Check It Out: Small actions make a big difference

By Joan Janzen

Have you ever had circumstances, a random podcast, a book you’re reading or a sign on a billboard all relay the same message? That’s what happened this past week when I repeatedly saw or heard the same three words: “small things matter.”

While volunteering, I was reminded that small choices matter. For weeks I had noticed the handle on the commercial cooler was loose, but decided to “look into it later.” Then the handle broke off completely and I realized how much a small action matters.

A recent newsletter from the communications director of the Canadian Taxpayers Federation (CTF) emphasized the importance of small actions such as signing a petition or sending an email to politicians or senators.

“Every email is a chance to spend five minutes doing something good. And when you do, that good is magnified with thousands of other Canadians doing the same thing,” the director observed.

Organizations like CTF encourage people to do the small things because power comes from the people, not from high-powered bureaucrats. Every day, CTF witnesses the results of those five-minute emails.

I have lost count of how many times my life was deeply impacted by a small word of encouragement or act of kindness. Even though nobody applauds or offers awards for those small acts of service, over days, months and years those actions change lives. Doing seemingly insignificant good things leads to doing more good things and doing them better.

Our daily choices and actions also have a significant impact on our health and well-being. The trio of doctors I listen to regularly noted that a small decision to get checked out could be lifesaving. “You know your own body,” Dr. Suneel Dhand said, advising people to pay attention to minor symptoms such as a sudden drop in energy, fatigue or breathlessness.

“Daily habits you do now can help you later in life,” Dr. Ben Levin added. “Simple daily habits really pay off.”

One of my daily habits is my morning cup of black coffee, so I was pleased to hear the doctors say coffee is beneficial because it contains antioxidants. “Data out there says it helps prevent dementia and Alzheimer’s from developing,” Dr. Suneel said. Black coffee is the healthiest option.

Dr. Peter Chiotellis, a cardiologist, stressed the importance of staying hydrated. “Ninety-nine per cent of my patients are dehydrated in some way,” he observed. Dehydration increases the risk of falls, damages kidneys, causes blood pressure to drop, leads to loss of balance and affects the brain. “Side effects of medications increase if you’re dehydrated,” he added.

They advised drinking water and adding an electrolyte. “Potassium is an important electrolyte,” Dr. Ben said. Lack of potassium can cause muscle cramping, and low potassium and low magnesium are often associated with an irregular heartbeat.

Another small but important choice is consuming enough protein. Dr. Suneel said his general rule is to fill half his plate with protein and half with colourful vegetables.

“Diet does not get enough respect in the medical world,” Dr. Peter noted. They advise their patients to avoid refined seed oils, margarine, high-fructose foods and processed foods. Additives cause inflammation and sugar leads to fat deposits around the liver.

The doctors said that although protein drinks are often given as a healthy option in hospitals, they are full of sugar, calories, refined oils, additives and preservatives. They suggested making a smoothie and adding protein powder as a healthier alternative.

While food can be a natural medicine, sleep is equally important. “Sleep is when your body shuts down and repairs itself from all the inflammation built up throughout the day,” Dr. Suneel said. “People who get less than six hours of sleep a night actually have an increased risk of heart disease because their body hasn’t repaired itself.”

Small periods of daily exercise are also important. “I always tell my patients the key to longevity is not medications or doctors. The key is regular low-impact exercise that keeps lean muscle mass,” Dr. Ben said.

Not only is exercise great for mental health, it reduces inflammation, maintains lean muscle mass, helps prevent falls and fractures, and increases bone density.

So much of life’s choices feel small, but those small things matter. Our small acts of service and kindness improve the quality of life of others, and our small email messages remind bureaucrats that power comes from the people who pay their wages.