A Psychologist's Top 3 Tips To Flex Your "Soul Muscles" For Longevity

If you're serious about increasing your well-being and longevity, you need a sense of spirituality. 

It's not just something we believe here at mindbodygreen—the science is pretty clear on this. "The data shows that engagement in spiritual practices leads people to be healthier and live longer, happier lives," says psychologist David DeSteno, Ph.D., on this episode of the mindbodygreen podcast. 

DeSteno is a professor at Northeastern University who focuses on understanding the science behind religious practices and how they can benefit our well-being. And to be clear, he has a very broad definition of spirituality; you don't necessarily have to attend religious services to reap the longevity benefits.

"People often say the body is a temple. That typically means you should take care of your body—you should treat it with respect, you should exercise…" DeSteno explains. "But the body is also a vehicle for spirituality and can be a temple in that way as well." 

Think about it: Exercise helps you connect with your own body, clear your mind, and fosters community. Plus, "When you engage in exercise, not only does it release endorphins—the chemical that is responsible for the runner's high—but it also releases endocannabinoids," DeSteno adds. "These endocannabinoids socially bond people1." 

Practicing gratitude is an easy, effective way to tap into your spirituality. It's certainly a case for starting a gratitude journal. However, "most people [write a] gratitude journal at the end of the day," says DeSteno. "That's great, but that means you're going to feel grateful for 20 minutes before you go to bed."

Whereas, if you want your gratitude to influence your daily activities and interactions, you'll want to incorporate it earlier in your routine. 

He references a practice in Judaism called "Nisim B'chol Yom" (which translates to "miracles of the everyday"), in which people give thanks frequently during the day. "There are all these very brief blessings you can give for lots of things—a beautiful sunset, your health, a beautiful painting, a good night's sleep, whatever it is," DeSteno explains. "It makes you microdose gratitude throughout the day."

Meditation is associated with plenty of physical benefits: It can actually lower cortisol2, which can help with blood pressure and heart rate; it can increase dopamine levels3, which is key for mental health and memory; meditators also have higher melatonin levels4, which is necessary for quality sleep. 

But meditation wasn't necessarily created for those health benefits, says DeSteno. "It was intended to reduce suffering in the world—yours and somebody else's," he notes. And those who meditate, DeSteno found, tend to have a more compassionate response to suffering.