Why Grateful People Live Longer
Thankful Heart
Healthier Body
In this Newsletter:
➡️ The science of gratitude and your nervous system
➡️ How thankfulness lowers cortisol & inflammation
➡️ Why it improves sleep, heart health, and immunity
➡️ Simple practices to make gratitude a daily habit
You’ve probably been hearing a lot about gratitude.
Not so long ago, I rolled my eyes at it — thinking it was just another feel-good trend with no scientific foundation. A nice idea… but not something that could actually affect my hormones, inflammation, or overall health.
But when I started digging into the research, I realized gratitude isn’t just a virtue — it’s a physiological intervention. It shifts your nervous system, stress hormones, and immune markers in ways that are measurable, repeatable, and honestly… pretty mind-blowing.
It’s also woven into cultures across the world. In the U.S., an entire holiday — Thanksgiving — is built around it. In Bali, gratitude is a daily ritual: small palm-leaf offerings filled with flowers are placed outside homes and temples to thank nature, ancestors, and the divine. In Japan, there’s even a national holiday dedicated to appreciating community and hard work. And across many Indigenous traditions, giving thanks isn’t an event but a daily rhythm — a way of moving through life.
Today, let’s walk through exactly how gratitude works — and how to make it part of your daily wellness routine.
🔬 Why Gratitude Works: A Quick Science Snapshot
Think of gratitude as a tiny daily “reset button” for your nervous system.
Here’s what studies show:
It Lowers Stress Hormones
People who kept a daily gratitude journal showed a 23% reduction in cortisol — our main stress hormone.
Lower cortisol = less inflammation, better digestion, steadier blood sugar, and calmer hormones.
(McCraty et al, 1998; UC Davis Health Wellness News)
It Improves Heart Health
Gratitude is linked with:
lower blood pressure
higher heart rate variability (a sign of strong parasympathetic tone)
Your heart literally beats more calmly and intelligently when you practice gratitude.
(Jackowska et al, 2016; Mills et al, 2015)
It Helps You Sleep Better
Writing down what you’re thankful for before bed reduces:
negative rumination
anxiety
time to fall asleep
nighttime awakenings
Grateful people also report deeper, more restorative sleep.
(Wood et al, 2009)
It Boosts Immune Function
One study found that higher gratitude correlated with increased immunoglobulin A, a key immune antibody.
Even a small habit strengthens your body’s frontline defense.
(McCraty et al, 1998; Rein et al, 1995)
It Reduces Inflammation
A UC Davis psychologist found that people who kept gratitude journals had measurable reductions in inflammatory biomarkers (around 7%).
(UC Davis Health Wellness News)
🧠 How Gratitude Works Inside Your Body
Gratitude does three powerful things:
➡️ Shifts you out of “fight or flight” and into parasympathetic calm
Your stress response downshifts when you focus on what’s going well — even small things like warm sunlight or a kind text.
➡️ Rewires your attention
You stop scanning for threats and start noticing safety signals.
This reduces perceived stress — and your body responds accordingly.
➡️ Strengthens social connection
Expressing gratitude deepens bonds.
And social support is one of the strongest predictors of longevity and lower inflammation.
Think of gratitude as a wellness amplifier: it enhances whatever healing work you’re already doing.
✍️ Simple Ways to Practice Gratitude
The 3-Things-Per-Night Method
Keep a small notebook next to your bed. Each night, write down three things you appreciated today — tiny or big.
Example:
“The sun felt nice on my walk.”
“I’m grateful my body carried me through a long day.”
“A stranger smiled at me.”
Consistency matters more than depth.
The 30 Days of Gratitude Challenge
Each day, acknowledge one thing you’re grateful for. You can do this privately or post it online to stay accountable.
Gratitude Letters (Seligman’s exercise)
Write a letter to someone who impacted you. If you can, read it to them.
This exercise has been shown to:
boost happiness
reduce depressive symptoms
increase life satisfaction
for weeks.
(Source: Seligman et al., American Psychologist)
The “Micro-Gratitude” Practice
In tough moments, find one thing to appreciate. This builds resilience without toxic positivity.
Gratitude Toward Your Body
A powerful — and underused — practice:
“I’m grateful for my legs for carrying me,”
“I’m grateful for my lungs for breathing.”
This builds self-compassion and reduces negative self-talk (a physiological stressor).
✨ Your Gratitude Ritual Starts Now
Gratitude costs nothing.
It takes one minute.
But the return on investment is enormous.
I’ll be honest: I didn’t grow up with gratitude journaling. It used to feel cheesy and “too soft” for my very analytical, science-based brain.
The first time I tried it, at the end of each day I wrote 3 small things I was grateful for (had to be different each day).
Within a week, I noticed subtle shifts — more positivity in my life, more calm moments, more presence throughout my day.
I found happiness in small daily things.
And that’s the real power of gratitude: it trains your brain to experience your life differently.
✍️ Try it tonight:
Write down three things you’re thankful for.
Just three.
See what shifts this week.
Your future self will feel the difference.
Warmly,
Viktorija 💛