Benefits of gratitude beyond Thanksgiving

Health experts discuss the health benefits of being thankful and why to practice it daily

By Heriberto Perez–Zuñiga

November is a month of gratitude, and a time when many reflect on their blessings. According to health experts at the UTRGV School of Medicine and UT Health RGV, a positive mindset through gratitude can lead to significant health benefits.

“Being thankful is something that should be practiced more than just once a year,” said Dr. Maria de Jesus Muñoz, assistant dean of clerkships at the UTRGV School of Medicine and Family Medicine doctor at UT Health RGV. “Daily gratitude can improve mental well-being, strengthen family bonds and even contribute to better physical health outcomes.”

Every morning, Muñoz starts her day by reflecting on three good things she encountered the day before. For her, gratitude isn’t just a routine; it’s a guiding principle that helps her maintain a positive outlook and connect more deeply with her patients, especially those facing difficult diagnoses.

“Gratitude helps me engage with my patients and gives me strength and compassion to carry out my duties as a mom and a physician,” Muñoz said.

For Muñoz, gratitude helps her see the positive aspects of her life’s journey, no matter how challenging.

GRATITUDE PRESCRIPTION

In the Rio Grande Valley, where chronic conditions like diabetes and hypertension are common, Muñoz believes a positive mindset can be a powerful tool for managing these conditions.

“Physiologically, a positive mindset can lead to reduced stress hormones like cortisol, which contributes to the regulation of blood sugar in patients with diabetes and the regulation of blood pressure in those with hypertension,” she said.

“Cortisol is also important in the sleep-wake cycle; when levels are low, it promotes a healthier sleep pattern. Lower stress levels can lower blood pressure and reduce inflammation, helping to protect against conditions like heart disease.”

According to Muñoz, a “gratitude prescription” can help families find stability, even in uncertain times.

She encourages patients and their families to practice gratitude daily, whether by taking a moment to acknowledge something they appreciate in each other or simply reflecting on moments of connection and comfort, however small.

These practices can be particularly valuable for families navigating difficult diagnoses, helping them focus on the positives and support each other more effectively.

“Gratitude doesn’t remove the hardship,” said Muñoz, “but it helps families find strength and support in each other.”

PATH TO WELLNESS

Like Muñoz, Dr. Carolina Gomez de Ziegler, assistant professor of Family and Community Medicine at the UTRGV School of Medicine and Family Medicine doctor at UT Health RGV, said that practicing gratitude can pave a path to wellness.

In her 20 years of experience as a physician, Gomez de Ziegler has worked with countless patients throughout the Valley and has seen how a positive mindset can make a difference in health outcomes.

“A positive mindset helps patients adhere more consistently to treatment plans, reduces stress levels, and enhances their coping skills, ultimately contributing to better overall health outcomes,” Gomez de Ziegler said.

Patients who practice gratitude are often more motivated to take an active role in facing health challenges and can manage life’s difficulties more constructively.

Muñoz and Gomez de Ziegler said practicing gratitude can be as simple as:

• Taking a moment to reflect on three (or even just one) things you are grateful for from the present or previous day.
• Being vocal – gratitude is contagious. Let others know you are grateful for them and why, saying it aloud can help with mental wellness.
• Engage in regular journaling by documenting moments of gratitude. Keeping a gratitude journal or jar provides a meaningful reference, especially on challenging days.
• Exercising and meditating – being intentional and grateful can go hand in hand.

Practicing gratitude beyond Thanksgiving can help with having higher self-esteem, better sleep, improved mental and emotional wellness, and much more, they said.

“Practicing gratitude is not about lecturing yourself rather focusing on the good,” Muñoz explained. “It’s about making a habit of noticing the positives in your life, which can have real benefits for both health and wellness.”

For more information on Family Medicine and to schedule an appointment with a specialist, visit UTHealthRGV.org.