10 Things to Be Grateful for This Thanksgiving—And Why They’re Good for Your Health

In this article:

• Turn Thanksgiving into a healthier celebration by focusing on its essence: being grateful for what you have. 
• Gratitude can improve health and wellbeing. 
• Identify what you're grateful for, and consider how you can use it to improve your health or increase your motivation to make healthy choices. 
• Examples include valuing your body by moving it, showing appreciation for your food by eating slowly and mindfully, and being grateful for life with some deep breaths. 
• Every day of the year, Lark can support you and provide tools to help you achieve your health and weight loss goals.

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Thanksgiving is coming up, and it can be a healthier holiday than you think. Instead of trying to choose between overeating and feeling deprived, focus on the real purpose of the holiday: feeling grateful for what you have. Here’s why gratitude can make Thanksgiving more enjoyable and healthier, and how you can use gratitude to help you progress towards your goals.

Gratitude and Wellbeing

Practicing gratitude can not only help you get more enjoyment from the holiday, but also lead to improved wellbeing and health. A review article published in Proceedings of the National Academy of Sciences says that the health benefits of gratitude are likely universally true, no matter which culture you identify with. People who practice gratitude may have better sleep, reduced stress, and better immune function. 

10 Things to Be Grateful for, and How You Can Use Them for Health Benefits

Identify some things that you’re grateful for this season or this year. It’s worth taking some time to practice gratitude, whether it’s in your mind, out loud, or in a journal. An article published in the Journal of Health Psychology says that identifying what you’re grateful for can motivate you to make healthier choices. Here are 10 everyday things to be grateful for, and how you can use them to your advantage when it comes to health and wellbeing.

1. Your Body

Your body carries you around all day, every day. It may have a few flaws - say, an ache or some limitations - but it’s still worthy of gratitude. 

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Try noticing how you feel when you’re active and when you’re still. Walk alone or with family or a friend, play tag or touch football, or have a dance-off. As you exercise, notice different muscle groups working and the range of motion you use. Notice and appreciate how your breath adjusts to the demands you put on it when you’re exercising intensely. 

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When you’re still, notice how your breathing slows and how your muscles relax. Try breathing in deeply for four counts, holding your breath at the top, then breathing out slowly for four counts. Repeat a few times until you feel relaxed. 

2. Food

When you’re thinking about weight loss and health, Thanksgiving dinner can feel challenging because of so many tempting dishes. Shift your mindset to one of gratitude, however, and you can end up eating less and enjoying it more. 

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Try getting more from your food, not by eating more, but by appreciating each individual bite. Notice the flavors, textures, and aromas. Savor each bite, chew slowly, and pause between bites to appreciate the food and the Thanksgiving experience. Since there’s plenty of food, there’s no need to rush it. Eat enough to make your body feel good, then take a break away from the table.

3. This Moment

You can get a lot more from life when you appreciate the moment right now. Sometimes we’re so worried about fixing the past or planning for the future that we forget that the moment right now is all you have for sure. Thanksgiving offers the perfect opportunity to appreciate the moment you’re in. 

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Take a deep breath in, and then let it out. Think about what is happening right now that you can appreciate. It’s likely that you’re with people you love or you’re at peace by yourself. You may be safe, comfortable, and in surroundings that are familiar, soothing, or exciting. Being alive and cared for is something to be thankful for. 

4. Your Senses

Your senses let you get more from life. On Thanksgiving, consider these types of ways to use your senses. 

• Taste of food and beverages
• Smells of food, crisp autumn air, and trees that may be in your neighborhood
• Sights of decorations, bare branches, loved one’s faces, and Thanksgiving apparel
• Sounds of music in the background or foreground, children playing, people laughing and talking, plates and cutlery on the table, and food being prepared in the kitchen
• Touch of soft cushions, cold drinks, warm blankets, cool fresh air, and friendly hugs

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Peace and quiet can be a sensory experience to value, too. Notice the quiet around you, and get into a comfortable position. Breathe deeply, check in with your body and mind, and clear your head to reduce stress. 

5. A Comfortable Space

A comfortable place that’s physically and emotionally safe is a sanctuary for your mind and body. For many people, this is their home, a room in their home, or even their bed. For some, it could be your office. Other possibilities are a spot in your neighborhood, like a bench at a local park under a favorite tree, a seat inside your local public library, or a quiet corner of a chapel. 

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Wherever your sanctuary is, take a moment to feel gratitude for it. For a bigger boost to your well-being, try expressing your appreciation. Examples include decorating your space the way you like or spending extra time in your space. Feeling safe and relaxed can also help you sleep better. 

6. Nature

Studies have shown that spending time in nature is relaxing and stress-reducing. Expansive fields, trails, forests, and large parks are excellent choices for enjoying nature, but you can also find opportunities in urban settings. A backyard, a tree, or a windowsill planter can be enough to be grateful for. Look at the sky, clouds, mountains, or horizon for inspiration as well. Spending a few minutes listening to birds or looking at plants can help you relax. 

7. Loved Ones

Relationships are some of the most precious things we have. Identify the ones that are important to you, and think about how they support you and give you joy. Family, friends, and coworkers are all likely sources of strong relationships. 

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Express your appreciation for important people in your life. Tell them directly how much they mean to you, or just give them a hug. If those are difficult for you, pick out something they did that was meaningful to you, and thank them for it. You’ll be strengthening your bonds with them. 

8. Your Community

People in your community and the neighborhood you live in are worth appreciating. Helping out is an excellent way to express your gratitude and to feel more connected. Informal ways of helping include picking up trash at a public park and helping neighbors with chores or errands when they need them. Formal volunteering opportunities may be at food banks, animal shelters, libraries, schools, and charitable organizations. 

9. Victories and Failures

Every day victories and failures are worth acknowledging. On the scale or off, there are plenty of health-related victories to celebrate. Examples include learning a new physical activity, trying different healthy recipes, and getting more sleep. Other possibilities are finishing a project at work and completing a home improvement project. 

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Even the fact that you got to try is a privilege in itself. It meant that you encountered something interesting in life, and you had the  chance to think, implement, and learn. For example, if you fell off the healthy living bandwagon for a while, you get a chance to think about what you can change next time so the process is easier and more sustainable. 

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Often, a failure is an opportunity to notice how others support us, and to be grateful. Whether it’s someone who stepped up at work to help you get a project back on track, or a neighbor who took care of your kids when you overscheduled yourself, there are usually people who support us no matter what. 

10. Smiles and Laughter

Why live life if there’s no joy in it? Likewise, adding joy to your life can make you healthier. So, be grateful for smiles and laughter, and consider how you can add more of them to your life. 

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Here are some tips. 

• Lighten up and laugh at yourself sometimes. Tell someone about a funny mistake you made
• Surround yourself with people who make you smile and laugh
• Establish a nightly habit of identifying three things that made you smile during the day. Examples are hearing a funny story on the radio, being greeted at a grocery store, taking the first bite of a delicious meal, and seeing a toddler get excited
• Make other people feel good by making sure they know you’re happy to see them. Greet them warmly and give them a big smile. You’ll feel better, too

How Lark Can Help

Gratitude at Thanksgiving can make you feel better, inspire healthier choices, and take the emphasis away from food. Lark can help you make more small changes to improve heart health, lose weight, and manage or prevent chronic conditions. Your Lark coach is available 24/7 for encouragement, nutrition and physical activity coaching, and habit tracking. Lark can help you make healthy choices and establish habits that fit your lifestyle, so you can lose weight and keep it off, with or without GLP-1 medications. 

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Click here to see if you may be eligible to join Lark today!

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