Home 9 Uncategorized 9 The Gratitude Ripple: Science, Spirit, Social Symmetry, & Physiology in Sync!

The Gratitude Ripple: Science, Spirit, Social Symmetry, & Physiology in Sync!

Nov 1, 2022 | Uncategorized

You’ve heard about Groundhog Day, right? I’m referring to the blockbuster hit where Bill Murray lives the same day over and over again! November is a time many of us reserve for gratitude and thankfulness before rushing into the holiday scramble. But what would happen if you took the time to practice gratitude over and over again? Recent scientific research reveals gratitude’s extensive benefits to you mentally, emotionally, physically, and in building healthy relationships.

A reflexive “thank you” isn’t genuine gratitude

Think back, way back! How did your gratitude journey begin? Mine began, as I’m sure it did for many of you, like this: “Scarlett, say thank you to the nice man!'” My mother’s patient reminder (probably the 20th time that day) elicited my shy response, “Thank you.” One of the first pro-social behaviors we learn as children is to thank others for what they do or give to us. The automatic “Thanks” is a beneficial aspect of polite society. Yet when it becomes such a habitual response, we overlook the benefits of TRUE gratitude. Honest expression and authentic experience are foundational—fake appreciation is a no-go.

The Science of Gratitude: A lesson from millennium past still rings true

Who knew what has been advised by religions, indigenous cultures, and philosophers for a millennium would become a key topic of study for scientists and physicians across the modern world? For the past 20 years, scientists have used sophisticated technology to research gratitude’s impact on the brain, heart, and body. I want to share some of what I’ve learned regarding gratitude’s extensive benefits to us mentally, emotionally, physically, and in building healthy relationships. As you read this, I hope you begin or continue your relationship with gratitude. Maybe you’ll even decide to create or expand your own gratitude practice. So let’s begin with;

Gratitude is motivational. 

When you experience the warmth of doing something positive for another human and feel their honest appreciation, it establishes a genuine motivation to continue being of service to others. Being thanked feels good! The book, The Gratitude Project, asserts that gratitude doesn’t lead to complacency. Instead, it “…drives a sense of purpose and a desire to do more.” In his podcasts, Dr. Andrew Huberman, a neuroscientist and professor, explains that we have different circuits in our brains. One is pro-social and drives us toward relationships and positive connections; another is defensive and pushes us toward resentment and fear. Through research and technology, including fMRI (functional magnetic resonance imaging), scientists document the brain’s response to gratitude and its power to motivate us to serve others.

Gratitude lifts you from unhealthy thinking.

A shift in perspective from insecurity and resentment to gratitude can catalyze transformational change. Joy and pain aren’t dictated solely by your circumstances. Your perceptions and the stories you tell yourself– good or bad, true or false – are at the helm of your thoughts and emotions. Current research reinforces this idea; focusing purely on the injustices and painful circumstances within the world triggers the brain circuit for resentment and fear.

It doesn’t mean that we don’t do all we can to make a difference—to stretch our arms and mend the places we can with our given capacities, to plant good seeds, to stand up for justice, to heal what is broken. This is part of what gives us meaning and well-being. But to do so with a joyful heart is a very different thing than to act out of anger, guilt, fear, or despair.

Buddhist psychologist Jack Kornfield, in The Gratitude Project

Gratitude improves well-being and promotes a sense of purpose.  

Published in 2020 by the Greater Good Science Center based at the University of California, Berkeley, The Gratitude Project includes results from researchers across the country beginning in 2014. The study found that those who practice gratitude report fewer symptoms of mental and physical illness and greater optimism and happiness. It concludes that such benefits result from gratitude compelling a person towards generosity, which fosters stronger relationships.

It also found that gratitude drives a sense of purpose and a desire to do more. Studies have found that people are more successful at reaching their goals when they consciously practice gratitude. And those who kept a gratitude journal “…consistently report feeling more energetic, alive, awake, and alert.”

Gratitude promotes healthy & happy relationships.

Sociologist Arlie Hochschild and others believe that a successful relationship doesn’t just depend on how partners divide labor. How they express gratitude for one another’s contributions matters significantly. Expressing gratitude serves as a reminder that the labor one contributes is a gift, compelling the other partner to reciprocate efforts. In this way, thankfulness can create more equal dynamics within the division of labor, leading to greater appreciation, less resentment, and more satisfaction in the relationship.

Research recommended gratitude practice

So what does research recommend regarding how we can best employ gratitude in our lives? In reviewing the most recent scientific literature, Dr. Huberman recommends the following most effective research-based gratitude practice:

  1. Recall a memory grounded in a narrative – a story that elicits strong positive emotions.
  2. The story may be about your experience of receiving genuine, whole-hearted thanks or a story where someone else received thanks – one that touches your heartstrings whenever you remember it
  3. Write down bullet points to trigger your memory.
  4. Three times a week, take 3-5 minutes to remember the story. Sit and sink into it, allowing feelings of gratitude and appreciation for the story to wash over you.

However, you don’t need to abandon a gratitude practice that is meaningful to you! It’s the experience of warmth and connectedness and depth of feeling that precipitate the release of serotonin and other life-uplifting and physiologically beneficial chemicals to your brain and body!

A word from the author

Amid this colorful harvest season, please take this writing as a fare of tasty tales of thanks, with tidbits from the bountiful research clarifying the importance of embracing a life of gratitude. Often criticized as a society of individualists, what truly creates healthy individuals, families, organizations, and communities is the desire to be the one worthy of thanks tied neatly to being the recipient of gracious givers. Let’s harvest the benefits of feeling appreciated when we’re thanked. So this November, create your own gratitude practice that makes your body want to dance, your heart want to sing, and your relationships ever more fulfilling!

