Gratitude is Good Medicine: The Proven Science of Thankfulness

As we gather around the Thanksgiving table this year, the practice of giving thanks is more than just a holiday tradition—it’s a powerful tool for building health from the inside out. At Holland Health, we view health through a functional medicine lens, which means we look for the root causes of wellness just as diligently as we look for the root causes of illness. Gratitude, it turns out, is a foundational pillar of well-being that positively impacts your nervous system, hormones, and even your cellular function.

This Thanksgiving season, we’re exploring the science behind thankfulness and sharing how a genuine gratitude practice can be one of the simplest yet most profound ways to support your health.

The Surprising effects of Thankfulness

In functional medicine, we’re interested in the mechanisms behind health outcomes. When it comes to gratitude, research shows it’s far from a vague concept; it creates tangible, positive changes in your biology.

Calms the Nervous System: Gratitude isn’t just a feeling; it’s a nervous system regulator. When you focus on things you are thankful for, it helps shift your body out of the stress-dominated “fight-or-flight” mode (sympathetic nervous system) and into the “rest-and-digest” state (parasympathetic nervous system). This leads to lower levels of the stress hormone cortisol, a slower heart rate, and more regulated breathing.

Boosts Brain Chemistry: Expressing gratitude acts like a natural antidepressant for your brain. It triggers the release of dopamine and serotonin, neurotransmitters that are crucial for feelings of pleasure, happiness, and well-being. Each time you practice gratitude, you strengthen the neural pathways for positivity, making it easier to default to a happier state of mind.

Promotes Restorative Sleep: A mind buzzing with worry is one of the biggest thieves of sleep. Studies have found that spending just a few minutes writing down what you’re grateful for before bed can quiet your mind and help you sleep better and longer. By replacing pre-sleep worries with positive reflections, you support your body’s essential overnight repair processes.

Strengthens Physical Health: The benefits extend beyond the brain. A regular gratitude practice has been linked to measurable physical improvements, including lower blood pressure, strengthened immune function, and even reduced inflammation in the body. Grateful people are also more likely to engage in healthy activities like exercise and regular check-ups, creating a powerful positive feedback loop for health.

A Guide to Practicing Gratitude

True gratitude in a functional medicine sense is not about forcing positivity or ignoring life’s challenges. It’s about a grounded, authentic practice that makes room for your whole experience while gently steering your nervous system toward safety and connection. Try weaving these simple, intentional practices into your holiday week and beyond.

The Nighttime Nervous System Reset: Before you go to sleep, take five minutes to reflect on three things: a few moments that supported you today, one or two things you accomplished (no matter how small), and one thing you will take care of tomorrow. This practice helps calm mental chatter, signals closure to your brain, and prepares your body for deep, restorative rest.

The Gratitude Walk: If the holidays feel overwhelming, combine movement with thankfulness. Take a short walk and as you do, notice what you can see, hear, and feel. Slow your breathing, making your exhale longer than your inhale, and think of a few meaningful moments from your day. This blend of movement, breath, and reflection can quickly shift your system out of overwhelm.

Share It to Strengthen It: Gratitude becomes more powerful when shared, and it strengthens the social bonds that are vital to our health. Write a quick note to tell someone why you appreciate them or go around the Thanksgiving table and have everyone share one thing they’re grateful for. These small acts of connection tell your body you are safe and supported within a community.

This Thanksgiving, we invite you to see gratitude not as a seasonal obligation, but as a daily practice that builds resilience and vitality. It’s a tool that is always available, costs nothing, and has the power to transform your health at a foundational level.

From the Holland Health family to yours, we wish you a joyful and healthy holiday season!

Sources:

1. Rupa Health. “Why Functional Medicine Leads to Happier Patients and Better Outcomes.” 
2. Einstein Journal. “The effects of gratitude interventions: a systematic review and meta-analysis.” 
3. University of Rochester Medical Center. “Can Gratitude Benefit Your Health?” 
4. PositivePsychology.com. “The Neuroscience of Gratitude & Its Effects on the Brain.” 
5. University of Utah Health. “Practicing Gratitude for Better Health and Well-Being.” 
6. TODAY. “Be thankful: Science says gratitude is good for your health.” 
7. Brain, Behavior, and Immunity. “Exploring neural mechanisms of the health benefits of gratitude in women: A randomized controlled trial.” 

This blog post is informed by functional medicine principles and research on gratitude and its positive effects on health. For personalized health guidance, please schedule a consultation with Dr. Holland to discuss your specific needs.