What is Social Health?

Social health can be defined as our ability to interact and form meaningful relationships with others. It also relates to how comfortably we can adapt in social situations. Social relationships have an impact on our mental health, physical health and mortality risk. 

Over the years, sociologists have created a link between social relationships and health outcomes. Studies are showing that social relationships both quality and quantity are having short and long-term effects on our health. 

A young woman enjoying time with friends at a café, reflecting good social health

Signs of Being Socially Healthy Include: 

Having assertive skills rather than passive or aggressive ones

Balancing your social and personal time

Being engaged with other people in the community

Adapting in social situations 

To be yourself in all situations

Treating others with respect

Being able to develop and maintain friendships and networks

Creating boundaries in friendships to encourage communication and conflict management

Having a supportive network of family and friends

Having fun in life  

Why Is Social Health Important?

Our social health and social wellness are a vital part of our overall health and wellbeing. According to the Australian Government “social relationships are protective of mental health”. 

We interact with people every day. The quality and quantity of our relationships affect our mental and physical wellbeing. Maintaining a good level of social wellness lets you build interpersonal relationships with others. These relationships include friendships, intimate relationships, platonic, family, and professional (work) relationships. 

Studies show that people with poor social interactions are more likely to die younger than those with high involvement rates. 

Researchers have also linked the following health issues to poor social health:

Suffering a heart attack 

Chronic disease 

Mobility issues 

High blood pressure

Raised stress hormones leading to inflammation

Cancer

Poor mental health 

Anxiety & depression 

Poor immune system

Young woman looking out her window, suffering from poor social health

How Do We Measure Social Health & Wellness?

Reflecting on ourselves and our relationships is a great way to asses our social health. We can start by looking at the signs of good social health and assessing whether these apply to your life.

Signs of good social health include: 

Balancing your social and personal time

Being your true self at all times 

Engaging with people in your community 

Treating others with respect 

Maintaining and building strong relationships with friends 

Creating healthy boundaries that help with communication, trust and conflict management 

Turning to friends and family for support 

Communicating effectively 

Move Over GDP

For the first time, Western countries realise that life satisfaction of their citizens is just as important to measure as the Gross National Product (GDP). A country’s economic prosperity doesn’t mean much if its citizens are miserable. Multi-dimensional measures help assess a nation’s wellbeing. 

Some governments are asking residents about their subjective wellbeing in national surveys. It was difficult to gain a good picture with just one question, so some countries have expanded the survey to ask:

Overall, how satisfied are you with your life nowadays?

Overall, how happy did you feel yesterday?

Overall, did you feel lonely yesterday?

Overall, to what extent do you feel the things you do in your life are worthwhile?

The answers give policymakers a good idea of how their citizens are tracking and what policies are needed to improve the population’s social health and wellbeing. 

The Problem with Loneliness

Being lonely can kill. Researchers have made the comparison between being lonely and smoking 15 cigarettes per day - both are as deadly as each other. A person who is lonely is 50% more likely to die prematurely than a person who has healthy social relationships. Loneliness can reduce a person’s immune system and cause inflammation in the body which can lead to heart disease and other chronic conditions. Without social or emotional support, stress can place a bigger toll on a person’s health. 

In the UK, 15-20% of the adult population described themselves as ‘often or always lonely.’ The UK government has recognized the size of the problem and introduced a Minister for Loneliness. The best way to beat loneliness is to meet new people and make friends throughout our lives.

The Negative Side of Social Relationships 

Unfortunately, not all relationships are healthy. Relationships are the core of emotional support for most, but social relationships can sometimes be extremely stressful. 

 

Why is Physical Activity So Important for Health and Well-Being?

We know that staying active is one of the best ways to keep our bodies healthy. But did you know it can also improve your overall well-being and quality of life?

Here are just a few ways physical activity can help you feel better, look better and live better:

It’s a natural mood lifter.

Regular physical activity can relieve stress, anxiety, depression and anger. You know that feel-good sensation you get after doing something physical? Think of it as a happy pill with no side effects! Most people notice they feel better over time as physical activity becomes a regular part of their lives. 

It keeps you physically fit and able.

Without regular activity, your body slowly loses its strength, stamina and ability to function properly. It’s like the old saying: You don’t stop moving from growing old; you grow old from stopping moving. Exercise increases muscle strength, which in turn increases your ability to do other physical activities. 

It helps keep the doctor away.

Stand up when you eat your apple a day! Too much sitting and other sedentary activities can increase your risk of heart disease and stroke. Studies show that adults who watch more than two hours of television a day can have a higher risk of death from cardiovascular disease.  

Being more active may help you: 

Lower your blood pressure

Boost your levels of good cholesterol

Improve blood flow (circulation)

Keep your weight under control

Prevent bone loss that can lead to osteoporosis

This can add up to fewer medical expenses, interventions and medications later in life!

