Gratitude is more than a fleeting emotion or polite gesture. It’s a transformative practice that has the potential to enhance health, foster happiness, and, as recent studies suggest, even prolong life. Tyler VanderWeele, co-director of the Initiative on Health, Spirituality, and Religion at Harvard T.H. Chan School of Public Health, practices gratitude daily with his family. By sharing moments of thankfulness during dinner, VanderWeele has witnessed firsthand the profound impact gratitude can have on family dynamics and overall well-being.
“Even on difficult days, the effort to express gratitude is always worthwhile,” he emphasizes.
Gratitude has long been associated with emotional and social benefits, including better sleep, reduced depression, and improved cardiovascular health. However, a groundbreaking study published in JAMA Psychiatry in 2024 takes this a step further by exploring the link between gratitude and longevity.
The study, involving 49,275 women from the Nurses’ Health Study, assessed gratitude using a six-item questionnaire. Participants who scored in the top third for gratitude had a 9% lower risk of dying over the next four years compared to those with lower gratitude scores. This reduction in mortality risk remained consistent even after accounting for physical health, economic status, and other factors.
While a 9% reduction in mortality risk might seem modest, VanderWeele points out that the accessibility of gratitude as a practice makes it a powerful tool. “Anyone can cultivate gratitude,” he says. “It’s about recognizing what’s around you and expressing thanks for it.”
While the study couldn’t definitively explain why gratitude is linked to longer life, several theories emerge:
- Emotional Benefits: Gratitude boosts happiness and reduces stress, both of which can positively influence health.
- Motivation for Healthy Behaviors: Grateful individuals may be more inclined to take care of themselves, attend medical appointments, and engage in physical activity.
- Strengthened Relationships: Gratitude fosters stronger social bonds, which are known to enhance mental and physical health.
Despite its insights, the study has limitations. Its participants older, predominantly white female nurses with high socioeconomic status represent a specific demographic. Whether these findings apply to men, younger individuals, or those from different socioeconomic backgrounds remains uncertain.
However, the study’s large sample size and comprehensive data strengthen its credibility, providing reasonable evidence for the positive effects of gratitude on longevity.
If gratitude doesn’t come naturally, there are simple ways to incorporate it into your daily life. Here are six questions to help evoke feelings of gratitude:
What happened today that was good?
What am I taking for granted that I can appreciate?
Who in my life am I most grateful for?
What recent book, show, or moment inspired me?
What am I looking forward to in the coming days?
What kind gesture has someone extended to me recently?
In addition to reflecting on these questions, practices like writing thank-you notes, sharing gratitude at mealtime, or engaging in savoring exercises can deepen your appreciation. For example, savoring involves pausing to notice and enjoy the good in your surroundings—a simple yet effective mindfulness practice.
Gratitude is a practice accessible to everyone, requiring no special tools or training. Whether it’s taking a moment to appreciate the kindness of others, expressing thanks at the dinner table, or simply savoring life’s small joys, these actions have the potential to transform your health, happiness, and even your lifespan.
As VanderWeele suggests, “Gratitude isn’t just about feeling good in the moment—it’s a practice that enriches our lives in ways we might not fully realize.”
