The World Health Organization defines health as a state of complete well-being, not just the absence of disease. This simple statement prompts us to think about the many facets of health, such as mental, social, spiritual, and community domains. Based on my professional experience, I want to highlight social connections as key to good health.

     As an associate professor in the Department of Community and Behavioral Health in the College of Public Health, I study problems with alcohol and the ways that people overcome them, with or without treatment. A large part of my work focuses on the things in our environment that support or undermine our health.

     One of the most consistent themes I encounter is the importance of staying connected with other people. In several studies, people in recovery from alcohol problems tell me that social connections to others are the most helpful resource for recovery. I’ve come to believe that strong social connections are crucial for everyone, not just those overcoming substance use problems.

      Indeed, there is substantial scientific evidence about the benefits of staying connected to other people. Studies find that social ties reduce the risk of anxiety or depression, can boost the immune system and reduce inflammation, stimulate cognitive function and prevent cognitive decline, and contribute to our overall sense of belonging and well-being. What a lot of health benefits!

      However, important questions remain. Who should we connect with? How many social connections are beneficial? How do we make healthy connections?

     First, the quality of social connections is likely more important than the quantity. It is less about the number of ties to other people than ensuring that such ties are meaningful and supportive. A spouse, close friend, or trusted confidant who we know well can be more beneficial than a large network of acquaintances that we know superficially. Ultimately, the number of connections is a personal matter, and the most helpful number varies from person to person. It is likely to be a small number.

     Second, social ties require attention. It takes time and effort to both develop and maintain strong relationships. This presents a challenge for most adults. After leaving school, many of us become busy with professional and personal lives. Our days are not always structured in ways that allow us to meet new people or spend time with the ones we know. We must make a point of doing so.

     Luckily, we can use many strategies to make and strengthen our social connections. To meet new people, seek out group activities. For example, join a book club, volunteer at a charity, or play on an adult sports team. It will expose you to like-minded people, which makes it easier to form connections.

     Don’t forget that social connections need to be sustained. Staying in touch is key. Make a point to spend time together and if time is limited, use quick messages or calls as points of contact. Regardless of the method, showing genuine interest in others and practicing active listening are key skills that build supportive relationships.

     Finally, I urge caution when using social media as it is deceptive. While social media platforms allow us to stay connected with people who are far away, these platforms often provide less meaningful interactions than face-to-face encounters. In fact, there are indications that social media can even undermine well-being, particularly mental health. Be careful about falling into the trap of comparing yourself to others, getting caught up in the fear of missing out, or embracing unrealistic body standards.

Developing strong and supportive social connections—even just a small number of them—can be a powerful strategy for good health in all dimensions.