Tag: heart health

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Kindness and Gratitude = Health and Happiness

Researchers at the Mayo Clinic have found that regularly practicing a phenomenon they call "loving kindness” can profoundly change your attitude, outlook, and health[1].

Even better, regular practice rewires the brain to be more present and kinder to yourself and others, giving your focus and mood an added daily boost.

Here are three simple practices to get you started.

1. Loving-kindness meditation (LKM)

LKM is a quiet, solo reflective practice that focuses thought on the heart region and encourages warm, tender thoughts about a loved one or cherished others. In one study, one hour of LKM a week led people to report greater positive emotions – love, contentment, joy, satisfaction – during their social exchanges with others.

The researchers also documented health benefits from regular practice of LKM that include:

  • Reduced pain and tension from migraines
  • Reduced symptoms of depression
  • Possibly slowing the aging process. Studies have found that women who practice LKM have longer telomeres, which are like little end-caps on your DNA. Shorter telomeres have been associated with faster aging.

Even small periods of practice can help. One study found a 10-minute session of LKM increased feelings of social connection and positive feelings toward others.

2. Acts of kindness

This one is exactly what you’d imagine. Intentionally set a goal to be kinder to others.

Strategies can be as simple as doing something nice or unexpected for a loved one or even a stranger. Hold a door open for the person behind you. Offer a warm greeting or smile when unexpected. Make a special effort to extend kind words to someone. Send a friend or family member a simple text or email message – or forward an article you think they might enjoy – to tell them you are thinking about them. Take a few extra minutes to help or listen more closely to another.

Regular acts of kindness make you feel good – and beget more kindness.

Neuroscientists have confirmed that thinking or acting kindly toward others activates the part of your brain that makes you feel pleasure. It also releases the hormone oxytocin that increases interpersonal bonding and feelings of enjoyment from social interactions — the higher your oxytocin levels, the kinder and more generous you may become.

3. Gratitude

Everyone has something good in life for which to feel grateful. What’s on your list? If the answer does not come easy, it’s time to start building your list, literally. One way to increase feelings of gratitude is to write them down in a hand-written or virtual journal.

Researchers have found that feeling thankful for life’s little blessings can improve sleep, diminish fatigue, increase confidence, and even lessen depression.

And keeping some form of a gratitude journal — writing down happy moments, beautiful observations, or people or things you’re grateful for in your life — has been found to improve biological markers of heart health.

Like any other skill set, expressing kindness and gratitude gets easier with practice – and the benefits multiply. Start slow and simple with activities such as

  • Spend a few minutes each day thinking positive thoughts about the important people in your life.
  • Reflect on your week and write down a few things you’re most grateful for. Why not keep some slips of paper and a gratitude jar on your bedside table: end your day by writing down one special something from your day and putting it into the jar. You’ll drift off to sleep with positive feelings about a special someone or something – and have a wealth of reminders for those times when you feel down or alone.
  • Set aside 10 minutes to sit quietly, meditate, or simply think warm tender feelings about a loved one  that comes straight from your heart.

The world – and your relationships – will be better for your efforts. And you just might become a happier and healthier you.

[1] HOUSECALL, Vol. 19, Issue 24, March 22, 2018. Accessed online March 22, 2018 at https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/how-sharing-kindness-can-make-you-healthier-happier/art-20390060/?utm_source=newsletter&utm_medium=email&utm_campaign=housecall

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Tending the heart of leadership: A quick start plan

We know successful leaders lead from the heart – and that organizations benefit from the transparency and authenticity of their leaders.

We also know that stress and long hours on the job can take a toll on a leader’s heart, literally. Heart disease is the #1 killer of men and women in the United States. February is national heart-health month. 

The Leadership Professor doesn’t dish out health advice – she’s not that kind of doctor (and you’ll want to consult your medical professional on any health questions, concerns, or lifestyle changes you make). But she is willing to suggest you take a look at a new book and consider starting the “Quick Start Plan” from the Mayo Clinic. Mayo research has found it supports heart health.

Here’s the Mayo plan in an easy to remember form: Eat 5, Move 10, Sleep 8.  [That translates into advice to eat at least 5 servings of fruits and vegetables, move at least 10 extra minutes, and get 8 solid hours of sleep every day.]

To quote the Mayo Clinic on their new publication Mayo Clinic Healthy Heart for Life!: The Mayo Clinic Plan for Preventing and Conquering Heart Disease (from which the “Quick Start Plan” comes): the book “helps to distill doctors’ advice for a heart-healthy lifestyle into simple, practical steps, so it’s easy to take action right away” (from Sharing Mayo Clinic, Winter 2012, p.8).   

Eat 5, Move 10, Sleep 8.  The heart of leadership lies in the heart of the healthy leader. Spread the word!   

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Leaders, be thankful! You’ll thank me for the reminder– and help yourself along the way

This week in the U.S., many gather with family and friends to give thanks for our many blessings.

In today’s rough-and-tumble work world, it can be easy to lose sight of things for which we can be thankful. The global economic downturn has made work and life tougher – no doubt about it. The bottom-line matters more when there is less margin for error. And everyone is being asked to do more with less.

Leaders can balance the strain with a conscious focus on positive sentiments, like hope, enjoyment, compassion, and thankfulness.

Health and wellness research consistently confirms the physiological benefits: immediate positive changes in heart rhythms, as well as neural, hormonal and biochemical reactions that drop blood pressure, muscle tension, and stress hormones. Scientists at UCLA found that optimism strengthened immune functioning. And, forgiveness – letting go of resentment for a perceived offense (including forgiving yourself for not being perfect or where you thought you’d be at this point in your life) – decreases blood pressure, cortisol, and other hormones associated with heart disease, immunity disorders, and more.

Feeling good helps you weather the storms you face – and make progress on things important to you.

Need a little help given where things are in your life?  Try the following reasons to be thankful:

Take time and celebrate:  Yes, 80 is the new fifty!  U.S. Census figures have confirmed that the number of people living to age 90 and beyond has tripled in the past three decades and will quadruple by 2050. Stay healthy – and the odds are with you to have plenty of time to accomplish what you want to accomplish. Take pressure off yourself to have and do it all now, and celebrate where you are.

Let legendary pop singer Tony Bennett be your model. His new album "Duets II" – which is darn good, I might add – soared to No. 1 on the Billboard 200, a first for Bennett in his career and making him at 85 the oldest living act to reach No. 1. [Click on the album title and listen to a sample.]   

Get moving and be smarter:  The literature on exercise is conclusive: moderate amounts of regular aerobic exercise produce chemical changes that promote new brain cells in the part of the brain essential for learning and memory. Yahoo, positive news for aging brains!  Anyone can get smarter!  

Indulge and avoid guilt: Analysis of seven studies (with more than 100,000 subjects) found chocolate consumption associated with lower rates of stroke, coronary heart disease, blood pressure, and other cardiovascular conditions. The British Medical Journal reported chocolate eaters had decreases of 37% in risk of cardiovascular disorders and 29% in risk for stroke, but warned chocolate’s benefits come when eaten in moderation.  A prescription to eat chocolate – thank you, doctor!   

Relax and enjoy: NPR has a super series of Tiny Desk Concerts for a quick break in a long day. Last week they posted their best ever. Take a few minutes, click on the link, and enjoy. Yo-Yo Ma, Edgar Meyer, Chris Thile And Stuart Duncan: Tiny Desk Concert Notice the musicians’ joy and passion for their work. May you find yours! 

Happy Thanksgiving, everyone!