Your Relationships Are Medicine: Why Social Connection Is Essential for Your Health

What if I told you there’s a “medicine” that can reduce your risk of heart disease, stroke, diabetes, and early death by 30% - and it’s completely free? This isn’t a prescription drug or a new superfood. It’s something much simpler; meaningful relationships with other people.

Social Isolation vs. Loneliness

Loneliness and social isolation are often correlated, but they are not necessarily the same. Social isolation is related to social relationships with others or having minimal contact with others; such as living alone, marital status, frequency of contact with family members, friends, etc. Loneliness is a person’s feelings or sentiments towards their relationships with others or inadequate meaningful connection with those relationships. Both have an effect on a person’s health and well-being.

The Hidden Health Crisis

Here’s a startling fact; around 16% of people worldwide – one in six – experience loneliness according to the World Health Organization (WHO). Recent global surveys show even higher numbers, with 24% of people age 15 and older reporting feeling very or fairly lonely. But what’s really shocking is that loneliness and social isolation are linked to 871,000 annual deaths according to a WHO commission. That’s around 100 deaths an hour. That’s more than many diseases we talk about every day.

What Happens to Your Body with Loneliness?

Think of loneliness as a stress signal your body takes very seriously. When you feel disconnected from others, your body goes into “survival mode”, the same way it would respond to a physical threat.

• Your heart suffers. Poor social relationships, social isolation, and loneliness can increase your risk of heart disease by 29% and risk of stroke by 32% according to the U.S. Department of Health and Human Services (HHS). Research shows that the health risks are comparable to having high blood pressure or diabetes.
• Your brain changes. Social isolation increases the risk of dementia by 50%, according to the National Library of Medicine. When you don’t use your social “muscles,” your brain actually starts to change.
• Your immune system weakens and inflammation increases. Lonely people get sick more often and take longer to recover. Their bodies are constantly in a state of stress, which wears down their natural defenses.
• Your mental health declines. People who are lonely are twice as likely to get depressed. Isolation can also lead to anxiety and, in severe cases, thoughts of self-harm.

The Good News: Connection Heals

Your relationships aren’t just nice to have - they’re essential for your health. People with stronger social bonds are more likely to live longer, healthier lives.

Social connection acts like medicine. It provides stress protection. Having a variety of social relationships may help reduce stress and heart-related risks. When you have people to talk to, problems feel more manageable. It also boosts your immune system. Social connections might improve your ability to fight off germs. People with strong relationships get fewer colds and recover faster when they do get sick. Connecting with others is also a mood booster. Those brunch and dinner dates are doing more than serving up good food. People who feel more connected to others have lower levels of anxiety and depression and higher self-esteem.

Social support and feeling connected can help people maintain a healthy weight, control blood sugars, improve cancer survival, and decrease cardiovascular mortality.

We get it, sometimes you don’t have the energy to always be around people. Good news is that you don’t have to be around people 24/7 to reap the health benefits of social connection. What matters is having meaningful connections with people who really listen when you talk, check-in with you when you’re going through a rough patch, and make you feel seen, valued, and understood. Even having just one or two close relationships can make a huge difference in your health.

Here are some tips on how you can build your social medicine cabinet:

• Start Small. Move the conversation off of social media; text or call an old friend instead. Even sending a "thinking of you” message counts.
• Call a family member or loved one. Even a 5-minute check-in helps.
• Smile at neighbors, that person at the coffee shop, the person at the dog park, or cashier at the grocery store. Small interactions add up.
• Join a group or learn a new hobby. Try a book club, walking or spiritual group, volunteer at an organization. Fuel your passion.

What is important is that you are intentional in your efforts. Schedule social time like you would a doctor’s appointment. You’d be surprised how quickly time can pass before you realize you haven’t connected with someone else. We know this is a hard habit, but try putting your phone away when you’re with people so you can get the maximum benefits of connecting with others. Trust us, that social media update will be there when you’re done. Ask deeper questions. This is one we try to brush past, but we need to dive deeper into the question of “How are you?” Ask someone “How are you really doing?” instead of “How’s it going?” Be open. Share something about yourself. It doesn’t have to be embarrassing, but vulnerability builds connection and trust.

The Bottom Line

Your relationships can be good for your health. Just like you wouldn’t skip taking blood pressure medication, don’t skip investing in your social connections. People who lack social connection have a 30% higher risk of early death. But the flip side is equally powerful; people with strong social connections live longer, healthier, and happier lives. Reach out to one person. Send one text. Make one phone call. Your health will thank you for it.

If you are struggling, we are here to help. See your One Medical provider if you are starting to feel lonely, despite having people around. Or if you aren’t interested in activities you once enjoyed, you start feeling anxious about social situations and try to avoid them, or if you have feelings of self-harm. Asking for help is a sign of strength, not weakness.

***If you are having feelings of self-harm you can get help 24/7 by texting or calling the 988 National Lifeline. It is free and confidential. One Medical is here if you are seeking mental health support.