Communication and social ties: how friends help live longer

Communication and social ties: how friends help live longer

I. The fundamental aspects of social ties and health

A. Biological mechanisms underlying social interaction:

1. Neuroendocrine system and social ties:

   • Oxytocin: Often called the “hormone of love” or “hormone hugs”, oxytocin plays a key role in the formation of social ties, strengthening trust and reducing anxiety. The allocation of oxytocin is stimulated by positive social interaction, such as hugs, visual contact and manifestation of empathy. Oxytocin has an impact on Amigdal, the area of ​​the brain that is responsible for the processing of fear and aggression, reducing its activity and contributing to the feeling of safety and well -being. In addition, oxytocin can reduce blood pressure and improve the cardiovascular function, thereby exerting a direct effect on physical health. Studies show that people with a higher level of oxytocin, as a rule, have stronger social ties and cope with stress better.
   • Cortisol: The stress hormone, cortisol, stands out in response to perceived threats and challenges. Chronic stress associated with social isolation and loneliness can lead to an increased level of cortisol, which has a negative effect on the immune system, cardiovascular system and cognitive functions. Social support and communication with friends can help regulate the level of cortisol, softening the negative consequences of stress. The support that we receive from friends can serve as a buffer against stressful situations, reducing their effect on our body.
   • Dofamine: Neurotransmitter associated with pleasure, reward and motivation. Social interactions, especially those that are perceived as positive and significant, stimulate the release of dopamine, causing a sense of satisfaction and joy. Dopamine plays an important role in strengthening social ties, since positive emotions associated with communication motivate us to maintain and develop relations. Dopamine deficiency, on the contrary, can lead to social isolation and depression.

2. The influence of social ties on the immune system:

   • Immune modulation: Social relations have a modulating effect on the immune system, affecting the activity of immune cells and the production of antibodies. Studies show that people with strong social ties have a stronger immune system and better resist infections. Social support can reduce the level of inflammation in the body, which is associated with many chronic diseases, such as cardiovascular diseases, diabetes and cancer.
   • Stress and immunity: Chronic stress associated with social insulation suppresses the immune function, making the body more vulnerable to diseases. Social relations, on the contrary, can soften the negative consequences of stress on the immune system, strengthening its ability to fight infections and diseases. Communication with friends can provide emotional support and reduce stress, thereby improving the immune function.
   • Natural killers (NK cells): NK cells play an important role in the immune defense of the body, destroying infected and tumor cells. Studies show that social isolation can reduce the activity of NK cells, increasing the risk of cancer and other diseases. Social ties, on the contrary, can strengthen the activity of the NK cells, strengthening the immune system and protecting the body from diseases.

3. Cardiovascular system and social ties:

   • Blood pressure: Social isolation and loneliness are associated with increased blood pressure, which is a risk factor for cardiovascular diseases. Social support and communication with friends can help reduce blood pressure, having a positive effect on the cardiovascular system. The support that we receive from friends can reduce the level of stress, which, in turn, can increase blood pressure.
   • Heart rhythm: Chronic stress associated with social isolation can lead to a violation of the heart rhythm and an increase in the risk of arrhythmia. Social ties, on the contrary, can contribute to a more stable and healthy heart rhythm. Communication with friends can provide a sense of safety and relaxation, which positively affects the heart rhythm.
   • Inflammation: Social isolation is associated with an increased level of inflammation in the body, which is a risk factor for cardiovascular diseases. Social ties, on the contrary, can reduce the level of inflammation, exerting a protective effect on the cardiovascular system.

B. Psychological mechanisms: a decrease in stress, an increase in self -esteem and a sense of belonging:

1. Reducing stress:

   • Emotional support: Friends provide emotional support that helps us cope with stressful situations. The ability to share their experiences, get sympathy and council from loved ones can significantly reduce stress and anxiety.
   • Instrumental support: Friends can provide instrumental support, offering assistance in solving problems, performing tasks and overcoming difficulties. This support can reduce the load on us and reduce stress.
   • Information support: Friends can provide information that helps us make decisions and cope with situations of uncertainty. This information can reduce the level of anxiety and increase self -confidence.

2. Improving self -esteem:

   • Acceptance and recognition: Friends accept us as we are, with all our advantages and disadvantages. This acceptance strengthens our self -esteem and increases self -confidence.
   • Feedback: Friends give us feedback, which helps us better understand ourselves and our strengths and weaknesses. This feedback can be a valuable tool for personal growth and development.
   • Feeling competencies: Friends help us develop a sense of competence, recognizing our achievements and supporting our efforts. This sense of competence increases our self -esteem and motivation.