It can help you live longer.

It’s true – 70 is the new 60, but only if you’re healthy. Physical activity may help you live longer, and those extra years are generally healthier years! Staying active helps delay or prevent chronic illnesses and diseases associated with aging. So active adults maintain their quality of life and independence longer as they age.

Some other benefits you may get with regular physical activity: 

Helps you quit smoking and stay tobacco-free

Boosts your energy level so you can get more done

Helps you manage stress and tension

Promotes a positive attitude and outlook

Helps you fall asleep faster and sleep more soundly

Improves your self-image and self-confidence

Helps you spend more time outdoors

The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic activity weekly. You can knock that out in just 30 minutes a day, five days a week. And every minute of moderate to vigorous activity counts toward your goal.

So, this is easy! Move more, with more intensity, and sit less. You don’t have to make big life changes to see the benefits. Start building more activity into your day, one step at a time.

 WHAT IS GOOD HEALTH: 

Good health is a state of complete physical, mental, and social well-being, not just the absence of disease or infirmity. It is a multidimensional concept that includes physical, mental, and social aspects, and newer definitions also emphasize the dynamic ability to adapt and self-manage for well-being.  

Physical well-being: Being free from illness and injury, and having physical fitness. 

Mental well-being: Having the ability to cope with stress, think clearly, and feel optimistic. 

Social well-being: Having positive relationships with others and feeling a sense of belonging. 

Dynamic adaptation: A more recent view defines health as the ability to adapt and self-manage in the face of life's challenges.

1. Do a morning stretch

Stretching before getting out of bed wakes up the body, improves circulation, and promotes relaxation, helping to set the day's tone. While you're still lying in bed, move the covers aside, then flex and release your lower limbs several times. Bend your knees and lift your legs into the air. With your legs still elevated, flex your feet up and down and rotate them side to side. Next, sit up and slowly look left and then right. Roll your shoulders several times. Flex your wrists up and down, and open and close your hands repeatedly.

2. Stay hydrated

Proper hydration supports digestion, improves brain performance, and increases energy, among other health benefits. Drink a big glass of water after you wake up and a glass with every meal.

3. Floss

Maintaining good oral health includes daily flossing, but make sure you do it right. First, wrap the floss around your middle fingers, which helps you reach the back teeth. Then loop the floss around one side of a tooth, so it makes a C shape. Beginning at the gum line, slide it up and down the tooth several times. (Don't move the floss back and forth in a sawing motion. You miss cleaning the entire tooth, and the friction can irritate the gum.) Repeat on the other side of the tooth, and then the other teeth.

4. Apply sunscreen

Sunscreen is the best defense against skin-damaging rays. After washing your face in the morning, apply a facial moisturizer that contains sunscreen with an SPF (sun protection factor) of at least 30. Or blend equal parts sunscreen and a regular moisturizer. Use one or two nickel-sized dollops to cover your entire face, neck, ears, and any bald or thinning spots on your head.

5. Go nuts

When you crave a snack, reach for unsalted nuts and seeds like almonds, walnuts, peanuts, and cashews. They contain many beneficial nutrients and help prevent cravings for highly processed foods. Nuts are high in calories, so keep to a palm-sized portion.

6. Nap

Afternoon naps can recharge a weary body and may boost cognitive function. A study published online on Jan. 25, 2021, by General Psychiatry found that nappers scored higher on cognitive tests than non-nappers. The researchers found that shorter and less frequent naps — lasting less than 30 minutes, no more than four times a week — were associated with the most benefit. Schedule naps for the early afternoon, and use a timer so you don't oversleep.

7. Bust some moves

Break up bouts of sitting with small bursts of movement. For example, dance across a room instead of walking. When you brush your teeth, suck in your lower gut for 30 seconds, which activates your abdominal muscles. Do 10 air squats or push-ups (on the ground or against the kitchen counter). Make it a habit to stand up "twice" each time you stand up — that is, get up, sit back down, and then get back up.

8. Take a breather

Alternate-nostril breathing, in which you breathe through one nostril at a time, is believed to help reduce stress by slowing your breathing rhythm and forcing you to take deep, full breaths. Using a finger or thumb, close one nostril and slowly breathe in and out through the open nostril. After about five to 10 breaths, switch and close the other nostril and repeat the breathing pattern. For a variation, try inhaling through one nostril with the other closed, changing finger/thumb positions, and exhaling through the previously closed nostril. Then, inhale through that one, close it, and exhale through the other nostril. Go back and forth like this for a few minutes.

