There’s a renewed focus on gratitude these days, the art of recognizing and appreciating the positive aspects of life. Too often, we focus on problems rather than the positives and the things that are going right.
What if we shifted our focus? Gratitude teaches us to appreciate and embrace things we might otherwise take for granted. It’s a reminder that there are others who face difficult challenges and daily struggles too and there’s beauty and positivity to be found even when life isn’t perfect.
Even in the most terrible of situations, there are things to be thankful for. The key is to recognize them and that takes mindfulness. Gratefulness is not a feeling or an attitude. It is a mindset and one that you can cultivate. It is not only about being thankful for what you have but also being thankful for the life you’re living in the moment.
It’s clear that gratitude can alter your mindset and mental outlook, but what might surprise you is that it may improve your physical health too. Mental and physical health are linked and when you feel upbeat mentally, your health gets a boost too. Your mind and body relay messages back and forth, and each affects the other. So, it’s not hard to see how practicing gratitude can enhance your health and well-being.
Curious as to how gratitude has such far-reaching effects? Let’s look at some ways, supported by science, that gratitude can transform your health and your life.
Lower Blood Pressure
According to UC Davis Health, gratitude is linked with lower systolic (the upper number) and diastolic (the lower number) blood pressure during periods of stress. They also found that gratitude improved blood pressure in times of little stress too. High blood pressure is one of the strongest risk factors for cardiovascular disease.
Another study found that an attitude of gratitude had a positive effect on heart rate variability. The mark of a healthy heart is greater heart rate variability, a sign that your nervous system responds quickly to changes in your environment. Studies link greater heart rate variability with a lower risk of heart-related events like heart attacks. In the study, gratitude enhanced heart rate variability.
Some research also shows that gratitude may lower the risk of cardiovascular disease. For example, low-grade inflammation is a risk factor for heart attack and since inflammation damages the inner walls of arteries increases the odds of clots forming that could lead to a heart attack or stroke. Gratitude may reign in the body’s inflammatory response.
Better Blood Sugar Control
Another risk factor for cardiovascular disease and premature death is diabetes. Could expressing gratitude help keep your blood sugar under control too? One study links gratitude with a reduced risk of type 2 diabetes. But why? Researchers say the mechanism may be that gratitude reduces stress and improves well-being. One way it does this is by lowering levels of stress hormones, like cortisol and norepinephrine, that trigger a rise in blood sugar.
Although more research is needed, fostering gratitude may help with diabetes management in other ways too. An attitude of gratitude reduces stress and can help you get a better night’s sleep. Blood sugar control is closely tied to high-quality sleep and enough of it. When you have a sleepless night, blood sugar control worsens. Plus, you’re more likely to be active when you have a positive mental outlook and that helps with blood glucose control.
Improved Sleep
As mentioned, gratitude may help with sleep. If you have trouble drifting into dreamland or awake frequently in the night, try practicing gratitude and giving thanks for the good things in your life. Do it before you go to sleep and as soon as you wake up. In a study published in the Journal of Psychosomatic Medicine, researchers found grateful people fell asleep faster and slept longer compared to individuals who didn’t practice gratitude.
Better Immune Health
Gratitude is a powerful emotion and one that can improve not only your emotional health but the health of your immune system too. For example, a study of students at the University of Utah found that stressed-out law students had greater numbers of immune cells that support a healthy immune system relative to those who were more pessimistic. It’s an area that needs more study but being grateful could optimize immune health too.
More Energy and Motivation
Being grateful can add a lift to your step too. Research conducted by Robert Emmons at UC Davis showed that the regular practice of gratitude is associated with lower levels of stress, depression, and anxiety. In addition, Emmons found that people who keep a gratitude journal reported having more energy, more positive emotions, and fewer physical symptoms.
How can you get these benefits? Start small by spending a few minutes each morning thinking of three things you’re grateful for. Then, write in a gratitude journal once or twice per week. It’s a good reminder of everything you have to be thankful for. The writing part is also a good release for your thoughts, worries, and frustrations. Journal writing as an outlet for stress can have a positive impact on your quality of life.
The Bottom Line
Gratitude is a powerful emotion that has benefits for you and for the people you work with and come into contact with every day. As these studies show, gratitude may also improve your health and well-being. So, don’t save it up for a special occasion. Gratitude isn’t just for the holidays or this month’s self-care challenge. It’s a way of life and a lifestyle. When you wake up tomorrow morning, find three things to be grateful for and watch your day get better.
References:
- UCDavis.edu. “Gratitude is Good Medicine”
- com. “The Power of Gratitude for Diabetes Management”
- com. “Boost Your Health with a Dose of Gratitude”
- Berkeley.edu. “How Gratitude Changes You and Your Brain”
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