Gratitude has been recognized not only for its ability to foster emotional well-being but also for its potential to impact overall health, happiness, and even longevity. Tyler VanderWeele, co-director of the Initiative on Health, Spirituality, and Religion at the Harvard T.H. Chan School of Public Health, underscores the life-enhancing effects of gratitude through personal practice. His family regularly shares what they’re thankful for during meals, which, he believes, has a profound positive effect on their family dynamic.
The Connection Between Gratitude and Health
Gratitude has been associated with a variety of positive health outcomes, including emotional and social well-being, better sleep quality, reduced risks of depression, and even improved cardiovascular health. A recent study from the Nurses’ Health Study adds to this growing body of evidence by suggesting that gratitude may also contribute to longer life.
Study Findings: Gratitude and Longevity
In July 2024, a study published in JAMA Psychiatry examined 49,275 women from the Nurses’ Health Study, with an average age of 79. The participants completed a gratitude questionnaire in 2016, ranking their agreement with statements such as “I have so much in life to be thankful for” and “If I had to list everything I felt grateful for, it would be a very long list.”
Four years later, researchers looked at participants’ medical records to determine mortality rates. Out of the participants, 4,608 had passed away, with cardiovascular disease being the most common cause of death. The study revealed that those who ranked in the highest third for gratitude had a 9% lower risk of dying within the study’s time frame compared to those in the lowest third.
Interpreting the Results
While a 9% reduction in mortality risk may seem modest, it is significant, especially given that gratitude is a practice accessible to everyone. VanderWeele explains that practicing gratitude can promote happiness, which has been shown to have a small positive effect on mortality. Gratitude may also encourage people to take better care of their health, whether by attending medical appointments or maintaining stronger social relationships, both of which contribute to overall well-being.
Limitations and Strengths of the Study
Though promising, this study was observational, meaning it could not establish causality—only a correlation between gratitude and longevity. Additionally, the study sample, which included mostly older white women with high socioeconomic status, raises questions about whether the findings extend to men, younger people, or those from diverse backgrounds.
However, the study’s strengths lie in its large sample size and high-quality data, allowing researchers to control for confounding factors like physical health and other aspects of well-being.
Cultivating Gratitude: Practical Steps
Gratitude is a skill that can be developed, even on days when it feels difficult to be thankful. Here are six questions that can help evoke gratitude:
- What happened today that was good?
- What am I taking for granted that I can be thankful for?
- Which people in my life am I grateful for?
- What is the last book, movie, or show I appreciated, and why?
- What am I looking forward to this week, month, or year, and why?
- What is the kindest thing someone has said or done lately?
In addition to these reflection questions, adopting practices such as writing thank-you notes, regularly expressing gratitude at meals, or engaging in “savoring exercises” can deepen feelings of thankfulness. A savoring exercise involves pausing to recognize and appreciate the good in your current surroundings, promoting mindfulness and a sense of gratitude.
Conclusion
Gratitude, it seems, does more than lift spirits—it may also lengthen lives. Although further research is needed to explore its broader impacts on longevity, the benefits of practicing gratitude are undeniable, extending from emotional well-being to physical health. By integrating simple, intentional gratitude practices into daily life, individuals can enhance their happiness, strengthen relationships, and potentially improve their health and longevity.
