 일은 육체적으로 고된

활동이지만 그들은 그 일을 운동으로

보지 않았다 나는 호텔 청소부들 들을

두 그룹으로 나눴다 a 그룹에게는

일이 운동이 될 수 있다고 설명하면서

긍정적인 기대감을 심어 주었고 B

그룹에게는 일반적인 건강 정보만을

제공했다 한 달 후 a 그룹은 체중이

줄었고 혈압이 떨어졌다 비 그룹은

눈에 띄는 차이를 보이지 않았다

긍정적인 기대감만으로 운동 효과가

나타난 것이다 70대에 서핑을 하고

80대에 30대와 같은 몸매를

유지하는 사람도 있다 이들은 늙고

젊음의 관계 없이 건강할 수 있다고

마음으로 믿었고 언제든 삶을 충만하게

살 수 있다고 생각했다 그에 따라

신체도 건강하게 유지할 수 있었다

건강하게 오래 살고 싶다면 노아에

대한 비관적인 기대가 아닌 긍정적인

기대감을 품어야 한다 노아에 대한

긍정적인 기대감은 그 어떤 약보다

강력한 효과를 발휘할 것이다 생각을

바꿔야 몸이 변화한다

질병과 나이에 대한 통념을 바꾼

거장의 45년 연구 노화를 늦추는

보고서이 콘텐츠가 도움이 되었다면

구독과 좋아요를 눌러 주세요