To improve health and longevity, most people focus on eating the right food, sleeping enough hours, and getting enough exercise. But what if the secret to living longer and healthier isn’t only based on what you take in but also on what you give? Whether we are giving presents during the holidays or offering a listening ear to a friend who is struggling, giving strengthens our relationships, improves our mental health, and can even positively impact our physical health.
“We can offer acts of generosity in many ways—with our time, our resources, and our kindness and compassion. Even something as simple as offering a smile to a stranger can have a significant impact on our well-being,” says Stanford researcher Akivah Dixon Northern, DSc, who is also a chaplain and graduate of Yale Divinity School.
Giving is Good for Your Mental Health
Giving can take many forms, such as holding the door for someone, helping a friend move, or volunteering in the community. Research has shown that volunteering, in particular, offers incredible benefits for mental health and longevity. For example, this study explored the health benefits of volunteering among adults aged 50 and older. During a four-year follow-up period, researchers found that those who participated in 100 or more hours of volunteering per year had lower risks of mortality and physical functioning limitations. Their volunteering also resulted in higher psychosocial outcomes—they experienced higher optimism, greater purpose in life, and reduced depression, hopelessness, and loneliness. Another study on the “helper’s high” emphasized how giving results in feelings of happiness and promotes self-esteem and a sense of purpose.
Volunteering was also linked to mental health and longevity by centenarian researcher Dan Buettner in his Blue Zone docu-series. Blue Zones are regions of the world where people are said to live longer and healthier lives, and have the greatest number of people who have reached the age of 100 (centenarian). “Generally speaking, people who volunteer have better memories, better social connections, and report higher levels of happiness,” said Buettner in the Netflix special.
Dr. Northern also has experience with Blue Zones in that she is an alumna of Loma Linda University, and Loma Linda is the only Blue Zone in the US. “Finding joy and purpose through helping others is common among the many centenarians in Loma Linda,” says Dr. Northern.
Giving is Good for Your Physical Health
Giving also has measurable effects on physical health. One study showed a relationship between giving and lowered blood pressure. This study recorded systolic blood pressure, diastolic blood pressure, mean arterial pressure, and heart rate every 30 minutes for 24 hours. Analysis revealed that when participants positively connected with others and gave social support, they recorded lower blood pressure.
This study also revealed that participants with a higher tendency to give social support reported greater self-efficacy, higher self-esteem, less depression, and less stress than participants with a lower tendency to give.
Given that giving reduces stress, it may also lower cortisol levels in the bloodstream. Cortisol is known as the “stress hormone” because it’s released when the body is stressed. Elevated cortisol levels due to chronic stress can contribute to inflammation and diseases like Type 2 diabetes, arthritis, and cardiovascular conditions. Giving may also increase “feel-good” chemicals like dopamine, serotonin, and oxytocin, promoting good physical health.
Giving is Good for Your Professional Health
At Stanford, Dr. Northern conducts research with medical students to assess what is challenging about medicine versus what brings them joy. Dr. Northern’s data shows that when students are being generous with patients—either with their time, presence, or compassion—they experience the joys of feeling connected and making a difference, and have a renewed sense of purpose and dedication.
“Doing good deeds and connecting with others not only enhances emotional and physical well-being but it can also bring joy to our work,” says Dr. Northern. “When we give, it takes our minds off ourselves and makes us more aware of the needs of others. When we are generous, we create relational harmony, purpose, and meaning, all of which are beneficial to our overall health.”