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The Health Benefits of Gratitude

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I’m sure you’ve heard the saying “Have an attitude of gratitude”. But, do you know that it goes beyond being thankful, and that there are actual health benefits of gratitude?
According to scientific research there are numerous benefits of gratitude.
Gratitude makes us happier. Gratitude improves our health, relationships, emotions, personality, and career. Gratitude make us more optimistic, less materialistic, more spiritual, less self-centered, and more self-esteem—all of which leads to more happiness.
Gratitude makes our memories happier and bounce back from stress more quickly. Ever think back to a negative memory that you can’t seem to get past? In one study, putting people in a grateful mood helped them find closure for certain negative memories. Those that have more gratitude have more proactive coping skills, are more likely to have and seek social support in times of need, are less likely to develop PTSD, and more more likely to grow as a person in times of stress. Gratitude helps make us more resilient.
Gratitude opens doors for more relationships. It also makes use more trusting, more social, and more appreciative. As a result, it helps us make more friends, deepen our existing relationships, and improve our marriage.
One way that marriages suffer is when passion fizzles, and partners become less appreciative and well, more naggy. Scientists have actually created an appreciation to naggy ratio, called the Losada ratio. It divides the number of positive expressions (support, encouragement, and appreciation) divided by the number of negative expressions (disapproval, sarcasm, and cynicism). When the ratio was below .9 (11% more negative than positive expressions) marriages deteriorated and headed toward divorce. The marriages that lasted and were found satisfying were those with a positive ratio above 5.1 (five positive expressions to each negative).
Gratitude helps you be a better and more effective manager. Expressions of gratitude have been found to be highly motivating, while expressions of criticism are slightly demotivating. You can be the boss and be grateful. It is not a sign of weakness when you express thanks or give praise for a job well done. Cultivating an attitude of gratitude in the workplace will make it a more productive and more enthusiastic environment.
Gratitude makes you healthier. You are more likely to take better care of yourself by exercising more and attend regular check-ups with your doctor, which is likely to contribute to further longevity. According to several studies from 2003 – 2009, the following results were documented:
For those keeping a gratitude journal–

  • 16% had fewer physical symptoms
  • 19% more time spent exercising
  • 10% less physical pain
  • 25% improved quality of sleep.

In another study, patients with hypertension were instructed to count their blessings once a week. There was a significant decrease in their systolic blood pressure.
No, gratitude cannot cure cancer or other diseases, but it can increase your physiological functioning. Positive emotion improves improves your health by improving your mind. For example, faster recovery from certain medical procedures, and positive changes in immune system functioning.
Consider starting your own journal of gratitude and focus on what you are grateful for this holiday season. You might surprise yourself in knowing you have more positive than negative things going for you.
We are grateful for all of you and hope you have a very happy Thanksgiving!

Eating less while giving Thanks

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It’s hard to believe that the holidays are already upon us. Another year to come together with family and friends around a table full of food. This season can be a challenge for those with diabetes or other disease states that can inhibit what we eat. It can also be a challenge for those of you who are striving to keep weight under control and not pack on the pounds that you’ve worked hard to take off over the past several months. The holidays can also be a stressful time for those without family and for those with family issues that arise when all are gathered together. These tips aim to give you ideas on how to keep the diet and the stress under control.
Make a plan to exercise
Many runners enjoy a Thanksgiving morning 5K to get their day going. These charitable races make you feel good physically and mentally by running or walking one of these events. They are a great way to set your metabolism for the rest of the day and even prepare your mind for your family gathering.
Locally, the Gallop for the Gravy and the Turkey Trot are held on Thanksgiving Day. If you are unable to participate in one of these on Thanksgiving day, more races are happening in New Hanover County area in the coming days and weeks.
No time to race that morning? Whether you’re the host or the guest, take the lead by announcing that you plan to take a walk after the meal. Get others to join in and it will be something fun to look forward to, plus it will give you an excuse to have a second piece of pie when you get back!
You can also schedule a fitness date with a friend the day after Thanksgiving. Perhaps meet a friend for a brisk walk or run if the weather cooperates. Knowing you’ve committed to burning off those extra calories from Thanksgiving allows you to splurge without feeling guilty.
Focus on friends and family 
Rather than obsess over the food at Thanksgiving, focus your attention on the big picture, including the once-a-year sights, sounds, and people at the event. Instead of sampling each and every appetizer before dinner, walk around and catch up with family and friends.
Instead of picking at the leftovers or helping yourself to a second (or third) dessert, offer to help the host clean up. They will appreciate the gesture, and physically removing yourself from the table will help take your attention away from the food. Cleaning up will also help you burn a few calories.
Instead of seeing how much you can eat, serve yourself a small, golf-ball-size serving of everything you want—no restrictions—but have only enough to satisfy your stomach without overdoing it. Remember, sometimes leftovers are better than when it all first comes out of the oven. If you want to save some calories at the main meal, make a plate for later!
Looking for an escape from the ordinary?
Sometimes, it can be overwhelming to plan a big meal or a larger crowd. Don’t feel guilty for breaking away from tradition and starting something new.
Pack a picnic lunch and visit a local state park or the beach for the day. Have a cookout and make turkey burgers or make turkey sandwiches if you must have turkey. Take a long walk or bike on a trail, or spend some time on the beach throwing a football rather than sitting and watching a game on TV (or do both).
Or, ditch it all and take a cruise or go to a mountain resort where the meal is prepared for you. No cooking and no clean up! Just be sure to appreciate and give thanks to those who are working on the holiday so you can enjoy your time off.
Sometimes we get so locked into  the way things are “supposed” to be or buy into the media hype about what a real Thanksgiving looks like. it brings much undue stress on us.
Think of something that you would be especially “thankful” for if you had the chance to do it.  Then instead of carving a turkey, carve out some time to do that for Thanksgiving.

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