Strong relationships with others can improve our health and help us live longer

The quality of relationships matters. For example, the University of Pittsburgh’s Healthy Women Study found that among women at mid-life, those who were in highly satisfying marriages and marital-type relationships had a reduced risk for cardiovascular disease compared to those in less satisfying marriages. Other studies have linked disappointing or negative interactions with family and friends with poorer health.

Having a network of important relationships can also make a difference. A large Swedish study of people age 75 or over concluded that the risk of developing dementia was lowest in those with a variety of satisfying contacts with friends and relatives. One idea is that we stay sharp by negotiating the complexities of many and varied relationships.

Around the holidays, it’s easy to get caught up in all the planning and preparations and perhaps lose track of their deeper purpose — providing an opportunity for people to come together. Of course, not all forms of holiday conviviality are health-promoting (for example, eating or drinking to excess). Likewise, social contacts don’t uniformly enhance our well-being. So, in the whirl of the season’s activities, take time to foster your most meaningful relationships.

For many of us, the holidays mean family gatherings, parties with friends, religious services, and community activities. Such occasions provide an opportunity to check in with relatives, friends, and acquaintances; exchange ideas; offer warm greetings and hugs; and perhaps lend a supportive ear or shoulder.

Social connections like these not only give us immediate pleasure, they also influence our long-term health in ways every bit as powerful as adequate sleep, a good diet, and not smoking. Dozens of studies have shown that people who have social support — that is, satisfying relationships with family, friends, and their community — are happier, have fewer health problems, and live longer. On the other hand, a relative lack of social ties is associated with an increased risk for premature death from all causes as well as depression and later-life cognitive decline.

Scientists are investigating the biological and behavioral factors that account for the benefits of social support. For example, they’ve found that connecting with others can help relieve harmful levels of stress, which can adversely affect coronary arteries, gastrointestinal function, insulin regulation, and the immune system. One intriguing line of research suggests that caring behaviors can activate certain hormones that counter stress.

Research has also identified a range of activities that qualify as social support, from offers of help or advice to expressions of affection. Evidence also suggests that the life-enhancing effects of social support extend to giver as well as receiver.

All of this is encouraging news because caring involvement with others — the lifeblood of social support — may be one of the most accessible health strategies we have. It’s inexpensive, requires no special equipment or regimen, and we can engage in it in many ways.

How to stay connected at holiday time Keep in mind that the holiday season is short and you can only do so much. Choose activities that are most likely to bring joy to you and the people you care about. Use the time at any “obligatory gatherings” to deepen or newly explore a few relationships that matter most to you, rather than touch superficially on everyone in the room. Try to delegate or discard tasks that eat into your time, or do them together with friends or family members. Instead of trying to squeeze all your socializing into the holidays, make dates to see friends in the following weeks. Be flexible; this may be the year for a family vacation instead of the usual round of events and gatherings.

For more information on staying healthy, order a subscription to the Harvard Women’s Health Watch, available at www.health.harvard.edu/women.