3. Feeling of belonging:

   • Social identity: Friends help us form our social identity, providing us with a sense of belonging to a group and community. This social identity can be an important source of confidence and self -esteem.
   • Meaning and goal: Friends help us find meaning and goal in life, sharing our values ​​and interests. This sense of meaning and goal can increase our motivation and improve our overall well -being.
   • Social integration: Friends contribute to our social integration, helping us participate in public life and feel part of society. This social integration can reduce the feeling of loneliness and isolation, improving our mental and physical health.

C. Behavioral factors: motivation for a healthy lifestyle and avoiding bad habits:

1. The influence of friends on a healthy lifestyle:

   • Support for healthy habits: Friends can support us in our efforts to lead a healthy lifestyle, motivating us to play sports, proper nutrition and rejection of bad habits.
   • Social modeling: Friends can serve as an example of a healthy lifestyle, demonstrating healthy habits and motivating us to grow them.
   • Social pressure: Friends can exert social pressure, motivating us to lead a healthy lifestyle and avoid bad habits.

2. Avoiding bad habits:

   • Social control: Friends can exercise social control, helping us avoid bad habits, such as smoking, drinking alcohol and drugs.
   • Alternative activities: Friends can offer alternative activities that help us cope with stress and avoid bad habits.
   • Support for rejection of bad habits: Friends can support us in our efforts to abandon bad habits, providing us with emotional support and practical help.

3. General goals and motivation:

   • Joint classes: Friends can motivate us to play sports and other types of physical activity, offering us to study together and supporting us in our efforts.
   • Competition: Friends can create healthy competition, motivating us to achieve the best results in sports and other areas of life.
   • Mutual support: Friends can provide mutual support, helping us overcome difficulties and achieve our goals in health and well -being.

II. The influence of social relations on life expectancy: epidemiological research

A. Key research that demonstrates the connection between social ties and longevity:

1. Alameeda County Study study:

   • Methodology: This long -term study, begun in 1965, studied the influence of social ties and other factors on the health and longevity of the inhabitants of the Alamed, California district. The participants in the study were interviewed about their social relations, lifestyle and health status.
   • Results: The study showed that people with stronger social ties lived longer and had a less risk of developing chronic diseases, such as cardiovascular diseases, cancer and diabetes. Social isolation was associated with an increased risk of mortality from all causes.
   • Meaning: The study of alamed has become one of the first and most influential studies to demonstrate the connection between social ties and longevity. It attracted attention to the importance of social factors for health and well -being.

2. Blue Zones study:

   • Methodology: This study studied the regions of the world known as “blue zones”, where people live much longer and healthier than on average. Researchers studied the way of life and social factors that contribute to longevity in these regions.
   • Results: The study revealed that one of the key factors of longevity in blue zones is the presence of strong social ties and a sense of community. People in these regions actively participate in public life, support each other and have strong family ties.
   • Meaning: The Blue Zones study confirms the importance of social ties for longevity and emphasizes the role of cultural and social factors in the formation of a healthy lifestyle.

3. Meta-analysis of studies of social ties and mortality (Holt-lunstad et al., 2010):

   • Methodology: This meta-analytical study summarized the results of 148 studies that studied the connection between social ties and mortality. More than 300,000 people participated in the study.
   • Results: The meta-analysis showed that the presence of strong social ties significantly reduces the risk of mortality from all causes. The effect of social ties on longevity was comparable to the effect of smoking and stronger than the effect of physical activity.
   • Meaning: This meta-analysis provided convincing evidence of the connection between social ties and longevity and confirmed that social ties are an important factor in health and well-being.

B. Various types of social ties and their impact on health (family, friends, colleagues, communities):

1. Family:

   • Emotional support: The family is often the main source of emotional support, love and care. Support from family members can help us cope with stress, overcome difficulties and feel safe.
   • Financial support: The family can provide financial support by helping us solve financial problems and providing us with material stability.
   • Care and care: The family can ensure care and care in case of illness or disability. This concern can be especially important for older people and people with chronic diseases.
   • Influence on longevity: Strong family ties are associated with a longer life expectancy and better health.

2. Friends:

   • Social support: Friends provide social support, helping us feel part of society and avoid loneliness and isolation.
   • Entertainment and rest: Friends can offer entertainment and rest, helping us relax and relieve stress.
   • Common interests: Friends often share our interests and values, which makes communication with them more pleasant and significant.
   • Influence on longevity: The presence of close friends is associated with a longer life expectancy and the best mental health.

