A recent study from Harvard University has revealed that elderly women who regularly practice gratitude tend to live longer, particularly with a lower risk of cardiovascular disease. This finding aligns with Traditional Chinese Medicine (TCM), which has long emphasized that gratitude nourishes the body’s organs, promotes energy flow, and activates the body’s natural healing mechanisms.
Published in JAMA Psychiatry in July 2024, the study examined nearly 50,000 elderly women in the United States, with an average age of 79. Researchers assessed their level of gratitude through questionnaires. They found that those who expressed higher levels had a 9 percent lower overall mortality risk and a 15 percent lower risk of death from cardiovascular disease. The study accounted for other influencing factors, including social interactions, religious activities, cognitive function, and overall physical and mental health.
Gratitude and the five vital organs in Chinese medicine
Dr. Rong Shu, a British TCM practitioner and director of Rong Clinic, explained on the Health 1+1 program that traditional Chinese medicine associates the five vital organs — heart, liver, spleen, lungs, and kidneys — with different emotions. Gratitude, as a positive emotion, is believed to harmonize their functions and enhance overall well-being.
Supporting heart health
In TCM, the heart governs the mind and emotions. Practicing gratitude fosters joy and emotional balance, which in turn supports heart health.
Beyond the Harvard study’s findings on reduced cardiovascular disease risk, previous research has shown that individuals with a grateful mindset tend to have lower cholesterol levels, healthier eating habits, and a lower body mass index (BMI) — all factors contributing to better heart health.
Easing liver stress
The liver plays a key role in regulating the body’s energy flow and is highly sensitive to negative emotions, such as resentment and anger. Chronic stress has been linked to a higher risk of liver disease. Practicing gratitude, however, promotes emotional well-being and enhances the body’s ability to cope with stress.
Improving digestion and nutrient absorption
In TCM, the spleen is central to digestion and is closely linked to the pancreas and gastrointestinal system. Excessive worry or overthinking can weaken the spleen, impairing digestion. Gratitude, by fostering a sense of contentment and reducing mental stress, supports better digestion and nutrient absorption.
Strengthening immunity through lung health
TCM views the lungs as closely connected to the body’s immune system. Gratitude enhances the body’s immune strength, boosting lung function and resistance to illness. Studies have even found that keeping a gratitude journal can help manage asthma symptoms.
Protecting the kidneys and slowing aging
The kidneys store the body’s vital reserves, a type of energy that influences growth, reproduction, and aging. Fear and chronic stress deplete kidney energy, accelerating the aging process. By reducing fear and anxiety, gratitude helps conserve kidney energy and promotes longevity.
Dr. Shu also emphasized that gratitude helps balance the heart and kidney energies, which, in TCM, are represented by fire and water, respectively. When these energies are in harmony, the body’s self-repair mechanisms function optimally, leading to better health and longevity.
Gratitude as a universal energy for well-being
Traditional Chinese Medicine views the body as an energy system, with energy (qi) flowing through meridians. The body remains healthy when this flow is smooth, but blockages can lead to pain, disease, or even cancer. Gratitude, as a form of positive energy, is believed to enhance meridian flow. Moreover, this positive energy resonates with the natural forces of the universe, helping individuals achieve a state of harmony between humanity and nature.
Expanding gratitude beyond personal experiences
Gratitude is a simple yet profound daily practice that can extend beyond personal experiences to include appreciation for nature and even the fundamental laws of the universe.
Dr. Shu suggests beginning with gratitude for loved ones and everyday experiences, such as moments of joy or delicious meals. She also encourages recognizing the value of challenges, as they provide opportunities for growth. Furthermore, expressing such feelings for nature — sunlight, rain, and water sources — can deepen one’s connection with the environment.
For those with religious beliefs, gratitude toward a higher power or the Creator can be particularly powerful, benefiting both physical health and spiritual well-being.
Finding gratitude in adversity
Is it possible to be grateful during times of suffering, hardship, or even natural disasters?
“This is a truly challenging question,” Dr. Shu acknowledges. However, she suggests that even in difficult circumstances, there are reasons to be grateful:
- Lessons from suffering: Hardships help us grow, gain wisdom, and develop resilience.
- Strength built through adversity: Overcoming challenges strengthens our willpower and character.
- A deeper appreciation for life and nature: In times of disaster, we are reminded of life’s fragility, encouraging us to cherish what we have and live in harmony with nature.
- The beauty of human kindness: During crises, we often witness acts of compassion and mutual support. These moments of kindness provide hope and strength, reminding us of the good in humanity.
“Once we find opportunities for gratitude, even in adversity, we discover a powerful path to healing,” Dr. Shu explains.
Four ways to cultivate gratitude in daily life
Dr. Shu emphasizes that gratitude can become second nature through practice. Research has identified four effective methods to cultivate gratitude:
- Keep a gratitude journal
Writing down one thing to be grateful for each day — such as a pleasant conversation, a delicious meal, or an act of kindness — can improve mental and physical health. A randomized controlled trial found that gratitude journaling reduced inflammation and benefited patients with heart failure. Additionally, compared to other psychological interventions, such journaling is easier to maintain over time. - Express gratitude in words or writing
Verbal or written expressions can strengthen relationships and create a cycle of appreciation. A famous study by psychologist Martin Seligman found that writing a heartfelt letter to someone you’ve never properly thanked significantly boosted happiness and reduced depression for an entire month — more effectively than other psychological interventions. - Practice gratitude meditation
Taking a few minutes each day to reflect on things you’re grateful for can have a calming effect on both the mind and body. A study involving 32 participants found that meditating on gratitude toward one’s mother for just five minutes lowered heart rates and promoted emotional balance. - Perform acts of kindness
Transforming gratitude into action by helping others can provide even more significant health benefits, including reducing chronic inflammation. Research indicates that while this alone does not directly impact inflammation markers, acts of kindness resulting from expressing it are linked to lower levels of inflammatory responses.
Embracing gratitude for a healthier, longer life
Scientific research and traditional wisdom both point to the profound impact of gratitude on physical health and emotional well-being. Whether through daily journaling, mindful reflection, or acts of kindness, cultivating this feeling can enhance longevity, resilience, and overall happiness.
By making gratitude a part of daily life, we improve our well-being and contribute to a more positive and compassionate world.
Translated by Katy Liu
Follow us on X, Facebook, or Pinterest
