Gratitude brings more than a warm fuzzy feeling; it proves itself strong enough to improve emotional and physical well-being. Practicing gratitude has become a ritual within the homes of families, much so for Tyler VanderWeele, who is a well-known researcher from the Harvard T.H. Chan School of Public Health.
This family ritual has brought them closer. Tyler, together with his wife, takes their kids at least once every few nights to participate in a very simple but very inspiring tradition of having each member state the different things they are grateful for; as stated by the husband, this activity reoccurs in their family discussions. This has very long-lasting effects in the family.
“I do think that makes a difference and can be a very powerful practice,” VanderWeele says. “Even on those bad days in which life seems very difficult, that effort is worth it.”
Gratitude And Its Visible Effects On Health
Benefits of practicing gratitude will reach beyond strong family connections; research recently turned its eyes to the ability of gratitude to enhance health and longevity. For example, studies that examine the association between gratitude and well-being capture a plethora of health benefits, including improving sleep, increasing emotional resilience, developing stronger social relationships, and reducing depression symptoms. Emerging research indicates that gratitude can also further be said to influence one’s lifespan.
A voice-of-the-study on this issue is part of the Nurses’ Health Study, an epidemiological study that has tracked thousands of women over the years. This second paper dates from July 2024 and is published in JAMA Psychiatry, detailing data collected from approximately 49,275 women averaging 79 years old. From the list of investigators, VanderWeele and team came together with the purpose of studying the link between gratitude and mortality-and it turned out to be quite possibly the most notable results.
The Nurses’ Health Study: What Did the Research Reveal?
In the year 2016, six items were administered in a gratitude questionnaire. Participants were asked to think about such statements as: “I have so much in life to be thankful for” and “If I had to list everything I felt grateful for, it would definitely be a very long list.” Four years later, they would then look at medical records to see who had died, identifying in total 4,608 deaths from all types of causes-biological events, must include: cardiovascular disease, cancer, respiratory diseases, etc.
Results showed that those with the most gratitude measured 9% less likely to die in the next four years compared to those with the least gratitude. This significance even stood when adjusting other variables such as physical health, social status, and psychological well-being. Even more amazing, the presence of gratitude appeared to change the risk of dying with nearly every major cause of death, including heart disease, which is the most common killer of men and women in the United States.
Why Would Gratitude Enable Lives to Be Longer?
While the study did not establish a causative link between longer lives and gratitude, it must have indicated reasons, according to VanderWeele, for which gratitude could exert wondrous effects on longevity. One of them is that gratefulness has been confirmed to invoke happiness, and some research has shown that happier people live longer. In addition, people who tend to express gratitude might also be considered primarily concerned about the actual health of their bodies-for example, they might be more encouraged to visit the clinic for routine check-ups or exercise regularly. It might include a possibility of identification in that it has built a strength of ties with the people around individuals, which has been seen to help provide better health outcomes.
“Gratitude makes it more possible for everyone to take care of their life more carefully. This in turn contributes to emotional as well as physical well-being,” VanderWeele explains. “One who has been taught the value of gratitude is well connected to his or her community, and this could lead to a higher social capital and well-being.”
Constraints of the Study: What is yet to be understood?
At the end of the day, being an observational study, the research could only imply that there is a plausible association between gratitude and longevity; it could not make any causal inferences. The study sample, though included both younger and older populations and both men and women, was nevertheless not fully representative; it consisted almost entirely of well-educated older women of high socioeconomic status. Such circumstance regarding the demographic composition of the study raises questions regarding the generalization of findings on younger populations, men, and those from underprivileged strata.
While VanderWeele believes this is a weakness, the large sample size and extensive amount of data on many health and social variables collected is where the study is strong,” explains VanderWeele. “With that sample size in that quality of data, we can fairly definitely say that gratitude has a moderate but meaningful effect on longevity.”
Easy Ways to Foster Gratitude
If you are not feeling particularly grateful today, don’t fret; you can actually engage in some active fostering of gratitude. VanderWeele sets out some simple ways to invite gratitude into your life, such as thinking about positive moments during the day. Ask yourself:
What good thing happened today?
What good things am I taking for granted?
Who in my life am I thankful for?
What was the last book, movie, or social media clip I really appreciated and why?
What am I most excited about in the near future and why?
What is the nicest thing someone has done for or said to me lately?
Answering these questions can encourage an attitude shift and shift focus toward the positive? Even small gestures of gratitude have a large impact. VanderWeele says that their family has a regular gratitude practice around the dinner table. Another valuable gratitude exercise is the writing of thank-you notes or gratitude letters, which fosters connection while helping you reflect on positive experiences in more significant ways.
VanderWeele also promotes a gratitude technique known as savoring, which involves stopping to notice the good things around you. This mindfulness practice encourages you to be present and acknowledge the moment, whether it is a warm cup of tea, the sunsets beauty, or the laughter of loved ones nearby. Savoring is about stacking the joy of that moment on top of acknowledging the good in your life with stopping and reflecting.
In conclusion, gratitude is a simple yet deep practice that can empower your health, relationships, and general well-being. Thanks to growing scientific evidence, it appears that the expression of gratitude can help promote happiness, engage in positive health behaviors, and build social connections that can, in turn, add years to your life. Integrate small rituals each day to cultivate gratitude (e.g., journaling, savoring, or discussing what you’re grateful for at the dinner table) so you may reap the good life-giving benefits of this remarkable force.
