Understanding Social Connections And Brain Health

In today’s fast-paced world, where technology often takes center stage, the significance of genuine human connections cannot be overlooked. Beyond mere social interactions, these connections have a profound impact on our mental well-being and cognitive functions.

Scientific research consistently demonstrates the brain-boosting power of social connections, highlighting the importance of nurturing relationships for a healthy mind.

This blog explores the intricate relationship between social connections and brain health, shedding light on the mechanisms through which our brains benefit from meaningful interactions.

What happens to your lonely brain

When you lack social connections, three brain areas show the most significant changes: The prefrontal cortex, the hippocampus, and the amygdala. The prefrontal cortex mediates executive function. It is the primary site for conscious decision-making, personality, and social behavior roles.

Some studies show reduced prefrontal cortex brain volume in people who live socially isolated lives. The neuronal communication to and from this critical brain region is compromised in the socially isolated.

The hippocampus is known for its role in conscious memory, learning, and emotion processing. The hippocampus and many other brain regions use brain-derived neurotrophic factor, known as BDNF, to keep neurons healthy, thereby aiding learning and memory.

Studies show that in socially isolated people hippocampus is smaller than normal with reduced amounts of BDNF. Cortisol, a glucocorticoid produced in response to stressful stimuli, damages hippocampal neurons. Cortisol levels are elevated when you are socially isolated.

The amygdala plays a major role in determining our emotional state. Research shows that there is a correlation between the extent of a person’s social circle and the volume of their amygdala. Studies show that lonely people have a smaller amygdala.

Meaningful social connections can even help prevent mental decline and lower the risk of dementia. A protein called Interleukin-6 or IL-6 is produced by various cells throughout your body. It's a part of your immune system that is associated with inflammation. Elevated levels of IL-6 have been found in the brains of people with Alzheimer’s disease. Research suggests a connection between socialisation and lower levels of IL-6.

A 2020 research, published in the ‘Journal of Neuroscience’, observes that a brain region called the medial prefrontal cortex (mPFC) maintains a structured map of a person's social circles, based on closeness. People that struggle with loneliness often perceive a gap between themselves and others. This gap is reflected by the activity patterns of the mPFC.

Thinking about someone from the social network (both friends and acquaintances), has a certain activity pattern which is close to the patterns that is formed while thinking of the self. The closer the relationship, the more the pattern resembled the pattern about the self. Lonely people have a different, or more neutral, neural representation of their relationships.

According to a 2016 study, published in the ‘Proceedings of the National Academy of Sciences’, notes that the relationship between health and the degree to which people are integrated in large social networks is strongest at the beginning and at the end of life, and not so important in middle adulthood, when the quality, not the quantity, of social relationships matters.

In adolescence, social isolation increases risk of inflammation. In old age, social isolation is actually more harmful to health than diabetes or hypertension, which increases your risk of stroke. Here’s are a few facts on how social connections support your brain health:

Social life engages your brain

• Research from Harvard Health shows that strong social ties are crucial to your brain health. Socialising can stimulate attention and memory, and help to strengthen neural networks.
• Scientists have found that people with strong social ties are less likely to experience cognitive decline than people who spend most of their time alone. In fact, a large 2018 study by the Florida State University, which included 12,000 participants, suggests that when people are lonely, their risk of dementia rises by as much as 40%.
• There are different ways that loneliness may put you at risk for dementia. One way may be physiological, such as through higher inflammation. Another is through lack of meaningful social interaction. Keeping the mind engaged in a meaningful way can promote cognitive health that provides the motivation and structure to help maintain cognitive functioning.

Social connections protect you from heart attack, stroke

• According to the American Heart Association, there is strong evidence linking social isolation and loneliness with increased risk of worse heart and brain health in general.
• In fact, there is a 32% increased risk of stroke and stroke death in those who suffer from lack of social contact. People may cope with loneliness through behaviors that can damage the brain and heart, such as heavy drinking or being sedentary as also poor diet choices.

Socialising wards off stress

• Spending time in meaningful social interactions may help boost mental resilience and offset the known brain-damaging effects of excessive psychological stress.
• The Association for Psychological Science, in its journal ‘Psychological Science’, notes that people tend to liken their emotions to the weather, viewing them as uncontrollable.
• Social connections make them understand that not only that our emotions controllable, but also that we can take the reins of our daily emotions and steer ourselves toward better mental and physical health.

Social contacts protect against depression

• Researchers from Massachusetts General Hospital looked at the factors that could prevent depression and found that social connection was one of them. In a study, published in ‘The American Journal of Psychiatry’, they note that the most prominent of these factors is the frequency of confiding in others, as also visits with family and friends, all of which highlight the important protective effect of social connection and social cohesion.
• The protective effects of social connection are present even for those who are at higher risk for depression as a result of genetic vulnerability or early life trauma.

Even moderate ‘doses’ are beneficial

• Research has found that those who have greater levels of social engagement have more robust gray matter in regions of the brain relevant in dementia.
• Social engagement activates specific brain regions needed to recognise familiar faces and emotions, make decisions and feel rewarded.
• The good news is that even moderate ‘doses’ seem to be beneficial. So, if you are mostly a hermit, connection with even one other relative or friend would suffice.

Recommendations to maintain social contacts

The Global Council on Brain Health outlines recommendations to maintain relationships as we age and to build new connections throughout life:

• Focus on the relationships or social activities you enjoy the most. Be active and challenge yourself to try out organised clubs, courses, interest groups, spiritual gatherings, or cooking classes.
• If you have no one around who can help you engage socially, turn to professionals who can assist. For eg., chat with a local religious leader, social workers etc.
• If you feel lonely, make a new connection or by seeking different opportunities to engage with others. You could visit local libraries, cultural centres, temples, churches or religious shrines, joining groups of varied interests that are suited to your temperament etc.
• Try to keep a circle of friends, family or neighbors with whom you can exchange ideas, thoughts, concerns and practical matters, and who can also help or encourage you. It doesn’t need to be a large group of people as long as those in it are important to you and you are important to them.
• Try to have at least one trustworthy and reliable confidante to communicate with routinely, someone you feel you can trust and you can count on.
• If you are married, this can benefit your cognitive health, but you should consider fostering other important relationships. Those who have never married or are divorced or widowed often have many other connections that provide support.
• Help others, whether informally or through organisations or volunteer opportunities. For example, visit a lonely neighbour or friend, shop for or with them, or try cooking together.
• Maintain social connections with people of different ages, including younger people. Keep in touch with grandchildren or volunteer to help people at a local school or community center. Think about the skills you have and that you use routinely that might be valuable to pass on to others. Offer to help teach a younger person skills you may already have, such as cooking, organizing an event, assembling furniture, saving for the future, investing in the stock market, etc.
• Add a new relationship or social activity you didn’t try before. Place yourself in everyday contexts where you can meet and interact with others for instance, stores or parks.

Conclusion

In a world characterized by constant technological advancements, the timeless power of human connections remains unparalleled. The brain-boosting effects of social interactions are a testament to our innate need for companionship and community. From reducing stress and promoting cognitive functions to enhancing brain plasticity, social connections and brain health share an intricate relationship.

As we navigate the complexities of modern life, prioritizing and nurturing these connections is not just a social endeavor but a vital investment in our brain health and overall well-being.

Positive connections, maintained over your lifetime, support well-being and brain health. Meaningful social relationships help you experience more upbeat emotions, which will then enable you to have better physical and mental health.

Call a friend today or, better, meet them in person over coffee and you will come back energised by much more than the caffeine!