The heartfelt effects of kindness

As the old saying goes, it's better to give than to receive. Can the positive ramifications of generosity extend to your heart health? Maybe so, according to research that explores how psychological well-being can benefit health.

Strategies for improving health tend to focus mainly on what people can do for themselves, such as doing mindfulness meditation, finding ways to be more joyful, or cultivating gratitude, explains Dr. Laura Kubzansky, professor of social and behavioral sciences at the Harvard T.H. Chan School of Public Health. "But I think we've underestimated the importance of outward-facing prosocial behaviors," she says.

Behaviors based on internal resources, such as being more optimistic, are linked to a lower risk of cardiovascular problems. But engaging in prosocial, altruistic behavior that benefits others — such as doing volunteer work, giving money to charity, or performing small acts of kindness — may also benefit your heart.

Benevolent meditation

Loving-kindness meditation aims to cultivate unconditional compassion for other people (as well for yourself). It may help temper negative emotions such as anxiety, anger, and stress that can heighten the risk of heart-related problems. Some of the benefits may stem from changes in brain circuits known to regulate emotions, says Dr. Kubzansky. The American Heart Association offers tips on how to do it.

Volunteerism

Volunteering may offer a range of heart-related perks. One study found that high school students randomly assigned to volunteer with younger kids for 10 weeks had healthier body weights, cholesterol values, and inflammation levels four months later compared with other students on a waiting list. Another study found that adults over 50 who volunteered regularly were less likely than non-volunteers to develop high blood pressure over a four-year period. Volunteers were also more likely to get cholesterol testing and annual flu shots. And studies of adults participating in Experience Corps, an AARP program that pairs retirees with youth who need help with reading, found that female volunteers had higher daily step counts and reported lower levels of depression, both of which are related to a lower risk of heart disease. To explore ways to get involved, see "Find your niche: Volunteer resources."

Selfless spending

What if you give money rather than time? Spending money on other people or donating to charity seems to boost happiness and well-being, according to several studies. One study that assigned older adults with high blood pressure to spend their own money on themselves or others found that the more money people spent on others, the lower their blood pressure was two years later. A related study lasting six weeks found that people given $120 and assigned to spend it on other people had lower blood pressure than those assigned to spend the money on themselves.

While the mechanism isn't entirely clear, spending money on others may enhance feelings of social connectedness and positive emotions. That may help buffer people from everyday stress and lower their blood pressure. So notice how you feel after treating a friend to lunch, giving a service provider a big tip, or sending a donation to your favorite charity. For help choosing a trustworthy one, check Charity Navigator, which provides objective ratings on the cost-effectiveness and health of charitable programs.

Prosocial "snacks"

Even doing little things, like holding the door open or paying someone a compliment, can boost your mood. Informal, small acts add up over time. And these gestures may have even more impact during times of personal stress, says Kubzansky. "If you're feeling a little down or having a bad day, try doing something nice for someone else," she suggests.

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