Cognitive Science and Health

How Social Connections Shape Healthspan and Lifespan

Unprecedented impact of social bonds on the brain for building cognitive reserves and increasing mental and physical performance as we age.

I felt lonely for the first time in a moment of a desirable change. Leaving behind family and friends at 18, I ventured into a new city. It was a leap into uncertainty, chasing my educational passion despite my parents’ doubts — a decision that ignited my soul but strained our connections.

In a new city, loneliness crept in slowly, wrapping around my days like a quiet fog. It felt heavy, a constant reminder of the distance from the warmth of home. It was a paradox — I felt weightless yet burdened by its weight, pushing me to seek solutions within my emotional confines.

In the heart of solitude, a surprising change took shape. Once a burden, loneliness became an unexpected guide after making new friends. It became a mentor, showing me strength and making me resilient. Though uncomfortable, it pushed me to rely on myself, making solitude a space for self-reflection and growth.

From a tough goodbye to my previous relationships, a growth journey emerged. Loneliness never haunted me the same way again. I became immune to it, and learning to create meaningful social connections by increasing my social intelligence allowed me to make many friends.

I discovered a trick — loneliness wasn’t a place but a thought and feeling. I conquered it with the strength I found within to relate with consequential strangers, making them friends through serendipitous encounters. After taking personal responsibility, serendipity kept knocking on my door.

I shared this brief personal story because it reflects the emotional weight of isolation I experienced. I overcame it with personal responsibility and diligent effort. This story speaks to the profound impact of loneliness and social isolation and our basic need for real connections.

Through my experience and research, I hope to shed light on the nuanced effects of being alone and the tug-of-war between our minds and our desire for authentic connections. As I covered in a previous story, emotional health is vital yet often neglected and less spoken in our societies.

An Informed Perspective on the Emotional Side of the Brain

The emotional side of our brain craves meaningful connections with others. An active social life is vital for our health and happiness. I previously documented my perspectives and experiences on the limbic system in a story titled Here’s How I Tame the Limbic System to Regulate My Emotions in 10 Steps.

The limbic system is a convoluted part of the brain with several parts and many neural connections. According to scientific theories, it can trigger and process emotions and emotional memories.

The significant components of the limbic system are the amygdala, the hypothalamus, the hippocampus, and the cingulate gyrus. The system is connected to other brain regions (the pituitary gland) and various organs. Damages to the limbic system and its connections are linked to emotional disorders.

The amygdala is the body’s alert system. The hypothalamus controls the endocrine system’s physiological responses to stress. The hippocampus forms memories. The cingulate gyrus regulates emotional responses.

When the amygdala and cingulate gyrus are activated, we feel anxiety and fear recorded and stored by the hippocampus as memories. Excessive electrical activities in the limbic system can manifest as seizures.

The most significant risk factor for the limbic system is oxidative and emotional stress. Excessive stress can over-activate the HBA axis and the nervous system and cause the generation of unpleasant emotions like anxiety, fear, anger, guilt, grief, or shame, which later might turn into depressive feelings.

The activities of the limbic system can impact cells, tissues, organs, and systems in the body. Its components and connections work together to enable the body to respond appropriately to different emotional states for survival.

As we get older and mental health issues become more common, it is crucial to keep our minds sharp. When our thinking and memory start to decline (cognitive impairment), it can make life harder and adversely affect what we do every day. I wrote about the effects of subjective and objective cognitive decline before. I won’t repeat them here.

There are lots of things that can make our thinking skills go down as we get older. Scientists studying how we think, our brains, our feelings, and how long we live have found surprising links between having good relationships and meaningful connections and how well we think.

I emphasize the value of good relationships and meaningful connections in every mental health story I tell. These aren’t just nice; they’re crucial for our brain’s performance, well-being, and enjoyment of life.

I have invested over thirty years looking at how being social helps our brains, cognitive function, and mental health. I have also examined why some people live to be a hundred and what researchers say about them. So, social connections also play a critical role in our lifespan.

Our brains are wired to be social at a genetic level. Social intelligence is natural, and developing it is a valuable skill. Humans have lived and worked together for a long time, and our brains are used to that during the evolutionary process. The part of our brain that deals with emotions needs those connections.

