It’s the basis of a healthy, happy life

As a physician, researcher, and advocate for Inclusive Wellness, I have spent decades exploring the intricate connections between the mind and body. Over the years, I’ve come to believe that one of the most potent tools for healing doesn’t come in a pill or treatment—it’s something we can all cultivate within ourselves: gratitude.

I vividly remember one of my first lessons in this profound truth. It’s a story I’ve told many times: When I was a child, my father was mugged in the subway one day on his way home from work. Somebody took the few dollars he had on him, beat him up, chipped his teeth, and broke his glasses. He barely managed to drag himself up the steps to our tiny apartment. My mother and the rest of us were frantic because he really was in terrible shape. But he would have none of our distress. “Don’t worry about it!” he said. “My left leg still works!”

Although he wasn’t grateful for the horrible experience he’d just had, he taught me that no matter what happens in life, you can choose what to focus on. He chose to focus on something positive.

I got another lesson in gratitude early in my practice. I met a patient whose outlook permanently shifted my perspective. She had been battling a chronic illness, yet her demeanor radiated joy and peace. When I asked her about it, she smiled and said, “I wake up every morning and say, ‘Thank you.’” She wasn’t denying her struggles; she was embracing the small victories—a sunny day, the love of her family, and the fact that she was still alive.

At the time, I didn’t fully grasp the significance of what she was saying, but her gratitude sparked my curiosity. I began researching the effects of gratitude on health and well-being, and what I discovered was nothing short of life-changing.

The science of gratitude

Gratitude is more than a feel-good emotion; it’s a physiological phenomenon with tangible health benefits. Studies show that regularly practicing gratitude can lower stress levels, reduce inflammation, and even strengthen the immune system. These are measurable outcomes, yet they all begin with an intangible shift in mindset.

When we express gratitude, our brain releases neurotransmitters like dopamine and serotonin—the same chemicals associated with feelings of happiness and calm. This neurochemical cascade doesn’t just make us feel good in the moment; over time, it rewires our brain for positivity and resilience.

But gratitude’s benefits extend beyond the mind. Chronic stress is a major contributor to many diseases, including cardiovascular issues, autoimmune conditions, and even premature aging. Gratitude acts as a counterbalance, reducing cortisol levels and helping the body maintain homeostasis.

Gratitude in my own life

In my personal journey, gratitude has been transformative. Running a business, staying engaged in scientific research, and practicing medicine can often feel overwhelming. There were times I let the stress overshadow the joy I found in helping others.

One day, I decided to try a simple gratitude exercise: writing down three things I was thankful for each morning. At first, it felt awkward—almost forced. But over time, I noticed a profound shift. I started savoring the small moments, like a patient’s authentic “thank you” or the beauty of a sunset after a long day.

Gratitude also helped me reframe challenges. Instead of seeing setbacks as failures, I began viewing them as opportunities to learn and grow. This mindset has carried me through some of the most difficult times in my life and career.

How to cultivate gratitude

Gratitude is a practice, not a one-time act. As I continued to think about gratitude, a number of Insights came to me, such as:

“Even in disaster, look for the good.”

“Have gratitude for today’s portion as it is.”

And this one: “Gratitude creates happiness,” which came to me when I realized that some people who have so much are seldom happy, while others, who have so little, often are. When I thought about it, I realized that the unhappy folks don’t appreciate what they have. It’s never enough because they don’t experience gratitude. The happy folks do.

So how can you cultivate gratitude?

Here are a few ways you can incorporate it into your daily life:

1. Start a gratitude journal: Each day, write down three things you’re grateful for. They don’t have to be big; often, the small joys are the most meaningful.
2. Express appreciation: Take time to thank the people around you. A heartfelt “thank you” can deepen your relationships and uplift both you and the recipient.
3. Pause and reflect: Throughout your day, pause to appreciate the present moment. Whether it’s a beautiful view, a kind gesture, or a moment of stillness, savor it.
4. Gratitude in tough times: This one is harder but incredibly powerful. In challenging moments, ask yourself, What can I learn from this? What is still good in my life?

A life transformed by gratitude

Gratitude is not a cure-all, but it is a foundation for healing. It shifts our perspective, strengthens our resilience, and reconnects us with what truly matters.

As a physician, I often emphasize nutrition, hydration, and skincare as essential components of wellness. But I would be remiss if I didn’t also encourage my patients to nurture their inner lives. Gratitude is a practice accessible to everyone, regardless of age, health status, or circumstances. It’s free, powerful, and deeply transformative.

So today, I invite you to take a moment and reflect. What are you grateful for? You may find that the simple act of asking this question is the beginning of profound healing.

HappyThanksgiving!