Consider the benefits of kindness and civility for better health

by Mark A. Mahoney, Ph.D., R.D.N.

As our society (as well as other Nations) continue to have significant issues related to basic kindness and civility amongst groups of citizens we should all focus more on the overall benefits that may occur if we just take time to pause and reflect upon what individual & societal benefits may accrue. We all have much more that should bind us together rather than break us apart. The following column focuses on the benefits, not the differences.

The science-backed benefits of kindness
Kindness isn’t just about being nice—it’s a powerful force for personal and social transformation. Every small act of kindness sends ripples far beyond the moment, benefiting not only the receiver but also the giver and even bystanders who witness it. Science confirms that kindness has profound effects on our well-being, relationships, and even longevity. Here’s why making kindness a daily habit can improve your life and the world around you.

Kindness
Kindness improves physical and mental health by reducing stress and blood pressure, boosting mood-regulating neurotransmitters like serotonin and dopamine, and increasing oxytocin, which promotes bonding and lowers cortisol levels. Acts of kindness are also linked to increased lifespan, a stronger immune system, greater happiness, and reduced symptoms of depression and anxiety.

Some specific benefits of kindness
Acts of kindness not only benefit those in receipt of kind acts but science has proven that there are astonishing health benefits for those performing those acts and, even to those simply witnessing acts of service. Reported benefits to physical health include increased lifespan, more energy, reduced pain and lower blood pressure.  Mental health benefits show increased feelings of community, empathy, compassion and gratitude may occur. Additional mental health benefits for those performing acts of kindness include:

• Reduced stress and anxiety. acts of kindness releases oxytocin, the feel-good hormone, which increases self-esteem and optimism. These, along with decreased levels of cortisol help reduce stress and anxiety and can lift your mood.
• Improved resiliency. Increased feelings of happiness and peace, as well as stronger immunity help with resiliency because they strengthen the ability to stay grounded during difficult times.  With a boosted immunity the body is kept healthy and able to ward off disease. Even just witnessing acts of kindness increases the body’s immunity.  Serotonin is also increased which regulates mood in the brain and builds resilience.
• Increased pleasure. Kindness to others releases endorphins in the body that lights up the pleasure center in the brain. This phenomenon is known as the “helper’s high “and makes the giver feel as if they were the recipient of the good deed, not the giver.
• Reduced depression and greater well-being. When we give of ourselves, everything from life satisfaction to self-realization (the fulfillment of one’s own potential) is improved.  Additionally, physical health improves significantly, mortality is delayed, and depression is reduced.  Feelings of well-being, that of feeling healthy, happy and positive, as well as, good fortune, as in feeling positivity and good luck are also increased.

Performing small acts of kindness isn’t neither difficult nor necessarily time consuming.  Try a little harder each day to increase your acts of kindness.  You will be astonished at how good it will make you feel. And, now, more than ever, the need exists to interact in a positive, respectful manner which not only enhances our own physical and mental/emotional health but has the real potential to do so to others.

Let’s not let the forces that clamor to tear us apart succeed. Listening to other viewpoints based on respectful dialogue and civility are keys to getting along in society.  Prejudging others is a failed approach and designed to turn one against another as respectful dialogue cannot generally occur under these circumstances.

Additional Resources
A science-based listing of why making kindness a daily habit can improve your life and the world around you is available through the Global Compassion Coalition at: https://www.globalcompassioncoalition.org/top-10-benefits-of-kindness/

Access the Mental Health Foundation’s Kindness Matters Guide at: https://www.mentalhealth.org.uk/explore-mental-health/kindness/kindness-matters-guide#

Check out the blog provided by the University of California-Davis on the power of practicing kindness at: https://health.ucdavis.edu/blog/equity-diversity-inclusion/the-power-of-practicing-kindness-/2024/01
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Mark A. Mahoney, Ph.D., R.D/N. served as a Peace Corps Volunteer in Ecuador in the mid-1970s.  has been a Registered Dietitian/Nutritionist for over 40 years completed graduate studies in Nutrition & Public Health at Columbia University and earned a Ph.D. in International/Intercultural Development Education at Florida State University.  He can be reached at marqos69@hotmail.com.