The Social Side of Health: Why Inclusion Matters
The contents of this article is based on the research by Dan Buettner in Blue Zones. It includes my personal and professional experience working in the field of Social Inclusion.
Having a strong social network is important to live a healthy lifestyle. In fact, it might even be essential.
But why? Why is a social network import for your health? And how much of a social network do you need to positively impact your health?
Firstly, it is important to understand what not having a strong social network looks like. To not feel included in a community of like minded individuals. The technical definition of loneliness means having three or fewer close friends. These are people you can call on to support you if you are having a bad day. Or who will be there with you when it’s a great day. These are people you can depend on, you can share your life with, and who know and value you for who you are.
Having three or fewer of these people in your life is loneliness. Over 20% of Americans meet this definition. And this is not limited to the USA. In 2018 research revealed that the average Australian reported 3.9% close friends. This is down from 6.4% in 2005. An average only slightly over the loneliness definition.
This information indicates that people are lonely and getting lonelier.
But what does that mean for our health?
Being lonely and having a poor social network over the long term has been shown to decrease lifespan. By eight years. Social exclusion has the same impact on your health as a smoking habit because on average is takes the same number of years off your life.
And there’s more. We tend to just look at that number – the number of years of life. Or, the number of years we lose. But what we don’t look at is the years at the end. The quality of those years. For how long at the end are we no longer able to live our lives with a sense of purpose. Poor health for whatever the reason does not only mean our lives might be shorter. It can also mean the years at the end are a lot worse. Sicker. Unable to actually live our lives. Even losing ourselves completely to dementia related illnesses.
This is information I have delivered to hundreds of people over the past decade. It might even be closer to thousands if I were to sit down and work it out. So from experience I can say that it is around now, at this point in the conversation, the questions usually begin. Over time I have found that it is often many of the same questions. To that end, I will preemptively answer some of those now. My goal is to paint a clear picture of the importance of a strong social network to our health.
FAQ Social Inclusion and Health
Really? The ‘same’ as smoking?
No, being social isolated does not lead to emphysema or lung cancer. The comparison is based on the reduced life expectancy. They are similar, approximately eight years short life.
What, specifically, do people who are socially isolated die earlier from?
Some of the information in this area is still unknown. Or rather, it is known it happens, that people who are socially isolated on average have shorter lifespans. But there is not a lot of evidence about why. What we do know is this; the increased longevity is connected to personal social network. However this social network has to support your values. In particular when it comes to eating, physical activity, and sense of purpose. If the people closest to you do not eat well. If they are not physically active. In these cases it is much more likely you also will not eat well or be active. Something like 150% more likely. Conversely, a healthy lifestyle is contagious. If the people you surround yourself with lead a healthy lifestyle, it is more likely you will as well.
The people in your life matter. Not just the fact they are there, but who they are and what they value matters too.
The Anti-Inflammatory Diet of the Mediterranean lifestyle
But I’m an Introvert/Extrovert?
It’s still important. If you identify with being an introvert or extrovert, a strong social network matters. Being introverted does not mean you do not need friends or a supportive community. It is more about addressing how you need to engage with that support network. Do you need to be able to meet someone one-on-one for coffee? Or do you prefer to attend a group or club full of like minded individuals? Being misaligned with how you interact with your people can make a person feel isolated in a crowd.
Friends over Family?
It’s not a question of one being more important than the other. Moreover, that they are interconnected parts of a socially inclusive life. Having strong family relationships (including inter-generational families) is as connected to health and longevity as friendships. In an idea circumstance you would have both. However, the key is being surrounded by people who support your values. In particular your values in regards to diet, physical activity, and sense of purpose. If your family does not support this, they are still important. But it will increase your need for inclusion within your community of friendship.
Does the number matter? The more friends I have, the longer I will live?
When if comes to valued social networks, it is always a question of quality over quantity. Five close friends who support your values will do more for your life then 5000 social media ‘friends’ you have never interacted with one-on-one.
On a less dramatic scale, it’s a question of what those relationships bring to your life. For some people that might mean a very small number of close friends. For others, if might be a larger circle that supports the diversity of their lifestyle. There is no right or wrong, as long as you can answer the question “do you have people in your life who support your values?” with ‘yes’.
Why are we so isolated?
Now before everyone jumps up and down saying ‘the internet!’ ‘Social media!’ I am going to tell you something. People were isolated before the internet. They were isolated before social media.