3. Colleagues:

   • Professional support: Colleagues provide professional support, helping us develop in our career and achieve professional goals.
   • Social interaction: Colleagues provide social interaction at the workplace, helping us feel part of the team and avoid a sense of isolation.
   • General goals: Colleagues often share common goals, which contributes to cooperation and mutual assistance.
   • Impact on health: Positive relations with colleagues are associated with a lower level of stress and more satisfaction with work.

4. Communities:

   • Feeling of belonging: Participation in communities ensures a sense of belonging and community, helping us feel part of something more than ourselves.
   • Social support: Communities can provide social support, helping us solve problems and overcome difficulties.
   • Common interests: Communities often combine people with common interests, which makes communication and interaction more pleasant and significant.
   • Impact on health: Participation in communities is associated with a longer life expectancy, better health and greater social activity.

C. The role of social networks (online and offline) in maintaining social ties:

1. Offline social networks:

   • Personal meetings: Personal meetings allow us to establish closer and more significant connections with friends and relatives.
   • Non -verbal communication: Personal meetings allow us to use non -verbal communication, such as eye contact, facial expressions and gestures, for more effective communication.
   • Tactile contact: Personal meetings allow us to establish tactile contact, such as hugs and handshakes that can strengthen social ties and reduce stress.

2. Online Social Networks:

   • Maintaining connections: Online social networks allow us to maintain ties with friends and relatives who are far from us.
   • Search for new friends: Online social networks can be used to search for new friends and establish new social ties.
   • Participation in communities: Online social networks allow us to participate in people’s communities with common interests and values.
   • Risks: Excessive use of online social networks can lead to social isolation, depression and anxiety. It is important to use online social networks in moderation and not replace them with personal communication.

3. Balance between online and offline social ties:

   • Quality is more important than quantity: It is important not only the number of social ties, but also their quality. Deep and significant relations with several close people can be more healthy than many superficial contacts.
   • Personal communication: It is important to devote time to personal communication with friends and relatives in order to maintain close and significant relationships.
   • Moderation in the use of online social networks: It is important to use online social networks in moderation and not replace them with personal communication.

III. Quality of social ties: is it more important than quantity?

A. The influence of loneliness and social isolation on the health and life expectancy:

1. Loneliness:

   • Subjective experience: Loneliness is a subjective experience of feeling of isolation and lack of social ties, which is not always associated with the actual amount of social contacts. A person can feel lonely, even being surrounded by people.
   • Influence on mental health: Loneliness is associated with an increased risk of development of depression, anxiety, insomnia and other mental disorders.
   • Influence on physical health: Loneliness is associated with an increased risk of developing cardiovascular diseases, weakening the immune system, high blood pressure and other health problems.
   • Influence on life expectancy: Loneliness is associated with an increased risk of mortality from all causes.

2. Social isolation:

   • Objective state: Social isolation is an objective state of lack of social contacts and participation in public life.
   • Influence on mental health: Social isolation is associated with an increased risk of development of depression, anxiety, cognitive impairment and dementia.
   • Influence on physical health: Social isolation is associated with an increased risk of developing cardiovascular diseases, weakening of the immune system, increased blood pressure and other health problems.
   • Influence on life expectancy: Social isolation is associated with an increased risk of mortality from all causes.

3. Differences and the relationship between loneliness and social isolation:

   • Loneliness is a subjective feeling, and social isolation is an objective state. A person can be socially isolated, but not feel lonely, and vice versa.
   • Loneliness and social isolation are often found together. People who are socially isolated are more likely to feel lonely.
   • Both loneliness and social isolation have a negative impact on the health and life expectancy.

B. Quality of relations: support, trust, conflict:

1. Support:

   • Emotional support: Emotional support includes a manifestation of sympathy, understanding, love and care.
   • Instrumental support: Instrumental support includes assistance in solving problems, performing tasks and overcoming difficulties.
   • Information support: Information support includes the provision of information that helps to make decisions and cope with the situations of uncertainty.
   • Impact on health: Support from friends and relatives is associated with a lower level of stress, the best mental health and a greater life expectancy.

2. Trust:

   • Confidence in reliability and honesty: Trust is the confidence that the other person is reliable, honest and will act in our interests.
   • Influence of relationships: Trust is the basis of healthy and strong relationships.
   • Impact on health: Trust is associated with a lower level of stress, with greater self -confidence and the best mental health.

3. Conflict:

   • Negative influence on relationships: The conflict can have a negative impact on relations, leading to stress, resentment and disappointment.
   • Impact on health: The conflict is associated with an increased level of stress, the weakening of the immune system and an increased risk of developing cardiovascular diseases.
   • Conflict resolution: The ability to effectively resolve conflicts is an important skill to maintain healthy relationships.

