Thanksgiving is around the corner. I don’t know about you, but on that day I plan to put on my Joey Tribbiani ’s Thanksgiving pants and get ready to eat too much turkey, stuffing, gravy, and mashed potatoes. More importantly, the holiday is a time to count our blessings and give thanks—even if we have not felt as healthy, happy, and fulfilled this past year as we would have liked. For instance, many people have been struggling with losing weight and adopting healthy eating habits .
Previous research has shown that positive psychology interventions can help us feel better and live healthier. New research by Fritz and colleagues in the Journal of Experimental Social Psychology expands on this work, examining the effects of gratitude on diet. The results suggest that spending only a few minutes engaging in a gratitude activity (specifically, writing a "gratitude letter") can motivate healthy food choices.
Feelings of gratitude and healthy eating
In the first study, which involved university students, those who felt more grateful showed healthier eating habits. However, because the intervention used failed to increase feelings of gratitude, a second study was conducted using a stronger gratitude intervention.
The second study required 1,017 9th- and 10th-graders to reflect on a benefactor’s support and read testimonials about the benefits of gratitude. Researchers randomly assigned study participants to one of three gratitude conditions—all requiring the completion of a weekly five-minute gratitude activity—and a control condition.
Respect parenting differences. Support your spouse's basic approach to raising kids - unless it's way out of line. Criticizing or arguing with your partner will do more harm to your marriage and your child's sense of security than if you accept standards that are different from your own.
In the gratitude conditions, more specifically, participants wrote letters of thanks to a benefactor who had either expressed kindness (e.g., showed care during a difficult breakup), had offered academic help, or had provided help related to one's health and wellbeing. In the control condition, participants were instructed only to list their daily activities.
Participants in gratitude conditions were additionally expected to spend 30 minutes a week working toward improving themselves in an area related to their letter of appreciation (e.g., those in the academic condition worked on academics). In contrast, control participants worked on becoming better organized.
Results showed that those in gratitude groups (compared to control group) tended to report healthier eating over time. And, although the differences were not large, they also reported experiencing less negative emotion and more positive emotion (including feelings of gratefulness).
However, the relationship between healthy eating and gratitude exercises was only “marginally significant” at the three-month follow-up—so any continued benefit probably requires doing gratitude exercises regularly.
Children with obesity are at higher risk for having other chronic health conditions and diseases, such as asthma, sleep apnea, bone and joint problems, and type 2 diabetes.
Feeling grateful helps regulate emotions
Why might gratitude result in healthier eating? One possible mechanism involves an indirect route: Through the effects of thankfulness on negative emotions. Negative emotional states make it difficult for people to regulate their eating. Being thankful reduces unpleasant feelings. So gratitude practices (e.g., writing a letter of appreciation) could facilitate adopting healthy habits, including healthy eating, by reducing negative affect—nervousness, fear, anger, guilt, sadness, general distress, etc.
While researchers continue to amass data indicating this connection, the actual direction of the relationship remained unclear: Is it that depressed and lonely people are more likely to seek out social media and use it more often than others, or does social media use directly contribute to people’s experience of more negative mental health symptoms?
When we feel upset, such as after an argument, we are more likely to engage in emotional eating. This includes eating fatty, sweet, and salty comfort food (i.e. junk food ).
For example, after a bad date, you might feel rejected or worthless and experience a powerful sense of loneliness or shame. But if you spend several minutes recalling how a benefactor (a coworker, relative, friend) acted in a deeply caring way toward you, it may reduce your pain. Once in a better mood, you may no longer feel as inclined to self-soothe with unhealthy behavior.
Do not expect short gratitude exercises to heal your depression, cure your anxiety, or turn you into a super-healthy eater in a matter of days. But reflecting on how thankful and appreciative you are for the kindness you have received may, over time, result in change for the better.
Set up a "gratitude circle" every night at dinner. Go around the table and take turns talking about the various people who were generous and kind to each of you that day. It may sound corny, but it makes everyone feel good.