Go down the rabbit hole with additional research on gratitude!

1. Christina Costa, Neuroscientist & Professor. 

Another excellent YouTube (and Ted Talk) is by Christina Costa, Kiss your brain: The science of gratitude,” which lays out the benefits of gratitude:

  • Psychological: positive emotion, enhanced mood
  • Social: more empathy, stronger relationships
  • Physical: stronger immune system, less pain

2. Andrew Huberman, Ph.D., neuroscientist and tenured professor in the Department of Neurobiology at the Stanford University School of Medicine. 

Dr. Huberman extensively reviews the current and most salient research on gratitude. He shares how specific neural circuits are wired for gratitude in his podcast/YouTube, “The Science of Gratitude & How to build a Gratitude Practice.”

3.  Exploring neural mechanisms of the health benefits of gratitude in women: A randomized controlled trial.

This study showed that gratitude practices decreased amygdala (responsible for fear and resentment) responses and reduced cytokines TNF Alpha and IL6. Essentially, these cytokines can have positive aspects, such as tissue damage repair. But in the long term, for instance, when negative stressors stimulate them, they play a role in cancer development and its progression, control of cell replication, and harm the immune system. Those in the study experienced a decrease in cytokines within minutes of the gratitude practice.

From coffee to soda to energy drinks, caffeine is a part of daily life for many of us. And while it is naturally occurring, overconsumption can cause health problems such as increased blood pressure, heart palpitations, anxiety, headaches, and insomnia. For this blog, we sat down with Susie Roberts, a Registered Dietitian to discuss all things caffeine—why it’s such a big part of our lives, how much of it is in the food items many people enjoy regularly, and how much is too much. We’ll also talk about current trends and tips on how to boost your energy naturally so you can stop relying on caffeine to keep you energized throughout the day.

Q: Just this morning, I heard someone say “I’m not caffeinated enough for this day!” It really is such a big part of our daily lives. Why do you think that is?
A: It’s not surprising at all to hear that! About 90% of American adults consume caffeine daily. People are looking for ways to boost their energy and increase alertness and caffeine is readily available and socially acceptable.

Q: So, what exactly is caffeine, and how does it work?
A: Caffeine is a natural stimulant that affects the central nervous system. After consumption, it’s absorbed into the bloodstream and travels to the brain, where it blocks the effects of adenosine—a chemical that promotes sleep. This interference helps you feel more alert and awake.

Caffeine typically reaches your brain within 15 minutes, peaks in the bloodstream at 30 to 120 minutes, and has a half-life of 3 to 7 hours.

Q: Everyone knows that coffee and many soft drinks contain caffeine. But where else can it be found? If we are consuming these beverages and other items, how can we know the amount of caffeine we are getting?
A: Energy drinks have become very popular—especially among young adults. These contain not only caffeine, but may also have added sugars, so it’s a double whammy. Chocolate and many varieties of tea also contain caffeine. You may also want to check out any nutrition supplements or medications you are taking. And, many people may not realize it, but even decaf coffee contains a certain amount of caffeine.

How Much Caffeine Am I Really Getting

Q: How much is too much when it comes to caffeine?
A: For most healthy adults, the FDA says up to 400 mg per day is safe. That’s about 4 cups of coffee. But you need to remember, that’s based on an 8 oz cup. Many people order an extra-large coffee, so you need to be aware of exactly how much you are taking in. Each individual reacts differently to caffeine based on their genetics, medications, and sleep habits.

How Much Is Too Much? Make Sure You Know Your Limits.

Q: What are the current trends in caffeine consumption?
A: As I mentioned before, energy drinks are increasing in popularity. They haven’t taken over coffee in the top spot, but Americans spent $19.2 billion on them in 2023 and that’s expected to rise to $33 billion by 2030. Coffee remains at the top, accounting for 69% of total caffeine intake, an increase of 15% in the last decade. And while the number of tea drinkers has dropped by 50%, those who drink it are consuming more.

Current Caffeine Consumption Trends.

Q: How can I be more aware about the amount of caffeine I’m getting?
A: Mindful consumption of caffeine is being intentional about what, when, and how much you consume. Track your intake and pay attention to any potential unwanted side effects like jitters or difficulty getting to sleep or staying asleep. Are you sleeping 6-8 hours a night and waking refreshed? If not, consider a “hard stop” 10 hours before your bedtime. Remember, that cup of coffee you had at 8 am can potentially still be in your system at 5 pm, so it’s important to time it right. And finally, if you decide you want to reduce your caffeine consumption, do it slowly to minimize any withdrawal symptoms such as headaches.

Be Mindful of Your Caffeine Consumption.

Q: Sometimes though, you need extra energy when you hit that afternoon slump. Can you suggest any alternative ways to get that boost and avoid turning to caffeine?
A: There are a few simple ways you can get that energy boost. First, make sure you are hydrated. Water supports joint health, oxygen delivery, temperature regulation, skin health, and more. You also want to move—even a short walk or stretch break can help. Make sure your meals are balanced with a protein and complex carbs. And most importantly, rest and recover. Sometimes rest—not more coffee—is what your body needs.

How Can I Boost My Energy Naturally.

Q: So, what are your final thoughts on caffeine?
A:  Caffeine can be part of a healthy lifestyle and may even offer some health benefits—but it’s all about balance and awareness. If you’re reaching for that third cup of coffee at 3 pm, pause and ask: Am I actually tired, hungry, or just in a habit? And then give one of the things we talked about a try, to get that energy boost naturally and see if that caffeine craving goes away.

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