C. Toxic relationships: how they affect health and longevity:

1. Determination of toxic relationships:

   • Negative effect: Toxic relationships are relationships that have a negative impact on the mental and physical health of one or both participants.
   • Signs of toxic relationships: Signs of toxic relationships include constant criticism, manipulation, control, emotional violence, jealousy, envy and lack of support.

2. Influence on mental health:

   • Depression, anxiety, low self -esteem: Toxic relationships can lead to depression, anxiety, low self -esteem and other mental disorders.
   • Feeling guilt and shame: Toxic relationships can cause guilt and shame, which can aggravate mental health problems.
   • Post -traumatic stress disorder (PTSR): In some cases, toxic relationships can lead to the development of PTSD.

3. Influence on physical health:

   • Increased stress: Toxic relationships can lead to an increased level of stress, which can have a negative impact on the immune system, cardiovascular system and other organs and systems of the body.
   • Insomnia, headaches, digestive problems: Toxic relationships can cause insomnia, headaches, digestive problems and other physical symptoms.
   • Increased risk of developing chronic diseases: Toxic relationships are associated with an increased risk of developing chronic diseases, such as cardiovascular diseases, cancer and diabetes.

4. How to get out of toxic relationships:

   • Recognition of the problem: The first step to the exit from toxic relationships is the recognition of the problem.
   • Establishment of borders: It is important to establish clear boundaries and not allow another person to break them.
   • Recourse: Application for help from a psychologist or psychotherapist can help understand the problem and develop a strategy for leaving toxic relationships.
   • Rupture of relations: In some cases, the breakdown of relations is the only way to protect your health and well -being.

IV. Strategies for strengthening social ties to increase life expectancy

A. Active participation in public life (volunteering, interest clubs, religious organizations):

1. Volunteering:

   • Advantages: Volunteering provides an opportunity to help other people, feel useful and necessary, expand social contacts and develop new skills.
   • Impact on health: Volunteering is associated with a lower level of stress, the best mental health, a longer life expectancy and a decrease in the risk of developing chronic diseases.
   • Types of volunteering: There are many different types of volunteering, from helping to environmental protection. Choose a form of volunteering that is interesting to you and corresponds to your capabilities.

2. Interest clubs:

   • Advantages: Interest clubs provide an opportunity to communicate with people who share your hobbies, learn new things, develop their skills and feel part of the community.
   • Impact on health: Participation in interest clubs is associated with a lower level of stress, the best mental health, greater social activity and a decrease in the risk of dementia.
   • Types of interest clubs: There are many different interest clubs, from book clubs to sports sections. Choose a club that is interesting to you and corresponds to your hobbies.

3. Religious organizations:

   • Advantages: Religious organizations provide an opportunity to believe in something more, to feel part of the community, to receive spiritual support and participate in charitable projects.
   • Impact on health: Participation in religious organizations is associated with a lower level of stress, the best mental health, a longer life expectancy and a decrease in the risk of depression.
   • The choice of a religious organization: Choose a religious organization that corresponds to your beliefs and values.

B. Development and maintenance of relations with family and friends:

1. Regular communication:

   • Personal meetings, telephone conversations, video calls, correspondence: Regularly communicate with family members and friends to maintain close and significant relationships.
   • Meeting of meetings: Plan personal meetings with family members and friends to spend time together and strengthen your relationship.

2. Manifestation of interest and care:

   • Active hearing: Show interest in what family members and friends tell you, actively listen to them and ask questions.
   • Sympathy and support: Get sympathy and support to family members and friends in difficult times.
   • Manifestation of love and gratitude: Show love and gratitude to family members and friends so that they feel valuable and necessary.

3. Conflict resolution:

   • The ability to listen and understand: Know how to listen and understand the point of view of another person, even if you do not agree with him.
   • Search for compromises: Look for compromises that satisfy the interests of both parties.
   • Forgiveness: Know how to forgive and release grievances so as not to accumulate negativity in a relationship.

C. Using technologies to maintain ties (social networks, video calls):

1. Social media:

   • Maintaining connections: Use social networks to maintain ties with friends and relatives who are far from you.
   • Information and photo exchange: Share information and photographs about your life to maintain interest in your news.
   • Participation in groups and communities: Participate in groups and interest communities to communicate with people who share your hobbies.
   • Restrictions: Do not replace personal communication with social networks.

2. Video calls:

   • Personal communication: Video calls allow you to communicate with friends and loved ones, as if you are next to them.
   • Eye contact and non -verbal communication: Video calls allow you to use eye contact and non -verbal communication, which makes communication more effective and significant.
   • Strengthening the connections: Regular video calls can help strengthen connections with friends and relatives, especially if you live far from each other.

