Social Support x Physical Health
Social support improves our physical health
It may be easy to believe that social support improves our mental health. But, did you know that the quantity and quality of our social support networks are also strongly associated with our physical health?
Loneliness and social isolation have received increasing attention from the media since the Covid-19 pandemic forced us to go into lockdown and isolate ourselves from others. A survey conducted in 2020 in 101 countries found that 21% of respondents reported severe loneliness at the time.
This is not a new problem, but the universal experience of being socially isolated and the dramatic increase in mental health issues resulting from it, highlighted its relevance and brought it to the forefront of the news.
Articles from CNN and NPR, and calls to action from international organizations like WHO have pushed the general public to recognize social isolation as a health issue. However, while most people tend to emphasize its impact on mental health —such as increased feelings of loneliness, depression, and anxiety — social isolation also deeply impacts our physical health.
Lacking social support (i.e., being isolated or lonely) predicts non-suicide deaths even when controlling for multiple variables, including how healthy people are, to begin with.
The opposite is true: those with strong social support networks live longer. To be precise, a 2010 meta-analysis reported that people with strong social relationships had a “50% greater likelihood of survival compared to those with poor social relationships.” While the study itself may be a bit outdated, multiple studies since then have consistently shown that social support is one of the strongest protective factors for our overall health.
Social support is one of the strongest protective factors for our overall health.
How does social support improve our health?
Humans are social animals, so we do best in communities.
A former professor and mentor used to refer to animals in packs — a single zebra may be super stressed trying to find food, and shelter, and keep an eye out for lions; two zebras are more relaxed because they can divide the tasks; a pack is better. Essentially the same thinking applies to humans.
Studies have found that social support can reduce physical pain. One of my favorite examples is handholding, which has been studied as a way to reduce pain and decrease anxiety during surgery.
Having strong social support networks protects against cardiovascular disorders, dementia, and Alzheimer’s, as well as mental health disorders, like depression and anxiety.
Something as simple as holding hands can reduce pain and anxiety.
People who have stronger social support networks are also more resilient than those who don’t. In other words, they can recover or “bounce back” from negative or stressful situations faster and better than those who don’t. This is true for people living with different diagnoses as well, resulting in improved prognosis and recovery after surgery. Patients with higher social support have shorter lengths of hospitalization after surgery.
How does social isolation negatively affect our health?
Being socially isolated has a worse impact on our physical health and mortality than other widely recognized risk factors, such as obesity, physical inactivity, and air pollution.
In addition to predicting all-cause mortality and increasing cardiovascular risk, social isolation has been specifically associated with immune responses, inflammation in the body, and cognitive decline.
The negative impact of social isolation in health is comparable to that of risk factors like obesity, inactivity, and air pollution.
How can you build strong social support networks?
Building strong social support networks is hard. Especially today as more people move between cities and countries.
As an unapologetic introvert who left her home country at age 17 and has lived in multiple cities ( :) ), this is something I actively try to work on.
Here are a few tips:
1) Diversify your networks
Research shows that the major benefits of social support come from how socially integrated you are within your networks. In other words, how many different groups you can count on, and how well-connected you are within those groups.
The more you join, actively contribute, engage with, participate, and form bonds with people in different groups, communities, or activities, the better.
Think about social networks beyond your immediate circle of close friends and family. Look out for your colleagues, acquaintances, neighbors, and the people you always seem to run into in public places like the gym or a café. You can increase your chances of meeting people and joining different groups by joining pre-established ones, such as a book club or a sports club.
TIP: It’s easiest to bond with people with whom you already have something in common.
2) Seek different types of support
1. Tangible support — Instrumental and practical support, like when you have to borrow eggs from your neighbor (holi Nataly) or a friend brings you soup when you are sick. This may look like helping someone or providing a service.
2. Emotional support — This is the kind of support you typically get from the people closest to you. All that bubbly love, empathy, and caring 😊
3. Informational support — Informational support comes from people you can turn to for any information you need. Whether that is at school (e.g., do we have homework?), work, or reaching out to your doctor.
4. Getting advice
TIP: You don’t need to get all of them from the same people all the time (see #1).
3) All relationships are reciprocal
Actively seek and provide different types of support. Believe it or not, the best way to make good friends is to be a good friend.
TIP: Be authentic.
The next time you are out with your friends at a karaoke bar until 5 am, blame it on me :)
About the author
Sara Gómez Trillos is a writer and consultant working at the intersection of non-communicable disease prevention and control, behavioral health, and health equity. Her writing reveals a deep fascination for philosophy, art, science, and interconnections in health.
Originally from Medellín, Colombia, she writes in both English and Spanish.
Follow Sara’s work on Medium and other platforms.