True story.
Those are tools of our modern society. They, in themselves, are not the problem. How we use them? Yes, that might well be contributing to the problem. But it is not the problem itself.
Many people have used the internet and it’s social networks as a solution to social isolation. The ability to access information, resources, and people that are not found locally has a made a profound impact on some people’s well-being.
Can social media replace in person interaction?
This is a complicated question. There are people standing very strong on either side of this debate. From my experience I would say that there is no clear cut answer, as much as many would like to see one.
What we get from connecting with people in person is invaluable. Cornerstones of in-person friendship include;
– Make eye contact
– Hear each other’s voices
– Share experiences
– Being present
– Bond over food
– Physically part of each other’s lives.
Being able to literally cry on each others shoulders. The physical response the human body has to a hug, by releasing the hormone called Oxytocin . We know these are important.
Yet, to dismiss the value of connecting over the internet and social media. To assume it is unimportant. That is presumptuous.
Dismissing social media as a form of connection assumes several things
1 – That everyone has access to people who value them for who they are, in their physical location or community.
2 – That everyone has the physical and social ability to get into the community and connect with others.
3 – That the personal communication preference of everyone is person to person.
4 – That the people we value most are always in our physical location.
5 – That everyone has the ability and the means to travel to their ‘people’ or community. And to do so frequently enough to get the benefits of person to person contact.
And in fairness, you might be thinking, yes, most people can do that. It’s true, many people can. However, there are a lot of people, populations, and groups that I have personally seen gain tremendous value from connecting online include. Some of these include:
- New parents/mum’s with babies who find it difficult to leave the house.
- Global citizens – refugees, immigrants, expatriates anyone living far away from home by choice or by circumstance.
- Students studying overseas or in a different city, newly away from their support network.
- Individuals who have physical barriers from inclusion within their local community, such as disability, or lack of access to transportation.
- People seeking others with shared experiences and seeking help or guidance, including illness, disability, mental health.
- Individuals who’s community is not present where they live (gender, cultural, linguistic, religious, sexuality demographics).
This list could go on and on, but the purpose was simile to highlight this; we are all different. But, we all need connection. It is important to respect and value other people’s needs in their area, even if they are not the same as our own.
So, why are we so isolated (if we can’t just blame the internet and social media)?
It varies between individuals (and communities) but there are some common threads. Yes, social media and technology has decreased our need for in person interaction. We no longer need to go to the local shop for daily needs. Ironically, the most cost effective way for many of us to get farm fresh produce regularly is to have it delivered to our door. Reducing our need to go out into the community even further.
If you look at the communities that are considered ‘Blue Zones’ ( the world’s longest-lived cultures) they tend to be people who stay in the place they were born. They don’t move away. Or if they do they come back. People who have not been driven out by environmental factors, such as drought or climate. Or by human factors such as war, persecution, or economic migration. So while many people might be living a healthier and longer life by staying in the place they were born, it is not an option for everyone. And there are certainly many people who are living healthier happier lives because they left the community they were born into.
What does this amount to? Things are different now. Today, in modern society. And we have to adapt if we want to have the healthy outcomes that are associated with having a strong social network.
What can we do about it? How can we grow our social network?
This of course is another topic entirely. One I have dedicated a large part of my professional life to. And much more than I could write into a short list (there will be more coming on this topic – watch this space).. But here are the basics:
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Consider what values for a healthy lifestyle and sense of purpose are important to you. What matters in your life. The next step is to find others that share these values, and where they hang out. This might be local clubs, groups, organisations, schools, or online (as a few examples). Find where ‘your people’ spend their time.
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Join these groups, and add value to that community based on your own personal skills, knowledge, and sense of purpose. Become part of these networks, and consider not just how they can support your values and sense of purpose, but how you can contribute to theirs.
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Within these communities and networks, find the individual people who share your ideals of a healthy lifestyle and sense of purpose. Prioritize the time you spend with them, and be sure to include them in as many parts of your life as possible.
While the solution to social inclusion might not be as simple as a three step formula, the basics do remain the same. There is a lot more to be said about reducing social isolation, the impact of social isolation on personal health, and how to make some changes.
If you would like to know more, please get in touch! As a health coach, I work with people who want to improve their holistic health and well-being.
Which includes social networks and social inclusion.