Understanding how being social works isn’t easy, but we can get better at it with trial and error. Learning the basics and watching how others do it can contribute to improving our connection with people.

I try to use what I have learned to help keep our thinking sharp and emotions regulated. I frequently talk about how having good relationships with others is vital for how well we think, focusing on how our emotional brain works and the chemicals it uses.

Science Behind the Link Between Social Connections and Cognitive Function

The reason social connections matter so much for how our brains work is explained by a few theories. These theories suggest that being social helps keep our minds sharp by giving them a workout.

One prominent theory called the social support theory, says that having friends and connections can make our brains work better by giving us emotional support and a feeling of fitting in.

Another theory, the social engagement theory, suggests that being social keeps our minds active and gives us chances to learn new things, which helps our thinking stay sharp and improve our problem-solving skills.

A growing body of literature indicates that more socially active people are less likely to suffer from cognitive impairment in the long run.

Since there are hundreds of papers, I’d like to provide perspectives from two review papers, one in 2004 and another in 2018. They cover the findings and perspectives of many studies in the last two decades.

A 2004 review titled “An active and socially integrated lifestyle in late life might protect against dementia” in Lancet’s Neurology investigated the protective effects of social connections against dementia and Alzheimer’s Disease.

This review systematically analyzed the published longitudinal studies exploring the effect of social networks, physical leisure, and non-physical activity on cognition and dementia. Then, it summarised the current evidence with the limitations of the studies and the biological plausibility.

Considering the accumulated evidence and the biological plausibility of the hypotheses, researchers concluded that an active and socially integrated lifestyle in late life protected against dementia and Alzheimer’s disease.

This 2018 meta-analysis titled “The Association between Social Engagement, Loneliness, and Risk of Dementia: A Systematic Review and Meta-Analysis” pointed out poor social engagement indices were associated with increased dementia risk, including poor social networks and social support.

In long-term studies of more than ten years, good social engagement was modestly protective. Loneliness was non-significantly associated with increased risk.

Their findings encourage interventions targeting social isolation and disengagement for dementia prevention. The positive impact of social connections on cognitive health is not limited to the elderly or older adults.

Based on these two metanalyses of many scientific papers, social engagement, and connectedness are essential for people of all ages, including children, as they can build resilience, create cognitive reserves, lower stress, and reduce the risk of cognitive decline and impairment.

Building cognitive reserves is like a backup system in our brains. When things go wrong or start to change in our brains, cognitive reserve helps us cope. Being socially connected helps build this reserve by keeping our minds busy, reducing stress, and making us feel like we belong and have a purpose.

Our brains can suffer when stressed out, but having friends and connections helps lower stress. Feeling connected and supported can also ease feelings of loneliness and anxiety, which are bad for how our brains work.

When we feel like we belong and have a purpose, it’s good for our brains, too. It helps keep us from feeling down, which can hurt how well our brains work.

Here’s something interesting from my research on brain chemicals (neurotransmitters). Our brains release oxytocin when we do things that help us bond with others. This chemical makes us feel close to others and builds trust. Social things like laughing together or dancing in a group can also trigger our brains to release dopamine and serotonin.

Now, I want to focus on a unique social lifestyle.

An Overview of a Socially Integrated Lifestyle

A socially integrated lifestyle means being active in our community and connecting with people from all walks of life. When we are involved in our community and connect with others, it leads to feeling happier and healthier, both mentally and physically. It gives us a sense of belonging.

There are different ways to live this kind of life. Getting involved in community projects, sharing our interests, and using social media smartly can help us build these connections.

Volunteering is a great way to learn new things and get experience while meeting new people. Going to local events, like festivals or concerts, can also be a chance to make friends with folks who like the same things we do.

Joining a sports team is another way to connect by bonding over a shared love for a sport. Traveling is a fantastic opportunity to meet people from different cultures.

Engaging with locals and learning about their way of life can lead to lasting friendships and give us a new perspective. I cover the details in the next section.

How can we create meaningful social connections?

First, volunteering is good for the community and for our well-being. Volunteering makes us meet new people and feel part of something important. This kind of social activity can help our memory and attention.

Have you ever thought about joining a group exercise class? I did, and it worked for me. It helps us to get fit and is a great way to meet new friends. Exercising together can motivate us and even give our brains a workout, helping them stay strong.

