The Power of Gratitude: Modern Research and Traditional Wisdom Reveal It Is Key to Longevity

In traditional Chinese medicine, gratitude is a healing force. Modern research agrees.

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In traditional Chinese medicine (TCM), gratitude is more than an emotional state—it is a practice that promotes the smooth flow of qi (vital energy), harmonizes the organs, and strengthens the body’s self-healing mechanisms. Modern research echoes this ancient wisdom. A Harvard University study published in JAMA Psychiatry found that gratitude is linked to increased longevity and a reduced risk of cardiovascular disease in older women.

According to TCM philosophy, emotions directly influence health, with gratitude fostering balance in the heart, spleen, and liver—organs that play a key role in circulation, digestion, and detoxification. When gratitude is cultivated, it reduces stress-related stagnation, supports cardiovascular health, and enhances overall vitality, potentially contributing to a longer life.

Scientific Evidence: How Gratitude Supports Longevity

The study analyzed data from nearly 50,000 women in the United States, with an average age of 79. Participants completed a questionnaire assessing their gratitude levels, and researchers tracked their health outcomes over four years.

The results showed that women with the highest gratitude scores had a 9 percent lower overall mortality risk. They also had a 15 percent lower risk of cardiovascular-related death, suggesting a strong protective effect on heart health. The benefits remained even after adjusting for factors such as social engagement, religious involvement, cognitive function, and overall well-being.

These findings align with previous research. A 2016 study published in Psychosomatic Medicine found that practicing gratitude was associated with lower levels of inflammatory markers, such as C-reactive protein, which is linked to heart disease and other chronic illnesses.

TCM Perspective: Gratitude and the 5 Internal Organs

TCM is a category of medicine based on energy. It holds that the energy of an individual runs along channels called meridians. If the meridians are smooth, one will not get sick. If there is a blockage somewhere, pain and even cancer can occur.

“Gratitude is a positive energy that promotes the functioning of the meridians,” Shu Rong, director of Doctor Rong’s TCM Clinic in the UK, said on the “Health 1+1” program. “Moreover, this positive energy can resonate harmoniously with the energy of heaven and earth, helping us to achieve a state of unity between heaven and man.”

According to TCM, maintaining emotional balance is crucial for overall health. Shu said that according to TCM, the five organs of the human body—the heart, liver, spleen, lungs, and kidneys—correspond to different emotions. Cultivating gratitude, as a positive emotion, can harmonize the functions of these organs, promoting well-being.

Heart and Mind

TCM posits that the heart governs the mind. Being grateful fosters a happy mood, calms the mind, and therefore protects the heart, Shu said.

This aligns with findings from the Harvard study and earlier studies indicating that people with a grateful attitude have lower blood lipid levels, eat healthier diets, and have a lower body mass index. These factors collectively contribute to better cardiovascular health.

Liver and Stress Resistance

In TCM, the liver is responsible for the smooth flow of energy in the body. The liver is closely related to emotions and is especially sensitive to negative emotions such as resentment.

Research shows that chronic stress is linked to the risk of death from liver disease. Gratitude makes people feel good and can improve their ability to withstand mental stress.

Spleen and Digestion

According to TCM, the spleen represents the digestive system and belongs to the same energy system as the pancreas, intestines, and stomach.

TCM theory suggests that excessive worry can damage the spleen, while gratitude promotes relaxation, aids digestion, facilitates nutrient absorption, and supports the healthy function of tissues and organs.

Lungs and Immunity

According to TCM, the lungs are closely linked to the body’s defensive energy or immune system. Experiencing gratitude can strengthen this defensive energy, improving the body’s resistance to illnesses such as colds and influenza.

Research also suggests that keeping a gratitude journal may help manage asthma.

Kidneys and Aging

TCM emphasizes the kidneys’ role in the vital essence that governs growth, development, and aging. TCM theory holds that fear depletes kidney energy, potentially accelerating the aging process. By alleviating fear and stress, gratitude may help preserve kidney essence and promote healthy aging.

Shu also emphasized the interplay between the heart (“fire”) and kidneys (“water”) in TCM, noting that a harmonious balance between these elements is essential for maintaining overall well-being, promoting the body’s natural repair processes, and fostering longevity.

People and Things Worthy of Gratitude

Gratitude is a simple practice that fosters inner and outer harmony by acknowledging the interconnectedness of people, the environment, nature, and universal principles.

We can start by being grateful for our loved ones and even for things in life, according to Shu.

“Beautiful moments and delicious food are things worth [being] grateful for,” she said.

“If you are a religious person, you can be grateful to your creator. Gratitude is an extremely powerful force for our physical health and spiritual purification.”

Even amid pain and adversity, cultivating gratitude remains possible. Shu suggested:

• Be grateful for the teachings of pain: Pain is a trial of life, through which we will grow and gain more experience and wisdom.
• Be grateful for growth through adversity: When facing difficulties and hardships, our will is tempered, and we can be grateful that we have become stronger.
• Be grateful to nature and life: When natural disasters strike, when we understand the fragility of life, we will cherish life and nature more. Be grateful for everything we have and learn to live in harmony with nature.
• Be grateful for the brilliance of humanity: In disasters, we also see the brilliance of humanity and help each other. “These little moments are worth cherishing,” Shu said. “We must remember that this kind of power and care will give us a strong positive force.”

“In the midst of pain and adversity, once we discover the opportunity to be grateful, we also find a way to heal, which is very helpful to our body and mind,” Shu said.

4 Ways to Practice Gratitude

“Habits become second nature,” Shu said. We can cultivate a grateful attitude through persistent practices to improve our physical, mental, and spiritual health at any time.

According to Shu, research has shown that the following four methods are highly effective:

1. Keep a Diary

Regularly recording things you are grateful for, such as a kind gesture or a pleasant experience, can help create a shift in perspective.

A randomized controlled trial found that keeping a gratitude journal reduced inflammation and helped people with heart failure. Another study found that, compared with other psychological intervention techniques, writing in a gratitude journal is an easy practice to maintain.

2. Express Gratitude Verbally and in Writing

The act of expressing gratitude verbally and in writing can also promote the harmony of interpersonal relationships. When everyone is grateful to each other, the energy of gratitude will circulate among us.

Renowned psychologist Martin E. P. Seligman and others conducted a famous experiment to compare the effects of different positive psychological intervention techniques on happiness. It was found that writing a thank-you note to someone whom you have not yet thanked personally can significantly increase happiness in the following month and reduce depressive symptoms.

3. Sit and Meditate

Sit quietly for a few minutes every day, remember the people and things that are worthy of your gratefulness, and let this feeling of gratitude be integrated into every cell of your body.

A 2017 study asked 32 participants to sit quietly for five minutes while giving thanks to their mothers in their hearts. The results showed that this kind of gratitude meditation can lower the heart rate, make the mind more peaceful, and have a positive effect on the brain’s ability to mediate emotions and self-motivation.

4. Do Good Things

Translating gratitude into actions that benefit others can amplify its positive effects, potentially reducing chronic inflammation and other health issues.

Studies have found that practicing gratitude makes people more willing to help others. Helping others can even reduce inflammation. One study found that a simple gratitude practice had no direct effect on inflammation indicators but that an increase in helping behavior was related to a decrease in inflammation in both a gratitude practice experimental group and a control group.

Practicing gratitude is a skill that can be honed like any other. All we have to do is remember the beautiful things that happen each day and make a note of them. Even on a bad day, we are alive and breathing, which alone is something to be grateful for.