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As a doctor, I talk a lot about medicines, lab results, cholesterol, blood pressure, and glucose levels. But today, I want to talk about something that doesn’t show up on your lab reports, but still affects your health just as much: gratitude.
Yes, gratitude. That quiet but powerful mindset that can literally change the chemistry of your brain and the trajectory of your health.
Practicing gratitude has been shown to have real, measurable effects on our physical, emotional, and mental well-being. So let’s talk about it, not just why it matters, but how to begin building a more grateful life, even when things feel hard.
The Science Behind Gratitude
Gratitude is not just a nice idea to practice, but a biological shift. When we practice gratitude regularly, our brain releases dopamine and serotonin, two neurotransmitters that make us feel good. This not only lifts our mood but also helps regulate sleep, reduce anxiety, and decrease depression.
Gratitude has even been linked to improved immune function and reduced inflammation. In other words, practicing gratitude can lower your risk of chronic disease, improve heart health, and boost your body’s ability to heal.
One study from the University of California, Davis, found that people who kept weekly gratitude journals exercised more, had fewer physical symptoms, and felt better about their lives overall. Another study showed that grateful people have better heart health and lower blood pressure.
Gratitude and Emotional Resilience
Many of my patients come in carrying silent burdens: grief, stress, fear, disappointment. Sometimes we feel like if we’re struggling, we can’t also feel grateful, but that’s a myth.
Gratitude doesn’t ask us to pretend life is perfect. It asks us to notice what is still good, still beautiful and meaningful, even in the middle of struggle.
In fact, the more stress you’re under, the more important it becomes to anchor your mind in something positive. Gratitude strengthens emotional resilience. It becomes a kind of internal medicine that steadies you through the storms.
Gratitude and Physical Health
We already mentioned reduced blood pressure and inflammation, but gratitude also helps regulate cortisol—your stress hormone. Chronic high cortisol levels are linked to obesity, diabetes, heart disease, and even memory problems.
People who practice gratitude tend to sleep better, eat better, and stick to their health goals more consistently. It’s not magic. It’s a mindset, and that mindset shapes behavior.
And when it comes to healing—especially for our older adults or patients managing chronic wounds or diabetes—we know that emotional health plays a role in physical recovery. A hopeful, grateful heart can support a healing body.
Gratitude and Your Heart (Literally)
Many of you know we’ve talked about heart health often here at CQC—from managing high cholesterol to exploring whether statins are the right fit for your treatment plan.
Your heart is a center of emotion as much as it is a muscle, and there’s growing research that shows how emotional health affects cardiac health.
Gratitude can lower resting heart rate, improve heart rate variability (which is a marker of cardiovascular resilience), and even support recovery after heart-related surgeries or events. So, while I can prescribe medications and recommend tests, I also recommend daily gratitude as part of your heart care plan.
How to Start a Gratitude Practice
You don’t need anything fancy, to meditate for 45 minutes, or to buy a special journal. Here are a few simple ways to start:
- Start and end your day with one thing you’re grateful for. Just one. You can say it out loud, write it down, or think it quietly before bed.
- Gratitude walk: If you go for walks (and I hope you do!), use that time to mentally list things you appreciate.
- Sticky notes: Keep a post-it note on your mirror, dashboard, or computer with a reminder of something you’re thankful for.
- Say it to someone. Telling others you appreciate them not only boosts their mood, it boosts yours too.
When you start practicing, know that the goal is not to practice perfectly but to create a consistent practice. Gratitude is like a muscle: the more you use it, the stronger it gets.
For Those Who Feel There’s Nothing to Be Grateful For
I’ve sat across from many people who feel stuck in hopelessness, and I get it. Life can be heavy. But know that even in the darkest moments, there is usually something.
A song. A breeze. A warm shower. A moment of kindness. The ability to read these words. You don’t have to feel grateful for everything, but you can start by finding one small thing, one small light to be grateful for.
And if you feel like you can’t see anything good at all, come talk to me. Sometimes gratitude starts with healing what’s weighing us down.
Closing Thoughts
Gratitude doesn’t erase pain. It doesn’t solve every problem, but it does shift how we move through the world. That shift can make all the difference in your health, your relationships, your decisions, and your daily life.
If you need support in this area—whether it’s emotional, physical, or both—we’re here. Let’s build health together, one mindset, one moment, one step at a time.
I’m Dr. Coupet, The People’s Doctor. Thanks for reading.