9. Enjoy a hobby

A study published online Sept. 11, 2023, by Nature Medicine suggests that having a hobby is good for people's overall health and mood. Hobbies involve creativity, sensory engagement, self-expression, relaxation, and cognitive stimulation. One way to pick up a new hobby is with a project kit designed to teach you a skill like gardening, building a model, carving wood, or making beer, soap, hot sauce, or jewelry. The kits come with instructions and all the materials you need to start. You can find kits at local bookstores or hobby stores, or go online: just type "how-to kits" or "project kits" into a search engine.

10. Be social

Social interactions can stave off loneliness and protect against depression and cognitive decline. Strive to have some kind of social engagement every day: make a phone call, send an email, or chat with a neighbor. Another option is to create your own social pod — a small, intimate group that you interact with regularly, like meeting for coffee or conversing over a Zoom call. Casual conversations are also helpful; for example, chat with a grocery store employee or interact with a stranger on the street.

 A lot of factors play a role in staying healthy. In turn, good health can decrease your risk of developing certain diseases or conditions. These include heart disease, stroke, some cancers, and injuries. Learn what you can do to maintain your and your family’s health.

Path to improved health:

Eat healthy-

What you eat is closely linked to your health. Balanced nutrition has many benefits. By making healthier food choices, you can prevent or treat some conditions. These include heart disease, stroke, and diabetes. A healthy diet can help you lose weight and lower your cholesterol, as well.

Get regular exercise-

Exercise can help prevent heart disease, stroke, diabetes, and colon cancer. It can help treat depression, osteoporosis, and high blood pressure. People who exercise also get injured less often. Routine exercise can make you feel better and keep your weight under control. Try to be active for 30 to 60 minutes about 5 times a week. Remember, any amount of exercise is better than none.

Lose weight if you’re overweight-

Many Americans are overweight. Carrying too much weight increases your risk for several health conditions. These include:

High blood pressure

High cholesterol

Type 2 diabetes

Heart disease

Stroke

Some cancers

Gallbladder disease

Being overweight also can lead to weight-related injuries. A common problem is arthritis in the weight-bearing joints, such as your spine, hips, or knees. There are several things you can try to help you lose weight and keep it off.

Protect your skin-

Sun exposure is linked to skin cancer. This is the most common type of cancer in the United States. It’s best to limit your time spent in the sun. Be sure to wear protective clothing and hats when you are outside. Use sunscreen year-round on exposed skin, like your face and hands. It protects your skin and helps prevent skin cancer. Choose a broad-spectrum sunscreen that blocks both UVA and UVB rays. It should be at least an SPF 15. Do not sunbathe or use tanning booths.

Practice safe sex-

Safe sex is good for your emotional and physical health. The safest form of sex is between 2 people who only have sex with each other. Use protection to prevent sexually transmitted infections (STIs). Condoms are the most effective form of prevention. Talk to your doctor if you need to be tested for STIs.

Don’t smoke or use tobacco-

Smoking and tobacco use are harmful habits. They can cause heart disease and mouth, throat, or lung cancer. They also are leading factors of emphysema and chronic obstructive pulmonary disease (COPD). The sooner you quit, the better.

Limit how much alcohol you drink-

Men should have no more than 2 drinks a day. Women should have no more than 1 drink a day. One drink is equal to 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of liquor. Too much alcohol can damage your liver. It can cause some cancers, such as throat, liver, or pancreas cancer. Alcohol abuse also contributes to deaths from car wrecks, murders, and suicides.

Things to consider-

In addition to the factors listed above, you should make time for whole body health. Visit your doctors for regular checkups. This includes your primary doctor as well as your dentist and eye doctor. Let your health benefits and preventive care services work for you. Make sure you know what your health insurance plan involves. Preventive care can detect disease or prevent illness before they start. This includes certain doctor visits and screenings.

You need to make time for breast health. Breast cancer is a leading cause of death for women. Men can get breast cancer, too. Talk to your doctor about when you should start getting mammograms. You may need to start screening early if you have risk factors, such as family history. One way to detect breast cancer is to do a monthly self-exam.

Women should get routine pap smears as well. Women ages 21 to 65 should get tested every 3 years. This may differ if you have certain conditions or have had your cervix removed.

Ask your doctor about other cancer screenings. Everyone should start regular colorectal cancer screening at age 50. Some people may begin earlier—as early as age 45—based on their personal health history, family history or other risk factors. Your doctor can help you decide what’s right for you.

If you smoke more than 30 packs a year (or vape the equivalent), your doctor may recommend a low-dose CT scan (a type of X-ray) to check for cancer.

Your doctor also may recommend a total body skin exam if you are out in the sun a great deal or have a family history of skin cancer.

Keep a list of current medicines you take. You also should stay up to date on shots, including getting an annual flu shot. Adults need a Td booster every 10 years. Your doctor may substitute it with Tdap. This also protects against whooping cough (pertussis). Women who are pregnant need the Tdap vaccine. People who are in close contact with babies should get it as well.