3. Other technologies:

   • E-mail: Use email to exchange information and maintain ties with friends and relatives.
   • Messengers: Use instant messengers to quickly exchange messages and maintain ties with friends and relatives.

D. Development of communication skills and establishing contacts:

1. Active hearing:

   • Attention: Focus on what the other person says, and do not interrupt him.
   • Eye contact: Maintain eye contact with another person to show that you are listening to him.
   • Questions: Ask questions to clarify the information and show your interest.
   • Confirmation of understanding: Confirm your understanding of what the other person says, paraphrasing his words.

2. Empathy:

   • Understanding the feelings of another person: Try to understand the feelings of another person and put yourself in his place.
   • Manifestation of sympathy: Show another person that you sympathize with him and understand his experiences.

3. The ability to start a conversation:

   • Greetings: Start the conversation with greeting and smiles.
   • Open questions: Ask open questions that require a detailed answer.
   • Common interests: Find common interests and start talking about it.
   • Compliments: Make a compliment to another person to place him to yourself.

4. Self -confidence:

   • Belief in itself: Believe in yourself and your capabilities.
   • Positive attitude: Keep a positive attitude and self -confidence.
   • Eye contact: Maintain eye contact with another person to show your confidence.
   • Voice: Speak in a confident voice to make you well audible and understand.

E. Application for professional help (psychotherapy) in the case of social isolation or difficulties in relations:

1. Advantages of psychotherapy:

   • Understanding the problem: Psychotherapy helps to understand the causes of social isolation or difficulties in relationships.
   • Development of communication skills: Psychotherapy helps to develop communication skills and establishing contacts.
   • Improving self -esteem: Psychotherapy helps to increase self -esteem and self -confidence.
   • Conflict resolution: Psychotherapy helps to learn to effectively resolve conflicts in relationships.
   • Overcoming injuries: Psychotherapy helps to overcome injuries that can affect relationships.

2. Types of psychotherapy:

   • Individual psychotherapy: Individual psychotherapy involves working with a psychotherapist one on one.
   • Group psychotherapy: Group psychotherapy involves working with a psychotherapist in a group with other people.
   • Family psychotherapy: Family psychotherapy involves working with the psychotherapist with the whole family.

3. The choice of a psychotherapist:

   • Education and experience: Make sure that the therapist has an appropriate education and work experience.
   • Qualification: Make sure that the therapist has a license to provide psychotherapeutic services.
   • Personal contact: It is important that you feel comfortable and can trust a psychotherapist.

V. Social relations and aging: Features of maintaining social contacts in old age

A. Problems of social isolation and loneliness in the elderly:

1. Factors contributing to social isolation:

   • Retirement: Retirement can lead to the loss of social contacts related to work.
   • Loss of loved ones: The loss of a spouse, friends and other close people can lead to social isolation and loneliness.
   • Health problems: Health problems can limit opportunities for social activity and communication.
   • Financial difficulties: Financial difficulties can limit opportunities for participation in public life and communication.
   • Geographical isolation: Accommodation in remote areas or nursing houses can lead to social isolation.

2. Influence on the health and life expectancy:

   • Depression, anxiety, cognitive disorders: Social isolation and loneliness in older people are associated with an increased risk of developing depression, anxiety, cognitive impairment and dementia.
   • Cardiovascular diseases, weakening of the immune system: Social isolation and loneliness in older people are associated with an increased risk of developing cardiovascular diseases, weakening the immune system and other health problems.
   • Increased risk of mortality: Social isolation and loneliness in older people are associated with an increased risk of mortality from all causes.

B. Strategies for maintaining social ties for the elderly:

1. Active participation in public life:

   • Volunteering, interest clubs, religious organizations: Participation in volunteer projects, interest clubs and religious organizations provides an opportunity to communicate with other people, feel useful and necessary, and maintain social activity.
   • Centers for the elderly: Visiting centers for the elderly provides an opportunity to communicate with other elderly people, participate in various events and receive social support.

2. Maintaining relationships with family and friends:

   • Regular communication: Regularly communicate with family members and friends to maintain close and significant relationships.
   • Meeting of meetings: Plan personal meetings with family members and friends to spend time together and strengthen your relationship.
   • Using technology: Use technologies such as phone, video calls and social networks to maintain ties with family members and friends who are far from you.

3. Using technologies to maintain ties:

   • Technology training: Teach the elderly to use technologies, such as phone, video calls and social networks so that they can maintain ties with family and friends.
   • Support and help: Provide support and assistance to older people in using technology so that they feel confident and comfortable.

4. Creating new social contacts:

   • Dating with new people: Encourage elderly people to get acquainted with new people, participating in events and clubs in interests.