Make Time for Relationships That Matter

Spending time with friends and family can be beneficial for your health

September 2020

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By Alex White, Dr. Nick Beard and Dr. Robert Ostfeld

Why does connection matter?

Research going back several decades has pointed to a link between how ‘connected’ we are and our blood pressure. Connection can take many forms, but the takeaway is always the same: it’s good for our health.

Getting Started

Family

Evidence shows a link between pressures at home and our blood pressure. a lack of family support can also make it harder to manage the condition effectively. there’s often no easy solution to such issues, but there are ways you may be able to improve a bad situation. The important thing is to recognize it exists and seek help if necessary.

Friends

Research shows a link between a lack of social interaction and support and high blood pressure in later life. we also know how this happens because less socially connected people have measurably higher levels of a key stress hormone. if you’re a naturally introverted person, don’t panic. This doesn’t mean you have to force yourself into uncomfortable situations. But it might be worth reconnecting with old friends or joining a new group where you know you’ll feel comfortable.

Nature

Research suggests that being disconnected from nature could be bad for our blood pressure. If you think this might be true for you, try to find a space (however small) where you can enjoy the natural world. Even lying in the sun, sitting on a garden bench or bird watching could help.

Pets

Several studies have shown a link between pet ownership and reduced cardiovascular risk. Still, it can also be stressful. We only recommend getting a pet if you’ve had one before and know you can cope.

Spirituality

Some studies have found a link between people’s level of religious or spiritual connection and a reduced risk of high blood pressure. Clearly you can’t will yourself to believe, but if you’re already a person of faith, engaging with your faith more regularly may have some benefits.

Common Mistakes

Overcommitting

While all these things can be beneficial in small doses, it’s easy to take on more than you can cope with. If that happens it could have harmful effects. It’s also likely to result in a backlash after the first few weeks. So, as with exercise, start small with all these things and work up slowly.

Not being ‘present’

There’s no point in trying to connect with someone or something if your mind is on something else. Try to be fully engaged when you do these things. If that means doing them for a shorter time, that’s fine.

Useful Resources

The Federal Substance Abuse and Mental Health Services Administration has a hotline (800-662-4357) and a tool for locating counseling services near you. There are also non-profit groups such as Mental Health America who help people get more socially connected. Again, you can also find a whole host of podcasts, videos, articles, links and other information on building stronger relationships at www.crediblemind.com.

Alex White and Dr. Nick Beard Co-Founded Brightplate.

Dr. Ostfeld is the Director of Preventive Cardiology at Montefiore Health System and a Professor of Medicine at Albert Einstein College of Medicine. He has an MD. form Yale University School of Medicine and an MSc. from Harvard School of Public Health. He is a Fellow of the American College of Cardiology.