The Power of Gratitude!

By Phil Keith, Longevity Pathways Coaching

This Thanksgiving as we gather with those we cherish, it’s important to count our numerous blessings. Take a few moments to close your eyes, slow your mind, breath deeply, and reflect.

But gratitude is not an emotion reserved just for the holidays. Science continues to prove that consistently practicing gratitude year-round can improve not only your mood, but your healthspan—the quality, happiness, and length of your life.

Researchers at the University of California, Harvard Medical School, and the National Institutes of Health have found that people who regularly practice gratitude experience measurable improvements in blood pressure, immune function, sleep quality, and emotional well-being. In one study, adults who wrote down three things they were grateful for each day showed significantly lower cortisol levels and better heart rate variability. These are two powerful markers of stress resilience and longevity.

Gratitude activates the parasympathetic nervous system—your body’s “rest and repair” mode. It lowers stress hormones, reduces inflammation, and promotes the release of serotonin and dopamine. This improves motivation, optimism, and emotional stability. Over time, these effects strengthen heart health, slow cellular aging, and even enhance immune response!

Five Simple Ways to Cultivate Gratitude

1. Start and end your day with reflection. Write down three things you’re thankful for no matter how big or small.

2. Move with mindfulness. Use daily walks, Tai Chi, or other forms of exercise as an opportunity to focus on appreciating what you’re doing for your body and what your body does for you.   

3. Express gratitude out loud. Show verbal appreciation every day to your partner, friend, coworker, store clerk, etc.

4. Pause before meals. Allow for a brief moment of gratitude and mindfulness prior to each meal.

5. Reframe challenges. Even setbacks can reveal hidden blessings if your mind is positive. Make the lemonade!

The more you practice gratitude, the more your brain defaults to being positive. Your mind builds resilience and a positive demeanor.  Life becomes exponentially better!

References

Emmons, R.A. & McCullough, M.E. (2003). Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being in daily life. University of California, Davis.

Harvard Health Publishing. (2021). Giving thanks can make you happier. Harvard Medical School.

National Institutes of Health (2019). The science of gratitude and health outcomes.