#10 October Edition - Grateful for Health

Hello everyone!

With Thanksgiving just around the corner, it’s the perfect time to talk about something that can truly change our lives: Gratitude 🙏. It goes beyond just saying “thank you” — it’s about focusing on the positive parts of our lives. Practicing gratitude can be a powerful way to boost both our mental and physical health. Let’s explore how.

🧘 Mental Health Benefits: Gratitude and Your Mind 🧠

Gratitude is a bit like exercising a muscle — the more you practice it, the stronger it gets 💪. Studies have shown that dedicating 15 minutes a day, five days a week for at least six weeks to gratitude can enhance mental wellness. And the benefits don’t stop there!

🚀 Reduce Depression and Lessen Anxiety:

A review of over 70 studies involving more than 26,000 participants found that people with a grateful mindset experienced fewer symptoms of depression, had higher life satisfaction, and enjoyed stronger social relationships 🌟. Even if you’re struggling with anxiety — those endless “what ifs” and worries — gratitude can be a tool to break the cycle of negative thoughts by bringing your focus to the present moment 🕰️.

🧠 The Science Says…

A study by Jans-Beken et al., 2019 highlights that regular gratitude practices are associated with higher levels of self-esteem and life satisfaction. Imagine starting or ending your day by jotting down just three things you’re grateful for — it might be simple, but it has profound effects on your mood and outlook.

💓 Physical Health Benefits: Gratitude and Your Body 🏋️‍♂️

The benefits of gratitude extend to your heart, your stress levels, and even your sleep! Here’s how:

❤️ Supporting Heart Health:

Gratitude has been linked to positive biomarkers for heart health, such as lower blood pressure and a regulated heart rate 💖. A study I’m sharing with you suggests that keeping a gratitude journal can significantly drop diastolic blood pressure (the “resting” pressure between heartbeats). Even taking a moment to think about what you’re grateful for can help synchronize your breathing with your heartbeat, contributing to better heart health.

😴 Improve Sleep & Relieve Stress:

Ever lay in bed with a million thoughts racing through your mind? Gratitude helps calm the nervous system, activating what’s known as the “rest and digest” response 😌. This reduces stress hormones and helps you relax, ultimately leading to better sleep. Thinking of positive moments or people in your life before going to sleep can enhance your sleep quality and duration 🌙.

✨ Tips for Practicing Gratitude Daily ✨

You don’t have to wait for a special occasion or January 1st to start your gratitude journey. Here are some easy ways to incorporate gratitude into your day:

• 📝 Write it Down: Take a few minutes to write down one or two things you’re grateful for. Keep a dedicated gratitude journal to reflect on when you need a boost.

• ⏸️ Hit Pause: When you catch yourself saying “thank you,” take a moment to identify what you’re really thankful for. It could be something as small as a sunny day or a good cup of coffee ☕️.

• 🔄 Redirect Negative Thoughts: When frustration creeps in, take a breath and find one positive thing about the situation. It might be challenging at first, but it’s a great way to train your mind to see the silver lining.

• 💌 Share Your Gratitude: Tell a friend, family member, or colleague why you appreciate them. You can even encourage your family to share something they’re grateful for around the dinner table 🍽️.

🍂 In Closing: Cultivating an Attitude of Gratitude 🍁

If you had asked me about gratitude 5 or 10 years ago, I probably would have brushed it off as being a bit “woo-woo.” But with time, I’ve realized that it’s often the smallest habits that make the biggest impact. Even in elite sports, like with the basketball team I work with, we make it a point to weave gratitude into our practices. And you know what? The players who truly embrace gratitude tend to play with more freedom and less anxiety.

Until next month - I wish everyone a healthy and active month!

With appreciation,

Kosta