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We all know that a positive attitude makes us feel better, but can it be beneficial to your health? This month we are exploring the benefits of practicing gratitude and gratitude journaling on cardiovascular health. As we discuss the connection between gratitude and heart health, we will look at the evidence supporting a gratitude journaling practice and how its incorporation into the daily routine can truly lead to a happier heart.
The heart plays a central role in our overall health and well-being. Cardiovascular disease, including heart disease and stroke, remain the leading causes of morbidity and mortality worldwide. However, research suggests that the practice of gratitude may have a positive impact on cardiovascular health, offering an alternative and non-pharmacologic strategy for promoting a healthy cardiovascular system. This makes gratitude a simple, natural part of a heart-healthy lifestyle.
How to Start a Gratitude Journaling Practice
Identify Your Journal
This can be a physical journal, a note on your phone, or a word document on your computer. Whatever you choose, stay consistent!
Commit to a Specific Time of Day
This will help to keep you consistent. It can be a lovely way to start your day with a cup of coffee or a nice way to reflect before bedtime.
Decide How Many Things to Record Each Day
We suggest starting with three. These can be big things such as “the love of my wife,” or smaller such as “cream in my coffee.”
Be as Specific as Possible
Being vague in your gratitude list makes it harder to continue the practice. Listing very specific things for which you are grateful can enhance the impact. For example, “the smell of ground coffee as I walked down the stairs this morning” is more specific than “coffee.”
Health Benefits of Gratitude Journaling
Decreased Anxiety
Several studies have demonstrated improvement in anxiety symptoms when individuals participated in a gratitude practice. This can contribute to reduced stress and anxiety, which supports overall heart health.
Decreased Inflammation
The Journal of Complementary Medicine published a 2022 study reporting a correlation between a gratitude practice and reduced levels of hsCRP. Additionally, a review in the Journal of Positive Psychology reported the same findings in 2020. Lower inflammation is important for cardiovascular health and supports a healthy blood pressure.
Improved Heart Rate Variability
The same study that demonstrated improvement in hsCRP, published in The Journal of Complementary Medicine, also found an association between gratitude journaling and heart rate variability — a key indicator of cardiovascular health. Similar results were reported in 2016 in the Journal of Psychosomatic Medicine in a study evaluating the effect of gratitude on health outcomes in those living with Stage B heart failure.
Improved Adherence to Health Behaviors
A 2020 review published in the Journal of Positive Psychology reported results from 13 studies showing improvement in adherence to health behaviors in participants engaging in regular gratitude journaling. This includes increased physical activity and healthy eating, both of which are proven to help reduce heart disease risk.
Reduction in Blood Pressure
A 2018 study published in Psychosomatic Medicine reported a correlation between gratitude journaling and decreased systolic blood pressure. Lower blood pressure is a key factor in reducing stress and supporting heart health.
Why Gratitude Should Be Part of Heart Disease Prevention
The intentional practice of daily gratitude through gratitude journaling may offer numerous benefits for cardiovascular health, including biomarkers and measurements that we monitor closely at The Prevention Center (hsCRP, blood pressure, and levels of stress/anxiety). This simple addition to your health regimen can have a profound impact on both physical and psychological well-being and should be part of a comprehensive plan for cardiovascular disease prevention and wellness.
FAQs
How does practicing gratitude contribute to a happier life?
It shifts focus to positive experiences, improves mood, and reduces stress, promoting increased happiness and well-being.
What are the 4 A’s of gratitude?
Awareness, Acknowledgment, Appreciation, and Action — steps to strengthen your gratitude practice.
How does gratitude improve heart health?
It reduces inflammation, improves sleep, lowers blood pressure, and supports cardiovascular health.
About the Author: Ed Price
