Every December I choose a word to guide my intentions and set a gentle reminder to focus on for the upcoming year. This approach is known as “word of the year” and the word tranquility is my guide for this year. Tranquility is peace of mind, calm, quiet, and worry-free. Considering the events unfolding this year, the war in Ukraine, inflation, and increased in violence in all forms, while living in a pandemic, as well as personal challenges, having the word at the forefront of my thinking has been a blessing. One of the ways I maintain and protect my peace is through the pages of books. We all know that reading helps to expand our vocabulary which helps to improve our communication skills. And better communication promotes better relationships so we can live well with each other. Living in harmony helps us stay healthy. I am finding that I am more calm and patient when I read regularly. Studies have shown that reading is one of the easiest ways to care for your overall health and especially mental health. This blog post describes five health benefits of reading books, where to find books, as well as book recommendations to get you started or continue reading. Even if you are not a book lover I promise there is a book out there for you to enjoy. Read until the end for a special give away.
Five Health Benefits of Reading Books
1- Promote Sleep
Just as when you exercise you work the physical muscles, reading is like exercise for our brain. It keeps our mind active and makes our brain stronger. The same way when you exercise your physical muscles get tired, you need to rest. Reading a book is an active engagement of imagination that changes our state of consciousness. It is more than a distraction where anxious thoughts that cause tension disappear for a while, you leave your problems behind, you can breathe deeply, and become calmer. Reading is an exercise that makes you more comfortable and leads to deeper and better sleep. The physical book brings calm that an e-reader or tablet cannot provide since they affect our sleep pattern due to the brightness of the screen.
2- Reduce Stress
Some therapists are using books to support good mental health with an approach known as “bibliotherapy”. It is a cost-effective and versatile treatment option often adapted or used to supplement other types of therapy. The therapists incorporate the following three approaches:
1) prescriptive bibliotherapy, 2) books on prescription, and 3) creative bibliotherapy. All three approaches lead to reduced stress. According to two research studies from 2009, the first one by the University of Sussex has found that six minutes reading could reduce stress by as much as 68 percent. In addition, the researchers also found that reading reduced stress better and quicker than other soothing methods like listening to music (61 percent stress reduction), drinking tea or coffee (54 percent stress reduction), or a shocker for me going for a walk (42 percent reduction).
The second study by researchers from Seton Hall University and UT Southwestern Medical Center compared the immediate effects of yoga, humor and reading on stress. It shows that 30 minutes reading could reduce stress as much as a 30 minutes yoga session (2009). Which include lower blood pressure, heart rate, and feelings of psychological distress.
3- Help to Live Longer
Did you know that reading a chapter a day would help people live longer? A 12 years cohort study drawn from the Health and Retirement Study (HRS), collected by the University of Michigan’s Institute of Social Research and supported by the National Institute on Aging. The study included adults over age 50, compared to non-book readers, book readers had a 4-month survival advantage at the point of 80% survival. Book readers also experienced a 20% reduction in risk of mortality over the 12 years of follow up compared to non-book readers. These findings suggest that the benefits of reading books include a longer life in which to read them.
4- Better Cognitive Function
The researchers from the cohort study explain that reading books tends to involve two cognitive processes that could create a survival advantage. First, it promotes "deep reading,” which is a slow, immersive process; it is a cognitive engagement that occurs as the reader draws connections to other parts of the material, finds applications to the outside world, and asks questions about the content presented. This cognitive engagement may explain why vocabulary, reasoning, concentration, and critical thinking skills are improved by exposure to books. Second, books can promote empathy, social perception, and emotional intelligence, which are cognitive processes that can lead to greater survival.
5- Leads to Tranquility
There is a Haitian proverb that says, "staying calm is a remedy for the body." Reading requires that you calm down, and focus concentration on the task at hand. It is an activity that demands attention and encourages the practice of living in the moment. Reading a good book provides the brain an opportunity to escape from anxious, negative and stressful thoughts. This healthy getaway helps to reduce blood pressure and muscle tension caused by stress. This serves as a remedy that helps reduce tension. It forces the mind to prioritize what is happening in the now. The benefit of living mindfully helps quiet the brain to forget about the past, stop worrying about the future and really enjoy the things that truly matter. In our current age, staying away from the phone is a luxury. Reading an actual book with pages should be an integral part of our health and wellness routine.
Few things in life are truly win-win, reading books is one of them. Therefore, make an active effort not to get your daily reading only on screens such as social media, news websites, YouTube and text messages but to read an actual book. Strive to open a physical book every day in order to reap the health benefits associated with reading.
Where to Find Books
Whenever I move to a new location, one of the first places I look for and visit is the local public library. It is still one of the few places where you can find unlimited access to credible information, and support. A public library is a hospital for the mind. Public libraries have become some of my favorite places. You can go to the library everyday, read and/or borrow books for free, attend story time or a lecture, take a course, participate in a book club and so much more. At the local public library, you can get assistance to curate a list of books based on personal interest. I love the librarian book recommendation section, I get to read some of the latest published books. I am currently reading “Pay Up: The Future of Women and Work”, a great read about working women, the potential and challenges. It was recommended by one of the librarians. There are some library branches that do not charge a late return fee, like the city where I live in Colorado. Another place is thrift stores, in person and/or online. You can find books for very cheap, as low as 50 cent per book. Another option is book exchange/swap. It is also a great way to save money by buying books in groups and swapping books as you go.
