People with stronger social connections are often happier than those who don’t have these connections. Some studies suggest they may also live longer, recover faster from illness and have stronger immune systems. Why is that?
“There’s growing evidence that healthy social connections impact not only your mental health, but also your physical health,” says Dr. Gary Proctor, a medical director at BlueCross BlueShield of Tennessee. “People with close relationships may have increased likelihood of surviving serious or life-threatening conditions, lower cancer mortality, lower blood pressure and lower cardiovascular risk.”
How relationships affect your heart
Dr. Proctor: People with strong social connections have almost a 30% lower risk of heart disease and stroke than people who are socially isolated. Good relationships tend to lower your blood pressure. When people have social interactions, particularly deep ones, they release oxytocin. This may support immune function and help lower blood pressure. Oxytocin is the same chemical involved in bonding between a mother and child when a baby is born.
On the flip side, when you don’t have those connections, it can lead to stress that increases cortisol levels. When cortisol is chronically high, it can lead to increased inflammation in the body. This may play a role in arterial disease, heart attacks and strokes. Also, some research suggests people who are lonely may have up to 30% higher rates of dementia.
Does the quality of relationships matter more than quantity?
Dr. Proctor: While a broad network can be helpful, it’s the depth of relationships that matters most. The most beneficial relationships are those that are low in conflict. These are close, healthy and stable relationships that are comfortable and long-standing.
Physical touch from another person may decrease cortisol and provide a soothing effect. This can be as simple as a hug. There’s evidence that even putting your hand over your heart leads to decreased cortisol.
Massage therapy has been associated with oxytocin release and decreased cortisol. It’s not just that it feels good — there are actual physiological reasons behind what it does.
Are romantic relationships more beneficial than friendships?
Dr. Proctor: Both can be very beneficial, but romantic relationships can be more variable over time. Sometimes friendships are more stable because there can often be less emotion and conflict involved. If romantic relationships are erratic or unstable, they may not give the same benefits as deep, comfortable friendships.
How to build stronger connections
Dr. Proctor: Building social connections can be hard. If you feel like you don’t have enough supportive relationships, try to find activities based on your interests. These can include hobbies, community groups, church groups, or yoga classes. Don’t force this by going to things you don’t enjoy just to meet people.
Volunteering offers dual benefits — you’re meeting like-minded people while helping others. This can help to take the focus off your own situation and can provide joy from helping.
If you have people in your life but relationships aren’t deep, cultivate them. Focus more on people who lift you up rather than draining you. Try to identify at least two or three people who are supportive and spend time with them.
“Do a little self-analysis about where you are and where you’d like to be,” Dr. Proctor says. “Make a plan to build relationships with people who resonate with you, so you can support each other.”
More about relationships from WellTuned
Get more information about specific health terms, topics and conditions to better manage your health on bcbst.com. BlueCross BlueShield of Tennessee members can access wellness-related discounts on fitness products, gym memberships, healthy eating and more through Blue365®. BCBST members can also find tools and resources to help improve health and well-being by logging into BlueAccess and going to the Managing Your Health tab.