Ten Ways Gratitude Improves Health and Happiness

“Gratitude can transform common days into thanksgiving, turn routine jobs into joy, and change ordinary opportunities into blessings.”

– Proverb

When Rachel added a new twist to her nightly gratitude practice, she noticed the benefits almost immediately. For years, she had the habit of thinking of three things she was grateful for before falling asleep. But one night, she decided to include three things she was grateful for about herself as well. Soon, she began to feel a warm sense of pride, a growing sense of self-efficacy, and enhanced self-worth.

This shift was particularly meaningful for Rachel, as she was navigating the challenges of a contentious divorce, moving into a new home, and transitioning careers—all while healing from a debilitating autoimmune condition. Her expanded gratitude practice not only lifted her mood but also built emotional resilience and supported her immune system. Combined with addressing her root causes and tending to daily self-care, Rachel is beating MS.

This doesn’t surprise me. In my Functional Natural Medicine practice, I see the profound effects of gratitude every day. Clients who actively cultivate gratitude—despite facing daunting health or personal challenges—often achieve better outcomes.

Take Amber, for example. She keeps a spiral notebook as her gratitude journal, writing down ten things she’s grateful for every morning. Then, she sends love to three people who aren’t so easy to love, making an effort to truly feel her heart open. Over time, Amber noticed her heart felt lighter, and she found even more to be grateful for. With her gratitude practice and dedication to addressing her root causes, Amber has completely reversed autoimmune hepatitis—and for that, she is enormously grateful.

Scientific research confirms the powerful link between gratitude and health. Here are ten proven benefits of gratitude:

Fewer aches and pains

Grateful people tend to experience fewer aches and pains and report feeling healthier overall, according to a 2012 study(1). Unsurprisingly, grateful people are also more proactive about maintaining their health and engaging in regular exercise, which further supports overall well-being and longevity.

Better sleep

Keeping a gratitude journal can improve sleep quality, according to a 2011 study(2). Spending a few minutes to contemplate or write down a few things you’re grateful for before bed is correlated with better and longer sleep.

Stronger immune system

Gratitude has been shown to boost immune function by increasing levels of immunoglobulin A (IgA), a key antibody that fights off harmful bacteria and viruses. In a study by Dr. Joe Dispenza, participants who practiced gratitude and other positive emotions experienced a significant drop in cortisol and a 64% increase in IgA levels within just four days.(3)

More happiness

Numerous studies explore the connection of gratitude to well-being. Findings reveal that practicing gratitude significantly boosts happiness and reduces symptoms of depression.(4)

Reduced depression

Gratitude boosts feel-good neurotransmitters like serotonin, dopamine, and oxytocin. This chemical surge helps reduce apathy and restores the motivation that depression often depletes.(5)

Less stress

Studies show that gratitude lowers cortisol levels, the stress hormone, and increases resilience to emotional setbacks and negative experiences, helping us manage stress more effectively.(6)

Improved cardiovascular function

Gratitude and appreciation causes our bodies to release the hormone oxytocin, which expands blood vessels, reduces blood pressure, and protects our hearts. (7)

Enhanced empathy

Research shows that people with higher levels of gratitude are less likely to retaliate, even when provoked. They exhibit greater levels of empathy and sensitivity toward others, along with a reduced desire for revenge.(8)

Greater self-esteem

Studies have shown that gratitude reduces social comparisons. Instead of feeling resentful toward those with more wealth or better jobs—a common cause of low self-esteem—grateful people are able to appreciate the achievements of others without feeling inferior.(9)

Strengthened resilience

Gratitude promotes adaptive coping mechanisms by fostering positive emotions such as satisfaction, happiness, and pleasure. These emotions enhance emotional resilience, strengthening our ability to manage stress and navigate challenges more effectively.(10)

Give it a try

Before bed, conjure up three things outside of yourself that you are grateful for; and then, like Rachel, come up with three things about yourself that you are grateful for. And/or, like Amber, is there anyone in your life you could open your heart to a little more? Take your time and savor each thought. If it feels good, put your hand on your heart and feel the warmth of the gratitude fill you up with healing goodness.

Not feeling especially grateful today?

That’s okay. You can spark gratitude by asking yourself a few simple questions:

What is one small thing that was good or beautiful today?
Who in my life am I grateful for?
What is something kind that someone has said or done lately?
Is there anything or anyone I am taking for granted that I can be thankful for?
What is something about myself or my habits that I have been able to improve?
What do I appreciate about myself?

Gratitude has the power to transform your life, one mindful moment at a time. So, what are you grateful for right now? And who could you share that gratitude with—through a conversation, a call, or even a heartfelt thank-you note?

Maybe the person who needs your appreciation the most today is you.

With love and gratitude,

P.S: Want my help reversing an autoimmune condition?

If you live in the continental U.S. and are determined and committed to reclaiming your health and vitality, I offer Functional Medicine Total Health Transformation Programs over Zoom in collaboration with a skilled naturopathic doctor (ND). Get on my calendar for a free 30-minute discovery call.

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Palmer is a certified Functional Medicine Health Coach who has helped thousands of people reverse autoimmune conditions based on her own two-decade battle to successfully beat multiple sclerosis (MS). She’s the author of the Amazon #1 bestselling book, Beat Autoimmune, which has a powerful foreword by Functional Medicine pioneer, Mark Hyman, MD.

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