Gratitude

As Thanksgiving approaches, it’s easy to focus on gratitude for a day — before rushing back into the stress, busyness, and excess of the holiday season. But what if gratitude wasn’t something we celebrated once a year… what if it was something we practiced daily?

Science tells us that gratitude changes brain chemistry, strengthens immune function, and even reduces pain. Scripture tells us why:

“Give thanks in all circumstances; for this is God’s will for you in Christ Jesus.” — 1 Thessalonians 5:18

When we live in thankfulness, our health transforms — mentally, physically, and spiritually. Let’s look at how gratitude fits into each of the 5 Essentials.

Essential #1: Core Chiropractic — Gratitude in Alignment

When your spine is in alignment, your nervous system can fully express life. When your heart is in alignment — through gratitude — your body mirrors that peace. Stress creates muscle tension, nerve interference, and hormonal imbalance. Gratitude reverses that pattern.

Practice:
Each morning after your spinal warmups, take one deep breath and thank God for a specific way your body is healing. It might be better sleep, less pain, or more energy. Your nervous system thrives when your thoughts do too.

Research shows gratitude practices reduce blood pressure and improve heart rate variability — a key marker of nervous system balance (McCraty & Childre, 2004, Integrative Physiological and Behavioral Science).

Essential #2: Mindset — Rewiring for Gratitude

Gratitude isn’t just a feeling — it’s a mindset. When you choose to focus on blessings instead of burdens, your brain literally rewires toward optimism and resilience.

Practice:
Start a “Thankfulness Journal.” Each night before bed, write three things you’re grateful for — and one challenge that you’re learning to be thankful for. Gratitude reframes hardship as growth.

Studies link daily gratitude journaling to reduced anxiety, better sleep, and improved mental well-being (Emmons & McCullough, 2003, Journal of Personality and Social Psychology).

Essential #3: Nutrition — Thankfulness for God’s Provision

Gratitude changes the way we eat. When we slow down and thank God for our food — real, whole, nourishing food — we digest better, absorb nutrients more efficiently, and make healthier choices.

Practice:
Before every meal this Thanksgiving season, pause. Pray. Thank God for the hands that prepared it, the farmers who grew it, and the body He’s given you to sustain. Eat slowly. Enjoy fully. Choose foods that honor His design.

Mindful, thankful eating is associated with improved digestion, nutrient absorption, and reduced overeating (Jordan et al., 2014, Appetite).

🏃‍♂️ Essential #4: Oxygen & Exercise — Gratitude in Motion

Make your movement an act of worship. Every step, stretch, and breath is a reminder that God has given you life and strength. Exercise isn’t punishment — it’s an opportunity to celebrate what your body can do.

Practice:
Each time you work out or walk outside, pair movement with gratitude. Thank God for your lungs, your legs, your heart. Bring your kids or spouse and take turns sharing something you’re thankful for.

Physical activity combined with gratitude practices has been shown to boost endorphins and lower depressive symptoms more effectively than exercise alone (Otto & Smits, 2011, Clinical Psychology Review).

🌿 Essential #5: Minimizing Toxins — Detox Your Thoughts

The most dangerous toxins often aren’t in our food or air — they’re in our thoughts. Bitterness, envy, and comparison poison the soul. Gratitude cleanses them. When we intentionally shift our focus to what we have, rather than what we lack, peace follows.

Practice:
Limit exposure to mental toxins — especially during the holidays. Cut back on social media. Instead, fill your home with worship music, Scripture, and uplifting conversation. Create a gratitude wall or jar — where family members can add notes of thankfulness all season long.

Research confirms that gratitude interventions decrease stress hormones and inflammatory markers (Redwine et al., 2016, Psychosomatic Medicine).

🙏 A Heart of Thanksgiving

This Thanksgiving, may you experience more than full plates and busy schedules. May your heart overflow with gratitude — the kind that transforms health from the inside out.

Gratitude isn’t just an attitude — it’s a healing lifestyle.

“Enter His gates with thanksgiving and His courts with praise; give thanks to Him and praise His name.” — Psalm 100:4

Let’s walk into this season aligned, nourished, and thankful — body, mind, and spirit.

In health and faith,

 Dr. Jake Tucker
Good Life Family Chiropractic
goodlifefamilychiropractic.com

📚 References

1. McCraty, R., & Childre, D. (2004). The grateful heart: The psychophysiology of appreciation. Integrative Physiological and Behavioral Science, 38(2), 133–153.
2. Emmons, R. A., & McCullough, M. E. (2003). Counting blessings versus burdens. Journal of Personality and Social Psychology, 84(2), 377–389.
3. Jordan, C. H., et al. (2014). Mindful eating and its association with eating disorders and obesity. Appetite, 83, 214–221.
4. Otto, M. W., & Smits, J. A. (2011). Exercise for mood and anxiety disorders. Clinical Psychology Review, 31(4), 527–533.
5. Redwine, L., et al. (2016). The effects of gratitude expression on neuroendocrine and inflammatory biomarkers. Psychosomatic Medicine, 78(6), 718–726.