I think it’s safe to say that our world is experiencing various, and many, challenges. And likely we are too. With Thanksgiving around the corner, we’re reminded of giving thanks. Hopefully, we find ways in our daily lives to feel and express gratitude. Cultivating health and happiness involves a holistic approach that includes taking care of your physical body through balanced diet, regular exercise, and sufficient sleep. It also involves nurturing your mental and emotional well-being through social connections, practicing gratitude, performing acts of kindness, and being mindful of the present moment.
Gratitude improves our physical health. People who regularly practice gratitude tend to have lower blood pressure, better immune function, and reduced inflammation. Gratitude is linked to better sleep quality — those who reflect on what they’re thankful for before bed fall asleep faster and rest more deeply. It encourages healthier behaviors (like exercising, eating well, and attending check-ups) because grateful people are more motivated to take care of themselves.
Gratitude boosts mental and emotional health. Regularly focusing on gratitude reduces stress, anxiety, and depression. Research shows that thoughts and feelings of gratitude lead to lower stress hormones. It strengthens positive emotions, helping you shift attention away from what’s lacking toward what’s nourishing. Gratitude increases resilience — grateful people recover more quickly from emotional setbacks.
Gratitude strengthens social and relational health. Expressing gratitude builds connection and trust in relationships. It enhances empathy and reduces aggression. Being thankful helps cultivate a sense of belonging — a key component of overall well-being.
Negativity & Resentment Affect More Than Your Mood
Studies show that feelings of pessimism and negativity fuel inflammation, harm DNA, speed up the aging process, and increase the risks of chronic diseases. Holding on to resentments and anger may also take its toll on our health and wellness. Forgiveness is good for our mental health. Letting go brings a sense of peace — and forgiveness can be taught. Nevertheless, many of us remain prone to cycles of anxiety and negative thought patterns, dwelling on the past or worrying about the future.
Finding Gratitude During Stressful Times
When life feels overwhelming, it can be easy to fall into negative thought patterns and ignore the positivity around you. But feeling grateful is more than being positive. It is about being honest and authentic, and finding joy in the little things, despite the chaos in life.
Set Yourself up to Practice Gratitude
Eat nourishing food. A well-balanced, healthy diet is at the core of well-being – opt for a plant-forward diet rich in fruits and vegetables, lean protein, healthful fats, and slow burning carbohydrates for optimal energy. Opt for fresh or frozen fruits and vegetables, especially nutrient-dense dark, leafy greens and broccoli, as well as orange vegetables, like carrots and sweet potatoes. You can choose from many types of fish and legumes to choose from for healthy protein options. Avoid excessive alcohol consumption, as it can "numb" painful feelings. Make healthy food choices to feel emotionally stronger.
Exercise regularly: Aim for about 30 minutes of exercise most days of the week to stimulate hormones like dopamine and serotonin. Furthermore, exercise relieves stress and tension, strengthens muscles and boosts endurance, and helps your body work more efficiently during other physical tasks or activities.
Prioritize sleep: Get the recommended 7–9 hours of sleep per night to support your overall well-being. Prioritizing sleep is one of the best things you can do to set yourself up for a successful, energized day. Sleep deprivation can perpetuate serious health conditions, as well as negatively affect your mood, motivation and energy levels. Getting quality sleep is a healthy habit many people need to optimize health. Observe your sleep patterns if you struggle with sleep. Take note of how much you sleep each night, factors that contribute to your sleep or lack of it, how rested you feel, and how much energy you have during your day. Then try sleep strategies to improve your sleep, like creating a relaxing and restful environment, minimizing light and noise, establishing a bedtime routine, managing stress, and turning off electronic devices.
Connect with others: Build quality relationships with supportive people. Maximize the amount of time that you spend with people you enjoy being around. Connecting with others who radiate positivity and have similar interests will excite and energize you. Loneliness as well as spending time with those who have negative outlooks on life can be detrimental to both physical and mental health - draining your energy account.
Simple gratitude practices for better health
Practice gratitude: Take time to appreciate what you have. This can improve emotional well-being and motivation. Consider gratitude journaling - simply start by writing down 3 things you’re thankful for each day. And/or consider agratitude walk - reflect on what you appreciate as you walk outside.
Perform acts of kindness: Helping others can strengthen social connections and boost your own self-esteem. Think good thoughts for others. Maintaining a compassionate mindset is another way to conserve energy. Judging others can cause us to place judgment on ourselves, and that type of negative internal dialogue can be exhausting.
Cultivate mindfulness: Be present in the moment to better understand your thoughts and emotions, which can positively change your feelings about life. Before meals or bedtime, pause to feel gratitude for your body and the day.
Set meaningful goals: Having goals can provide purpose and structure to your life. Do something meaningful each day. Do something you enjoy every day, even if it's a simple act like cooking a healthy meal or listening to your favorite song. Putting effort into the things that matter most to you will help you use and reserve your energy in ways that will bring out the best in you.
Manage stress: Use tools like the 5x5 rule, which suggests not worrying about something for more than five minutes if it won't matter in five years. Be cautious with the ‘news’. Consuming news is an important way to stay connected to what's happening in the world. It can be educational, entertaining and even uplifting. Given that, unfortunately, the news too frequently is filled with stories of suffering. These stories can skew your view of the world and cause you to focus on your worst fears instead of recognizing the good that surrounds you.
Be kind to yourself:
Avoid being overly self-critical and be kind to yourself as you would to a friend.
While not a typical newsletter with a deep dive into a nutrition topic or recipes, gratitude brings health and nourishment. I, for one, am grateful for all of you. Thank you for inspiring me daily!
In Health,
Natalie