Going to cultural events, like plays or museum exhibits, is another excellent way to connect with others. These events allow us to learn new things and share ideas with different people. Plus, they make us feel like we’re part of a community.

There are lots of other ways to make friends, too. Joining clubs, like a book club or social groups, going to religious services, mentoring, and being mentored can all help us meet new people and build meaningful social connections.

Here is a summary of the actions.

1 — Stay in touch with family and friends.

2 — Serve as a volunteer.

3 — Join social clubs or group activities.

4 — Attend conferences, seminars, or community events.

5 — Enhance your knowledge and gain new skills.

6 — Join online discussion groups or meetups.

7 — Develop relationships with coworkers through team-building activities.

8 — Mentor or be mentored in a professional or personal capacity.

Some readers ask me if avoiding big social gatherings and preferring being alone are okay. That’s a good question. I talk a bit about that in the next part.

How about those who prefer solitude?

For some, social connections might not be the easy or enjoyable part of life, and that’s okay. Reasons vary, from social anxiety to past negative experiences, influencing how comfortable people feel in group settings. I want to touch on a few key points briefly.

Social anxiety, driven by intense fears and self-scrutiny in social situations, can lead to avoidance. Studies suggest it is tied to increased brain activity in areas linked to fear and discomfort.

Chemical imbalances, like low dopamine or serotonin levels, might also affect how enjoyable social interactions are for some people.

Introversion, a preference for solitude over large gatherings, is another factor. Past negative experiences, like bullying or rejection, can instill a fear of social situations.

But not finding joy in social settings doesn’t equate to isolation or unhappiness. Introverts, for instance, might prefer smaller, intimate gatherings and find solace in alone time.

There are alternatives to traditional socializing: one-on-one interactions, online communities, or shared interests can foster meaningful connections. For example, prioritizing comfort and self-care is preferable by some. So, starting small, like attending smaller events or meeting a couple of friends, might ease discomfort.

Joining clubs or groups focused on shared interests can be a gateway to forming new connections. Technology offers options, too — social media or online communities can bridge gaps for those less keen on face-to-face interactions. However, social media is a double-edged sword, so we need to use it carefully, as I discussed before.

For some, seeking professional help might be necessary if discomfort in social situations significantly impacts daily life. Guided or self-therapy can disentangle underlying issues and provide support.

There’s no one-size-fits-all approach to building meaningful connections. Finding what suits your goals and personality is vital. Building meaningful relationships takes time and effort, but their benefits to well-being and life satisfaction make it worth the investment.

Conclusions and Takeaways

Social connections aren’t just a nicety; they’re necessary for our well-being. Making time and effort to nurture these connections should be a priority throughout our lives.

The surprising connection between our social lives and cognitive health spans our entire existence — from the playground to our golden years. It is a vital piece of the puzzle we can’t afford to overlook.

Understanding how these connections work and exploring their mechanisms and theories can empower us. Armed with this knowledge, we can actively take steps to preserve our cognitive and emotional abilities as time moves forward.

Engaging in activities that foster social connections is great for having a good time and serves as a workout for our minds. It stimulates us mentally, eases stress, and gives us that crucial sense of belonging and purpose.

The significance of social connections for our cognitive well-being cannot be overstated. They can enhance how well our brains function and help build a cognitive reserve, a backup system for our minds and bodies.

Our brains are wired for connections; it is what the limbic system, that emotional powerhouse, is designed for by nature for our survival and well-being. This capability is the linchpin in our lives to create and sustain meaningful relationships that impact our lives more than we can imagine.

So, let’s explore meaningful social connections, nurture them, and seek out new ones. They are great for shared moments and serve as the building blocks of a healthier mind and a more fulfilling life.

Thank you for reading my perspectives. I wish you a healthy and happy life.

To inform my new readers, I wrote numerous articles that might inform and inspire you. My topics include brain and cognitive function, significant health conditions, longevity, nutrition/food, valuable nutrients, ketogenic lifestyle, self-healing, weight management, writing/reading, and humor. 100+ Insightful Life Lessons from My Circles for the Last 50+ Years

I publish my health and wellness stories on EUPHORIA. My posts do not include professional or health advice. I only document my reviews, observations, experiences, and perspectives to provide information and create awareness. Be Your Own Therapist in 10 Steps.

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