Organic food may benefit health by reducing exposure to synthetic pesticides, herbicides, and antibiotics, and by containing higher levels of certain nutrients like antioxidants and omega-3 fatty acids. Benefits include lower risk of antibiotic-resistant bacteria, improved heart and digestive health, and potentially better immune function. 

Potential health benefits of organic food:

Reduced exposure to chemicals: Organic farming prohibits the use of synthetic pesticides and herbicides, which can reduce your overall chemical exposure.

Higher nutritional content: Some studies show organic produce can have higher levels of antioxidants and certain vitamins like Vitamin C, as well as higher omega-3 fatty acids in organic meat and dairy.

Lower risk of antibiotic resistance: Organic meat and dairy are produced without routine antibiotics, which can help combat the growing concern of antibiotic-resistant bacteria.

Improved heart health: Some research suggests organic food may have lower levels of saturated fat and higher levels of beneficial omega-3 fatty acids, which can contribute to better heart health.

Better digestive health: Organic food is free from artificial additives and preservatives, which may improve digestive health for some individuals.

Reduced risk of certain health issues: Some observational studies have linked organic food consumption to a lower risk of developing certain health issues, such as allergies and obesity. 

Important considerations

More large-scale, long-term studies are needed to fully understand the impact of organic food on chronic diseases in humans.

The primary health benefit of organic food comes from consuming a diet rich in fruits, vegetables, and whole foods, regardless of whether they are organic or conventionally grown.

Focusing on eating a variety of minimally processed foods is a key strategy for a healthy diet. 

Healthy lifestyle include nutrition (balanced diet, hydration, limiting salt and sugar), physical activity (regular exercise, reducing sitting time), sleep (adequate and quality sleep), and mental and emotional well-being (stress management, social connections, avoiding substance abuse). Other key areas are avoiding smoking, limiting alcohol, maintaining a healthy weight, and getting regular medical checkups.                   

Nutrition Balanced diet: Eat a variety of foods, including plenty of fruits, vegetables, whole grains, legumes, and lean protein.  Limit unhealthy fats: Reduce intake of saturated and trans fats, and replace them with polyunsaturated fats found in fish, nuts, and plant-based oils.  Hydration: Drink plenty of water throughout the day.  Reduce sugar and salt: Limit added sugar and consume less than 5 grams of salt per day.               

Physical Activity: Regular exercise: Aim for consistent physical activity to maintain a healthy weight and improve overall health. Reduce sedentary time: Decrease the amount of time spent sitting.              

Sleep Adequate sleep: Get enough quality sleep each night to support physical and mental health. Maintain a regular sleep pattern: Create a consistent sleep schedule. Mental and Emotional Health Stress management: Find effective ways to manage stress. Mental stimulation: Keep your mind active by reading or doing puzzles. Social connections: Build and maintain healthy relationships. Emotional well-being: Seek help if you are feeling stressed or depressed. Other healthy habits Avoid smoking: Don't smoke and seek help to quit if you do. Limit alcohol: Drink alcohol in moderation or not at all. Regular checkups: See a healthcare provider for regular checkups. Medical guidance: Take medications, such as antibiotics, only as prescribed. 

 

 

PHYSICAL HEALTH MAINTENANCE: 

To maintain physical health, focus on a balanced diet, regular physical activity, sufficient sleep, and limiting unhealthy habits like smoking and excessive alcohol. Regular medical check-ups and good hygiene are also crucial components of a healthy lifestyle.  

Diet and hydration:-

Eat a balanced diet rich in fruits, vegetables, whole grains, lean protein, and healthy fats. 

Limit your intake of salt, sugar, and saturated fats. 

Stay hydrated by drinking plenty of fluids. 

Physical activity:-

Aim for at least 150 minutes of moderate-intensity physical activity per week, or about 30 minutes most days. 

Moderate activities include brisk walking, dancing, or cycling. You should be able to talk but not sing during these activities. 

Incorporate muscle-strengthening activities at least two days a week, such as using weights. 

Break up long periods of sitting by taking short breaks to stretch or move around. 

Sleep:-

Prioritize getting enough quality sleep to allow for physical recovery and repair.

Aim for sufficient sleep to help with cognitive function and mood regulation. 

Lifestyle habits:-

Avoid tobacco products.

If you drink alcohol, do so in moderation.

Avoid illegal drugs or using prescription drugs in ways other than prescribed. 

Preventive care and hygiene :-

Get regular check-ups, screenings, and vaccinations from your doctor. 

Maintain good personal hygiene, including regular bathing and brushing your teeth. 

Mental wellness

Manage stress through relaxing activities and focusing on positivity.

Stay connected with friends and relatives.