Creating a Gratitude Ritual: A Daily Practice for Health and Wellness
From Thank-You to Thrive-You: How a Daily Gratitude Ritual Nourishes Your Gut, Your Brain, and Your Wellness Goals
Written By: Megan Barefoot
In a world that moves at lightning speed, it’s easy to rush from one task to the next without pausing to notice the good around us. I know this is especially true for those of us that are parents, own a business, or are trying to push forward in our careers. This is not even taking into account the family obligations and social life we all want to have as well! But when we intentionally slow down and practice gratitude, something remarkable happens—our mindset shifts, our stress levels drop, and even our physical health improves. Gratitude is more than a feel-good emotion; it’s a daily habit that can transform your body, brain, and relationship with food. This is going to be a BIG focus for No Shoes Nutrition this month. We are going to talk all about how we can nourish ourselves with gratitude and reach our year-end goals!
The Science of Gratitude and Health
Research shows that a consistent gratitude practice can lower cortisol levels (the stress hormone!), reduce inflammation, and improve heart health. When you focus on what’s going well, your nervous system shifts from “fight or flight” into “rest and digest”—the state where our body can soothe and proper digestion can occur. This means gratitude doesn’t just make you happier; it literally helps your body function better.
Studies have also found that people who practice gratitude regularly sleep more soundly, experience fewer aches and pains, and have stronger immune function. Your thoughts influence your biochemistry—so choosing gratitude is a simple but powerful way to support your wellness goals.
How Gratitude Connects to Nutrition
Gratitude helps you eat with intention rather than impulse. When you begin a meal with appreciation—perhaps by taking a deep breath and thinking about where your food came from—you activate mindfulness, which enhances digestion and satisfaction. This small pause reduces stress hormones that can interfere with nutrient absorption and blood sugar balance. It gives our mind and our body a chance to slow down, focus on the task before us and remember to practice our digestive practices like chewing slowly and being mindful.
Creating a gratitude ritual around food can also help you break the “all-or-nothing” mindset many people have with eating. Instead of focusing on what you can’t eat, gratitude invites you to celebrate nourishing choices and progress. Over time, this positive shift supports long-term behaviour changes, making healthy habits feel natural rather than forced.
Simple Ways to Build a Daily Gratitude Ritual
Morning Reflection: Before your feet hit the floor, name three things you’re grateful for—big or small. This sets the tone for the day. It doesn’t need to be something significant or life-changing. I mean, sometimes I am just grateful that I was all warm and cozy in my bed! I have a roof and clean water to drink! These are big things if you didn’t have them.
Gratitude Before Meals: Take 10 seconds before eating to thank your body for all it does and to appreciate the food in front of you. This may seem straightforward, but sometimes it’s the little things and when we are trying to be healthy, we could really be craving candy when we have a healthy salad or soup in front of us.
Evening Journal: Write down one positive moment from your day and how it made you feel. You’ll train your brain to notice more good. As you notice the great things that happen to you during your day, the little annoyances might not be as big!
Mindful Movement: During a walk or stretch, silently repeat, “Thank you for this body and all it allows me to do.” As I recover from a broken ankle, this has been a big thing! I am struggling to walk up and down stairs due to pain in my foot and ankle, but I am now able to walk without using crutches. I recognize that it will take time, but I am grateful for the little wins!
Share Gratitude: Express appreciation to someone each day—gratitude grows when it’s shared. My family has been practicing this and it’s life-altering. We tell each other what we are grateful for each day. My kids appreciate it when I pick them up for school, I am grateful for my husband cooking supper, and I love that my family worked together last week to declutter while putting away the Halloween decorations.
Bringing It All Together
Gratitude isn’t just an emotion; it’s a physiological state that encourages health, balance, and better nutrition choices. By turning gratitude into a daily ritual, especially around meals, you align your mind and body toward the same goal: thriving health.
When you practice gratitude, you nourish your nervous system, your gut, and your spirit. And when you nourish all three, you naturally create the foundation for long-term wellness.
Ready to elevate your health? Start your own gratitude ritual today—one deep breath, one mindful bite, and one thankful thought at a time. If you want more than just a new “diet” plan and you are ready to stop feeling exhausted and bloated, then let’s chat! Please reach out to www.noshoesnutrition.com today for a free consultation. We work with individuals or groups and will be happy to find a plan that works for you!
References
Harvard Health Publishing. (2024, September 11). Gratitude enhances health, brings happiness — and may even lengthen lives. Harvard Medical School. https://www.health.harvard.edu/blog/gratitude-enhances-health-brings-happiness-and-may-even-lengthen-lives-202409113071
University of Utah Health. (2021, November 24). Practicing gratitude for better health and well-being. https://healthcare.utah.edu/healthfeed/2021/11/practicing-gratitude-better-health-and-well-being
