Conscientiousness is the Secret to Longevity

BFL-IMAGE_Conscientiousness is the Secret to Longevity
 
 
 
 
 
Nothing will ever be as important as the quality of the decisions you make. 
“I don’t tell lies, because I can look into the future and see that it is more trouble than it’s worth.” – Chloe, Age 7
Many researchers are looking for the fountain of youth and hoping to find it in a new medication or natural supplement.  Although I am rooting for these researchers, nothing will ever be as important to your longevity as the quality of the decisions you make throughout your life in regards to your health and your relationships.  The quality of these decisions is a direct reflection of the physical health of your brain.
According to a remarkable study, one of the main predictors of longevity is conscientiousness.
Dr. Lewis Terman of Stanford University started the study in 1921.  He and his team evaluated 1,548 bright children who were born around 1910.  Now spanning 90 years, researchers have discovered many fascinating findings that connect healthy brain function with longevity.
Some of the major findings include:
▪   Hard work and accomplishment (usually associated with good brain function) are strong predictors of longevity.
▪   Those who were most disappointed with their achievements died the youngest.
▪   Being undependable and unsuccessful in careers (usually the sign of poor brain function) had a whopping increase in mortality.
▪   Reaction to a loss with drinking, depression, anxiety, and catastrophizing was associated with early death (further causing poor brain function).  On the other hand, those who thrived after loss following a period of grief and adjustment (using brain-healthy recovery skills) got a “resiliency bonus” and lived an average of 5 years longer.
▪   An optimistic, carefree attitude encouraged people to underestimate risks and approach their health in a lackadaisical fashion, which decreased longevity. They died more often from accidents and avoidable deaths. (Behaviors associated with poor prefrontal cortex function and subsequent poor planning).
Some in the media have erroneously interpreted this study to mean, “Pessimists live longer than optimists!”  This is not true; optimists of the hardworking, careful variety live longer lives than the average person.  It is the “carefree” optimists who never worry, rarely plan or think about future consequences who do not live as long.
▪   Thoughtful planning and perseverance (usually associated with good brain function) was associated with longevity.
▪   Prudent, persistent achievers with stable families and social support lived longer (all signs of healthy brain function).
▪   People with habits, routines, and social networks which encouraged exercise did the best.
▪   Social relationships dramatically impact health.  The group you associate with often determines the type of person you become.  For people who want to improve their health, association with other healthy people is usually the strongest and most direct path to change.
▪   Moderate worry, meaning you care and think about the future, is important to stay healthy.  Clearly, this research and my own clinical experience has shown that some anxiety is good.  People who are risk-takers and have low levels of anxiety take unreasonable risks that often lead to an early grave.  Obviously, too much anxiety is bad.  But not enough anxiety has been associated with more bad decisions about health and safety.
People who are conscientious and “finish what they start” seem to have a reduced risk of developing Alzheimer’s disease.
According to a 12-year study involving Catholic nuns and priests, the most self-disciplined individuals were found to be 89% less likely to develop Alzheimer’s disease than their peers.
Robert Wilson and colleagues from Rush University Medical Center in Chicago followed 997 healthy Catholic nuns, priests and Christian brothers between 1994 and 2006.  At the beginning of the study, the clergy completed a personality test to determine their level of conscientiousness.
Based on answers to 12 questions such as “I am a productive person who always gets the job done”, they received a score ranging from 0 to 48.  On average, volunteers scored 34.  Over the duration of the study, 176 of the 997 participants developed Alzheimer’s disease.  However, those with the highest score on the personality test – 40 points or above – had an 89% lower chance of developing Alzheimer’s than participants who received 28 points or lower.
Dr. Wilson hypothesized that more conscientious individuals likely have more activity in their prefrontal cortex, an area that is responsible for decision-making and planning.  Other researchers have confirmed this finding.
Can You Change Your Level of Conscientiousness?
In the Terman study, researchers found that people can indeed increase or decrease their conscientious over time.  I have seen patients do so and I have witnessed it in myself as well.
As I have learned more and more about brain function and developed brain envy, I have developed better habits and my behavior has been more consistent.  I feel much more in control of my own behavior than I did even 5 or 10 years ago.  I have seen others’ conscientiousness deteriorate after a head injury, binge drinking or drug use, being exposed to an environmental toxin, or at the onset of developing dementia.
Before discussing how to boost level of conscientiousness let’s first define what it is.
Conscientiousness concerns the way we manage our impulses.
Impulses are not inherently good or bad.  It is what we do with them that make them that way.  Sometimes we need to make a snap decision and cannot think about it over and over.  Other times we want to be spontaneous and fun, especially when we are relaxing.  But when it becomes a way of life it can take a serious negative toll on your health.
Giving into immediate desires – like the donuts – often produces immediate rewards but undesirable, long-term consequences.  Impulsive behavior can lead to being fired from your job, divorce, drug or alcohol abuse, jail, or obesity – all of which have a negative impact on your health.  Acting impulsively often brings regret because you failed to entertain all of your options.  The accomplishments of an impulsive person are often smaller, more diffuse, and less consistent.
A hallmark of intelligence and what separates us from other animals is our ability to think the consequences of our behavior before acting on an impulse.  It is the internal dialogue that accompanies “Then What?”  Effective decisions usually involve forethought in relation to your goals, organizing and planning, which helps you not only live in the moment, but also 10 or even 50 years from now.
Being prudent is another label for conscientiousness.  It means being wise and cautious.  If you are conscientious you are more likely to avoid troubled situations and be perceived as intelligent and reliable by others.  If you go overboard, of course, others will think you are a compulsive perfectionist or a workaholic.
6 Facets of Conscientiousness:
  • True confidence.  You have a true feeling of being self-efficacious.  You know you can get things done.
  • Organized, but not compulsive.  Keep an orderly home or office and keep lists and make plans.
  • A high sense of duty.  You have a strong sense of moral obligation.
  • Achievement-oriented.  Drive to be successful at whatever you do and have a strong sense of direction.
  • Persistence.  You have the ability to stay in track despite the obstacles that might come your way.
  • Thoughtfulness.  You are disposed to think through possibilities and the consequences of your behavior before acting.

