Gratitude's Impact On Your Health

Gratitude has a profound effect on our physical self, beyond it’s ability to create a warm fuzzy feeling, there are noticeable physical changes associated with an experience of gratitude. In fact, many studies have been done to document exactly what physical effects can be identified through gratitude practices, here are a few:

• In a study where participants spent time each day in an experience of appreciation and gratitude, there was a mean 23% reduction in cortisol and a 100% increase in DHEA/DHEAS in the subjects. Increased coherence in heart rate variability patterns were measured in 80% of the subjects during the use of the techniques."
• In another study, a group of Chinese researchers looked at the combined effects of gratitude and sleep quality on symptoms of anxiety and depression. They found that higher levels of gratitude were associated with better sleep, and with lower anxiety and depression.
• Studies on the impact of gratitude directly on DNA have found that expressions of gratitude caused the coil of DNA to become more functional and more easily position its self for gene transcription.  Of note is that in aging, the DNA molecule its self becomes less pliable and more apt to not complete transcription processes sufficiently.
• Studies have shown measurable effects on multiple body and brain systems. Those include mood neurotransmitters (serotonin, norepinephrine), reproductive hormones (testosterone), social bonding hormones (oxytocin), cognitive and pleasure related neurotransmitters (dopamine), inflammatory and immune systems (cytokines), stress hormones (cortisol), cardiac and EEG rhythms, blood pressure, and blood sugar.

 It may seem too simple, that expressions of gratitude can in fact enhance health and perhaps even have an impact on aging, insomnia, and pain patterns, yet, the science supports this very conclusion.  Many find it easy to bring forth feelings of gratitude during holiday times, the key is to make gratitude a daily practice.  Wake each morning and begin the day by expressing thanks for all of the blessings in your life, and end the day the same way.  It will have a physical impact on your health and rate of aging, which can have exponential impacts.  However, it will also impact your interactions with others, which has a ripple effect creating the possibility of health and magnified change in the lives of all those whom you share space with on a daily basis.

Dr. Julie is Thankful for Coffee Cake! 

This is an adapted recipe from the best recipe, it is gluten-free, and uses no cane sugar, but achieves an amazing result!

2 cups quinoa flour
1 cup plus 2 TBSP coconut sugar
1 tsp salt
1 ½ sticks pasture butter or 12 TBSP coconut oil
1 tsp baking powder
½ tsp baking soda
¾ cup raw milk or pastured milk or any other milk substitute
1 large egg
1 tsp vanilla extract
½ cup coconut sugar
1 tsp cinnamon

1. Heat oven to 350 and grease the bottom of a 9x9 pan with coconut oil.  (note, I often double this and put it in a larger pan because people love it so very much)

2. Whisk flour, sugar, and salt in a large bowl, cut in butter until the mixture resembles loose crumbs.  Reserve 1 cup in a separate bowl.

3. Whisk in baking powder and soda into mixture, add milk, egg, and vanilla and mix until batter is thick.

4. Scrape batter into pan.

5. Mix extra ½ cup of coconut sugar with cinnamon and reserved flour mixture, then spread evenly onto top of batter in pan.  If you like, you can add some pecans to this mixture as well.

6. Bake 50-55 minutes and if you can resist, let it cool completely before serving!

**All ingredients here are organic**