The benefits of counting your blessings: Practicing gratitude linked with greater longevity
Feeling grateful for the blessings in your life? If so, you just might live longer. That’s the conclusion of a recent study from Harvard T.H. Chan School of Public Health.
“Prior research has shown an association between gratitude and lower risk of mental distress and greater emotional and social wellbeing. However, its association with physical health is less understood,” said lead author Ying Chen, research scientist in the Department of Epidemiology.
“Our study provides the first empirical evidence on this topic, suggesting that experiencing [gratitude] may increase longevity among older adults.”
For the study, which was published July 3 in JAMA Psychiatry, researchers used data from the Nurses’ Health Study to assess levels of gratitude and mortality among 49,275 older women. The participants, whose average age was 79, completed a questionnaire responding to statements such as “I have so much in life to be thankful for” and “If I had to list everything that I felt grateful for, it would be a very long list.”
Several years later, researchers followed up to identify deaths among the study participants, “noting all-cause mortality as well as specific causes such as cardiovascular disease, Cancer, respiratory diseases, neurodegenerative disease, infection, and injury.”
The result? People who had the highest scores for experiencing gratitude had a 9% lower risk of all-cause mortality, compared to people who felt less grateful. Additionally, gratitude appeared to protect against death from all the conditions studied, most significantly, cardiovascular disease.
To quantify gratitude’s influence on mortality, researchers controlled for factors such as sociodemographic data, health history, and Lifestyle, “including things like social participation, religious involvement, and optimism, which often overlap with gratitude.”
“Prior research indicates that there are ways of intentionally fostering gratitude, such as writing down or discussing what you are grateful for a few times a week,” said Chen. “Promoting healthy Aging is a public health priority, and we hope further studies will improve our understanding of gratitude as a psychological resource for enhancing longevity.”
Why practicing gratitude is so powerful
As the study suggests, gratitude can impact our health and well-being – and now, quite possibly, how long we live. Let’s unpack some of these healthy benefits – and if you’re not a natural at practicing gratitude on a regular basis, we’ll share some expert tips on how to make it a habit.
Mental Health & Mood: Focusing on what we are thankful for can lower Stress, reduce Anxiety, and may even help to lessen depression. Practicing gratitude can also enhance mood and happiness. When we appreciate the positives in our lives, our minds have less room for worry or negative thoughts.
Physical Health: Studies have shown that people who practice gratitude regularly have lower blood pressure and reduced chronic inflammation, possibly because of the stress-reducing effects of gratitude. Being thankful can even boost our immune system, making us less susceptible to illnesses. It can also inspire healthier lifestyle practices such as eating better and getting more Exercise.
A Good Night’s Sleep: People who keep a gratitude journal and focus on positive thoughts before bed tend to Sleep better. Research has shown that gratitude can not only help people fall asleep faster, but also stay asleep longer.
Stronger Connections: Telling friends, family or colleagues why you’re thankful for them strengthens our Relationships and fosters a sense of closeness and mutual respect. Research has shown the importance of connections and companionship as we age for our happiness and healthspan.
How to cultivate a mindset of gratitude
Practicing gratitude is often defined as “a generalized tendency to notice and respond with grateful emotion to the positive experiences in life.” For most of us, this occurs naturally with big wins or momentous life events, say getting a job promotion or celebrating the birth of a grandchild – but taking the time to practice gratitude on a regular basis can sometimes get lost in the noise of daily life.
Where to begin? Here are a few expert tips:
Write it Down: Spend a few minutes each day noting three things you’re thankful for, including any specific experiences from the day that made you feel grateful. The simple practice of keeping a journal can shift your focus from what’s wrong to what’s right in your life. Another idea from life coach Derrick Carpenter is to create a Gratitude Jar. When you experience a moment that makes you feel particularly grateful, jot it down on a small piece of paper and put it in a jar to go through at a later time when you need a boost.
Be Mindful: Being present in the moment helps you notice and appreciate the small joys of life. Consider placing visual reminders around your home or workspace, like sticky notes with positive affirmations or pictures of loved ones. These cues can prompt you to hit pause and reflect on what you’re thankful for.
Volunteer and Give Back: Beyond granting a sense of fulfillment, helping others can remind us of the good in our lives and foster a sense of gratitude and connectedness.
The bottom line? Finding time each day to focus on the positive and practice gratitude is good for our health, our happiness, our relationships, and even our lifespan.
Content on this site is for informational purposes only and is not a substitute for professional medical advice. Always check with your qualified healthcare providers with any questions or concerns regarding a medical condition.
