In everyday life, we often forget to stop to express gratitude, even for the smallest things. However, recent studies show that gratitude has a much bigger impact than just improving our mood. A study published by Harvard in September 2024 emphasizes the importance of gratitude, not only for mental health, but also for physical well-being and longevity.
Gratitude, health and longevity
How can the power of gratitude affect our lives? Recent research shows that gratitude has a number of positive health effects, including emotional and social well-being, lower risk of depression, and may be a beneficial contributor to cardiovascular health.
Now, new data from the Nurses Health Study shows that gratitude can extend life.
"Gratitude has been one of the most studied activities that contribute to well-being, but we could find no previous studies examining its effects on mortality and longevity, surprisingly," says VanderWeele, co-author of the new research.
What did the study examine?
Published in July 2024 in JAMA Psychiatry, the new study was based on data from 49,275 women enrolled in the Nurses Health Study. Their average age was 79 years. In 2016, participants completed a six-question gratitude questionnaire in which they ranked their liking of statements such as: “I have so much in life that I am grateful for” and “If I had to list everything I feel thankfully, the list would be very long."
Four years later, the researchers reviewed the participants' medical records to determine who had died. There were 4,608 deaths from all causes, including cardiovascular disease, cancer, respiratory disease, neurodegenerative disease, infection and injury. Deaths from cardiovascular disease—one of the leading causes of death among women and men in the U.S.—were the most common cause of death.
What did the researchers discover?
Participants with the highest gratitude scores had a 9% lower risk of dying over the next four years compared to those with the lowest scores. This did not change when physical condition, economic circumstances and other aspects of mental health and well-being were taken into account. Gratitude appeared to help protect against all causes of death, including cardiovascular disease.
But what does this actually mean?
"The 9% reduction in mortality risk is significant, but not extraordinary," says VanderWeele.
"What's great about gratitude is that anyone can practice it. Anyone can notice what's around them and express gratitude for what's good in their life," he adds.
While the study was unable to determine exactly why gratitude is linked to longevity, VanderWeele believes several factors may contribute.
"We know that gratitude makes people feel happier. That, in itself, has a small effect on mortality risk," he says.
"Practicing gratitude can also make someone more motivated to take care of their health. Perhaps individuals who practice gratitude are more likely to show up for medical appointments or exercise. Gratitude can also help relationships and social support, which we know contribute to health," he adds.
What are the limitations and strengths of the study?
The study was observational, meaning it can't prove that gratitude helps people live longer, only that there is a link. The analyzed group is the strongest point, but also the biggest limitation of this research. All participants were elderly women of high economic status and the vast majority were of the same skin color (white).
"Is this longevity effect also valid for men, young adults, and those with fewer economic resources?" VanderWeele asks. "These remain open questions."
Six Questions to Foster Gratitude
Not feeling particularly grateful today? You have the power to change this. Questions like the following can encourage gratitude:
- What happened today that changed my day for the better?
- What am I taking for granted that I can be grateful for?
- Which people in my life are important to me?
- Which book, movie or video did I like recently and why?
- What am I most looking forward to this week, month and year and why?
- What is the best thing someone has said or done recently?
Gratitude is not just a fleeting feeling, but a practice that can fundamentally change your health and life. Being aware of the good things we have in life is one of the easiest ways to improve the quality of our lives and extend our years.
