As a naturopathic doctor, I have long recognized the profound relationship between the mind-body connection and emphasize this during patient visits. One key component of mental and emotional well-being that can have transformative effects on physical health is gratitude. In our fast-paced society, cultivating gratitude can seem like an afterthought, but emerging research shines a light on its significant role in enhancing health. Cultivating gratitude is a practice I encourage my patients to integrate into their daily lives, not only for emotional balance but also for tangible physical benefits.
Gratitude has been shown to directly impact stress levels, which in turn affects overall health. Chronic stress is a well-known contributor to inflammation, menstrual cycle dysregulation, abnormal cortisol patterns, and immune dysfunction. When we practice gratitude, our focus shifts from what is lacking to what we have. This change in mindset helps to lower cortisol levels and activate the parasympathetic nervous system. By activating the parasympathetic nervous system, relaxation and improved immune function follow suit. Glass half full? Let’s think about having the glass all the way full!
A study published in the journal Personality and Individual Differences found that individuals who practiced gratitude experienced lower levels of perceived stress and depression, both of which are known to have a significant negative impact on physical health. As a naturopathic doctor, I often emphasize stress management through mindfulness practices, and gratitude is a powerful tool in this domain.
Gratitude also plays an important role in cardiovascular health. Research published in Psychosomatic Medicine demonstrated that gratitude is linked to better heart health, particularly through its ability to lower blood pressure and heart rate variability. By reducing stress hormones and fostering a more positive outlook, gratitude helps keep the cardiovascular system balanced, which is essential for overall longevity and well-being.
I advise patients to engage in simple gratitude exercises, such as keeping a daily gratitude journal or meditating on positive experiences. These small yet impactful lifestyle changes can gradually lower blood pressure, reduce anxiety, and improve heart function.
Sleep is another area where gratitude has a remarkable impact. A study in the Journal of Psychosomatic Research highlighted that grateful people experience fewer negative pre-sleep thoughts (which impair sleep) and more positive pre-sleep thoughts (which promote sleep). As a naturopathic doctor, I view sleep as one of the cornerstones of health. Poor sleep is linked to a host of issues, from weight gain to weakened immune function. Gratitude, by promoting a calm and reflective mind before bedtime, can naturally enhance sleep quality without the need for medication.
Whether you’re journaling, meditating, or expressing gratitude, these techniques don’t need to be time-consuming. Five minutes a day is all you need to shift your mindset and enhance your health. The mind-body connection is real, and gratitude can be the key that unlocks better health, deeper sleep, and a balanced nervous system.
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Author: Dr. Stephanie Hendershot, ND
References:
Wood, A. M., Froh, J. J., & Geraghty, A. W. A. (2010). Gratitude and well-being: A review and theoretical integration. “Clinical Psychology Review”, 30(7), 890-905. https://doi.org/10.1016/j.cpr.2010.03.005
Millstein RA, Celano CM, Beale EE, Beach SR, Suarez L, Belcher AM, Januzzi JL, Huffman JC. The effects of optimism and gratitude on adherence, functioning and mental health following an acute coronary syndrome. Gen Hosp Psychiatry. 2016 Nov-Dec;43:17-22. doi: 10.1016/j.genhosppsych.2016.08.006. Epub 2016 Aug 30. PMID: 27796252; PMCID: PMC6894170.
Wood AM, Joseph S, Lloyd J, Atkins S. Gratitude influences sleep through the mechanism of pre-sleep cognitions. J Psychosom Res. 2009 Jan;66(1):43-8. doi: 10.1016/j.jpsychores.2008.09.002. Epub 2008 Nov 22. PMID: 19073292.\
Disclaimer: This information is generalized and intended for educational purposes only. Due to potential individual contraindications, please see your primary care provider before implementing any strategies in these posts.