8 Steps to Boost Your Conscientiousness:

  1. “Then What?”  Always carry this question with you.  Think about the consequences of your behavior before you act.
  1. Protect your brain from injury or toxins.  This one should be obvious!
  1. Get 8 hours of sleep.  Less sleep equals lower overall blood flow to the PFC and more bad decisions.
  1. Keep your blood sugar balanced throughout the day.  Research studies say that low blood sugar levels are associated with lower overall blood flow to the brain, poor impulse control, irritability and more bad decisions.  Have frequent smaller meals throughout the day that each have at least some protein.
  1. Optimize your omega three fatty acid levels by eating more fish or taking fish oil.  Low levels of omega three fatty acids have also been associated with ADD, depression, Alzheimer’s disease, and obesity.
  1. Use your One Page Miracle.  I call this exercise the One Page Miracle because it makes such a dramatic difference in the lives of those who practice it.  Your mind is powerful and it makes happen what it sees.  Focus and meditate on what you want.
  1. You have to practice using your PFC.  Self control is like a muscle.  The more you use it the stronger it gets.  This is why good parenting is essential to helping children develop self-control.  If we gave in to our eight-year-old every time she wanted something or threw a temper tantrum we would raise a spoiled, demanding child.  By saying no and not giving in to tantrums, we teach her to be able to say no to herself.  To develop your PFC you need to do the same thing for yourself, practice saying no to the things that are not good for you and over time you will find it easier to do.
  1. Balance your brain chemistry.  Issues such as ADD, anxiety and depression decrease self-control.  Getting help for these problems is essential to being in control of your life.  Trying to use willpower to control your behavior when your sleep is off, omega-3 fatty acids or blood sugar levels are low, or your brain chemistry is off is nearly impossible.

Be the Boss of Your Life and Your Longevity
It is the quality of your decisions that will help you live a long time… or kill you early. 
By applying the principles on Brain Fit Life, you can boost your prefrontal cortex  and have much better control of your health and your destiny.
You CAN be the boss of your life, instead of allowing your cravings – or the food pushers – to take your life early. 
A little forethought (and appropriate anxiety) is all that is required.  When evaluating a decision, step back and ask yourself, “Is this really in my best interest?  Will this make me better, stronger, healthier, or more passionate?  Or, will this steal from my life?”
Choose to be in charge.  Become the CEO of your long, healthy, vibrant, meaningful life.