How to Increase Interest in Reading Books
If reading is not your strong point, or you do not consider yourself a book lover, but would like to start enjoying the benefits of reading. Like every new skill you are learning, be patient with yourself. Start by reading a book on things that interest you. If you really want to challenge yourself, join a book club! (Try your local library, or start one). If you need help starting one, ask a librarian. A book club can serve various purposes. For example, one of my earliest book club experiences was over 10 years ago. I was part of a dynamic group of young adults in South Florida and together we sought to learn about Haiti’s very rich literature. It could be on any topic: parenting, gardening, home decor, cooking, solo traveling, culture, history and more. Another way is to join a ToastMaster Club. It is a great way to meet new people, improve reading and communication skills. Whatever you can think of, there's a book on that and there’s probably a book club out there waiting for you to join or start.
Here are Some Authors to get Started
Recommendations are based on topics. In the Kreyol site, I have a list of Haitian authors that you can check out.
Author | Topic |
Richard Louv | Nature advocate, he speaks internationally on nature-deficit disorder, a concept he first introduced in his book Last Child in the Woods; on the importance of children's and adults' exposure to nature for their health, and on the need for environmental protection and preservation for greater access to nature and the health of the Earth. Another book is Vitamin N - an excellent resource with practical ideas on how to develop a successful relationship with nature for the entire family. |
Dave Ramsey | Personal finance personality, radio show host, best selling author, and businessman. He provides financial literacy on budget, how to beat debt, how to save and invest. Total Money Makeover is a good book to get started. |
Henry Cloud, John Townsend | Setting healthy boundaries is an important aspect of self-care. The book “Boundaries: How to say no and when to say yes” is a great book on where to draw the lines to maintain a healthy, balanced lifestyle. They have books for all age groups. |
Willard F. Harley, Jr. | He is a nationally acclaimed clinical psychologist, a marriage counselor, and the bestselling author of numerous books. “The book His Needs, Her Needs”, identifies the ten most vital needs of men and women and shows husbands and wives and how to meet each other’s needs. A great read! |
Maya Angelou | She was an author, actress, screenwriter, dancer, poet and civil rights activist. Ms. Angelou received several honors throughout her career, including two NAACP Image Awards in the outstanding literary work (nonfiction) category, in 2005 and 2009. The book “Mom & Me & Mom”, very easy to read, is about the relationship between her and her mother. It is a touching read on the amazing bond between mother and daughter. |
Edwige Danticat | She is probably one of the most popular Haitian writers. Pick up any book by her. Ms. Danticat’s latest book “Everything Inside” is an outstanding collection of 8 stories dealing with a wide range of complex topics. These stories will give you a lot to think and talk about. |
Toni Morrison | In 1993, Ms. Morrison became the first African-American woman to win the Nobel Prize in Literature. She was the author of 11 novels as well as children’s books and essay collections. The book “The Source of Self-Regard” is a good read for more advanced readers. |
Last but not least, the Bible! The Bible is the mother of all books. If you have never read the Bible, I encourage you to read it. If you love literature, you will love the Bible. The Bible is the best possible introduction to literature and its techniques. I am a Christian (Seventh-Day Adventist), I read the Bible with spiritual eyes, but there is a lot of room for reading with the eye of literature, and you will learn a lot from it. Robinson wrote for the New York Times, “as a literary heritage or memory, the Bible has strengthened the deepest impulse of our literature, and our civilization”. Most importantly, the Bible reveals how God is constantly reaching out to humanity, through Jesus-Christ, to reconcile us to Himself and redeem us from sin and spiritual ignorance so that we can have a perfect loving relationship with him and others forever.
No matter what genre you choose to read or where you read, make it an integral part of your health and wellness routine because it has the power to improve and maintain good overall health.
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Give Away: Wherever you are reading, if you have a USA or Canada address, I am giving away 2 “Bibles”, the first two readers to send me a message with your address, I will mail you a hard copy. In your message specify if you want it in English, French or Creole.
Healthy regards,
Bid
References
Bavishi, A., Slade, M. D., & Levy, B. R. (2016). A chapter a day: Association of book reading with longevity. Social science & medicine (1982), 164, 44–48. https://doi.org/10.1016/j.socscimed.2016.07.014
Denise Rizzolo, D., Pinto Zipp, G., Stiskal, D., Simpkins, S. (2009). Journal of College Teaching & Learning. Stress Management Strategies For Students: The Immediate Effects Of Yoga, Humor, And Reading On Stress. https://www.researchgate.net/publication/229431397_Stress_Management_Strategies_For_Students_The_Immediate_Effects_Of_Yoga_Humor_And_Reading_On_Stress
Good Therapy. Bibliotherapy. https://www.goodtherapy.org/learn-about-therapy/types/bibliotherapy
Helliker, K. (2007). The Wall Street Journal. Bibliotherapy: Reading Your Way To Mental Health. https://www.wsj.com/articles/SB118583572352482728
Robinson, M. (2011). The New York Times. The Book of Books: What Literature Owes the Bible. https://www.nytimes.com/2011/12/25/books/review/the-book-of-books-what-literature-owes-the-bible.html
Telegraph. (2009). Reading “Can Help Reduce Stress.” Telegraph. https://www.telegraph.co.uk/news/health/news/5070874/Reading-can-help-reduce-stress.html
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