The Hidden Gift of the Holidays: The Health Benefits of Social Connection
As the holidays approach, many of us prepare ourselves for a season of indulgence. Festive feasts, glasses of cheer, and sweet treats often come with a side of guilt about managing diets, keeping up workout routines, and avoiding the dreaded weight gain. And while these goals are worthwhile, they only tell part of the story when it comes to staying healthy during this time of year.
There’s another, often overlooked dimension to health: the power of social support and connection. In fact, fostering strong relationships and meaningful connections might just be one of the most impactful things you can do for your well-being.
And connection looks different for everyone, from family gatherings and quiet meals with friends to small acts of kindness like volunteering or reaching out to someone who may be feeling alone.
This idea brings to mind the fascinating Roseto study and the research on Blue Zones—two very cool sources of insight into how relationships influence our health and well-being.
The Science of Connection: What Roseto, Pennsylvania Taught Us
When I first learned of the Roseto study, it blew my mind. (And admittedly satisfied the part of me that enjoys wine. 😊) In the 1960s, researchers studied a small Italian American community in Roseto, Pennsylvania. Residents in this community experienced an unusually low incidence of heart disease and related mortality, despite diets rich in pasta, saturated fats, wine, sugar, and even cigarettes. What?!
The secret? It wasn’t their food or exercise habits—or their genetics - it was their close-knit social bonds. Families lived close together, community events were frequent, and folks weren’t isolated. These relationships provided a buffer against stress, a known contributor to heart disease, and promoted overall resilience. Research has since confirmed that strong social connections reduce cortisol levels (the stress hormone) and lower systemic inflammation—two key factors in preventing chronic diseases.
This phenomenon, now known as the “Roseto Effect,” serves as a powerful reminder: what’s on your plate is important, but who you share it with might matter even more.
And to be clear, I’m not advocating for unhealthy diets or developing new smoking habits. I firmly believe food is medicine and being mindful of what we put in our bodies is important for maintaining health and well-being. It’s just not the whole story!
Blue Zones: Relationships and Longevity
The findings from Roseto echo what we’ve learned from the Blue Zones—regions around the world where people live the longest, healthiest lives. In places like Okinawa, Japan, and Sardinia, Italy, strong social connections are a cornerstone of longevity.
Blue Zone residents prioritize spending time with loved ones, maintaining close friendships, and supporting one another through life’s challenges.
In Okinawa, Japan, residents form lifelong social groups known as moai, where members support each other emotionally and practically through life’s challenges. In Sardinia, Italy, multigenerational families and strong neighborhood ties contribute to a sense of belonging and purpose. Studies from these regions show that close relationships aren’t just a source of happiness - they improve mental health and reduce risks of depression and cognitive decline while promoting longevity.
In Blue Zones, strong relationships are only part of the picture. They are also characterized by healthy lifestyle habits, such as primarily plant-based diets, regular physical activity, and a sense of purpose in daily life. The combination of these factors—nourishing relationships alongside healthy food and activity choices—creates a holistic approach to longevity that we can all learn from.
A Holistic Approach to Holiday Health
So as you move through the holiday season - whatever that means for you - remember this: health is about more than saying “no” to that second cookie or pouring a smaller glass of wine. It’s about saying “yes” to moments of connection, reflection, and love. The holidays aren’t just a test of our willpower—they’re an opportunity to grow, to reconnect, and to strengthen the bonds that sustain us.
As you gather around the table, take a moment to pause and appreciate the people beside you. Because when it comes to health, what matters most might not be the food on your plate—but the company you keep.
For Those Without a Big Community
Not everyone has a large circle of loved ones, and that’s okay. The lesson from Roseto and the Blue Zones isn’t about how many people are in your life but about the quality of the connections you nurture. Even small moments of connection can bring meaning and warmth to this time of year.
If you’re feeling isolated or seeking ways to connect, here are a few ideas to consider:
Reach out to someone you care about. A simple call, text, or invitation can go a long way—for both of you. It’s a small step that can open the door to deeper connection.
Give back in a way that feels meaningful to you. Whether it’s volunteering, helping a neighbor, or performing small acts of kindness, giving can foster a sense of purpose and remind us of our shared humanity.
Explore community activities. You might join a class, attend a spiritual or cultural gathering, or participate in an online event. Sometimes shared experiences—no matter how big or small—can spark new connections.
These are just possibilities, and you might find your own unique ways to nurture connection. The most important thing is to honor what feels right for you —because even one or two meaningful moments can make a world of difference.
A Season to Reflect and Reconnect
As you navigate this holiday season, take a moment to reflect not just on the food you’re preparing but also on the relationships you’re cultivating. You may ask yourself:
Who do I want to connect with more deeply?
How can I show gratitude to the people who matter most?
What small steps can I take to strengthen my community—however big or small?
The Roseto study, conducted by Dr. Stewart Wolf and John Bruhn, and the work of Dan Buettner on Blue Zones, remind us that connection is a cornerstone of wellness. This season, whether your table is crowded or intimate, focus on the love, gratitude, and relationships that make life meaningful.
Wishing you a holiday filled with warmth, connection, and the joy of meaningful relationships!
Take a look at just a little of the research:
Holt-Lunstad, J., Smith, T. B., & Layton, J. B. (2010). Social relationships and mortality risk: A meta-analytic review. PLoS Medicine, 7(7), e1000316.
Hawkley, L. C., & Cacioppo, J. T. (2010). Loneliness matters: A theoretical and empirical review of consequences and mechanisms. Annals of Behavioral Medicine, 40(2), 218-227.
Buettner, D. (2016). The Blue Zones Solution: Eating and Living Like the World’s Healthiest People. National Geographic Books.
Wolf, S., & Bruhn, J. G. (2020). Studie von Dr. Stewart Wolf: The Roseto Effect [PDF]. Natural Science. Retrieved from https://www.naturalscience.org/wp-content/uploads/2020/04/Studie-von-Dr.-Stewart-Wolf.pdf
Slavich, G. M., & Cole, S. W. (2013). The emerging field of human social genomics. Clinical Psychological Science, 1(3), 331-348.