Kindness may matter more than we realise
It was a year ago that I sent the very first Better You, Backed by Science email.
I sent it to around 100 people.
Now around 3,000 people receive it, with more subscribing each week.
As this is the 52nd email (I send this as a weekly email as well as hosting on my website), I thought I’d dedicate it to one of the subjects that matters most to me.
Kindness.
Because kindness matters. Maybe more than we realise.
Not just emotionally or socially.
Biologically.
Your immune cells actually respond to kindness.
Researchers randomly assigned 182 volunteers into three groups over four weeks:
• One group carried out three acts of kindness for other people each week
• One group carried out three acts of kindness for themselves each week
• One group simply noted three events each week
Blood samples were taken before and after the study.
The result was fascinating.
In the people who practiced kindness towards others, researchers observed changes in the genetic activity of circulating immune cells.
Activity reduced in a group of genes associated with stress-related inflammatory responses, while natural antiviral activity appeared to be strengthened.
From being kind.
Your body doesn’t stay neutral when you’re kind.
And this is only one small part of the story.
There are many other ways kindness affects us. Broadly speaking, there are five general side effects:
The Five Side Effects of Kindness
- Kindness supports mental health
- Kindness is good for the heart
- Kindness slows ageing
- Kindness improves relationships
- Kindness is contagious
These are all backed by science.
Kindness influences brain chemistry and even brain structure. It can lower blood pressure, support cardiovascular health, counter some of the biological effects of chronic stress, strengthen relationships, and create ripple effects that extend far beyond the original act.
And speaking of ripple effects…
I was recently a judge for the Kind Schools Award, run by the charity 52-Lives, where I also serve as honorary scientific advisor.
52-Lives help one person in need every week of the year — hence the “52”.
Over the past few years they have also brought kindness programmes into schools across the UK, reaching more than a quarter of a million children.
Young people are learning what kindness looks like, why it matters, and how it shapes lives.
As I was reflecting on this, something struck me.
The real impact isn’t only happening today.
Some of these children will become future leaders. Others will quietly shape communities through the quality of person they become.
Kindness doesn’t only change individual lives.
Over time, it helps shape the kind of society we create together.
That’s partly why I’ve written four books on kindness and continue speaking and teaching about it.
Kindness gives us immediate benefits — in health, wellbeing, relationships and work.
But in the longer term, it shapes our collective future.
Try This: the little things
Because kindness affects biology, it’s easy to assume it requires big acts.
But the opposite may be true.
The small things matter because they’re the things we do most often.
Nature rewards consistency.
• Listen
• Be supportive
• Practice patience
• Be encouraging
• Smile
• Offer help where you can
• Give genuine compliments
• Try to see the best in people
And finally, thank you.🙏
If you’ve read one of these emails, shared one, replied to one, or been here from the beginning — thank you for being part of this first year of Better You, Backed by Science.
Here’s to the next 52 emails.
Oh, and if you missed any of the emails over the past year, or have just subscribed recently, here’s a link to access all of them (apart from the first 4 which didn’t archive – it took me a month to realise how to collect them all on one page :-)).
Watch the YouTube version
I make a short YouTube video each week featuring the main idea of each weekly email.
Here’s a link to this week’s one.
And here’s a link to the entire playlist featuring all my Better You, Backed by Science videos from the last 52 weeks.
References (for those who wish to explore further)
The kindness and immune cells study. Link.
Learn about 52 lives. Link.
Some of my books (including those on kindness). Link.
More
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