Social Contacts

When we think about brain health, many people think of nutrition, exercise, or mental exercises. Less often, we consider something very everyday: contact with other people. Yet large studies show that social contacts play a significant role in how our brain ages.

People who feel lonely for a long time or have few social contacts are found to have a clearly higher risk of cognitive decline and dementia. In some studies, this difference rises to tens of percentages.

That is why social connectedness has been included as an independent factor for brain health in the latest versions of the LIBRA score.

What do we mean by social contacts?

It’s not just about the number of people you know, but especially about the quality and frequency of contact. Multiple factors play a role in this:

• How often you have contact with others, live or remotely
• Whether you have someone you can turn to when things get tough
• Whether you feel structurally lonely, even if you have people around you

Someone can know many people and still feel lonely. Conversely, a small network can be sufficient as long as there is genuine connection.

Why are social connections important for your brain?

Social contacts influence your brain health through various pathways.

Less stress and less inflammation Long-term loneliness acts as a form of chronic stress. It increases stress hormones and inflammatory processes in the body. Both are unfavorable for brain health and are associated with faster cognitive decline.

Cognitive stimulation Being in conversation demands a lot from your brain. You listen, remember, respond, adapt, and shift perspectives. This stimulates memory, language, and attention and contributes to cognitive reserve, the buffer that helps keep you sharp longer.

Healthier behavior People with a social network are more likely to exercise, eat healthier, and seek help for complaints sooner. Social contacts thus serve as a kind of support for healthy behavior, often without you realizing it.

Emotional support Contact with others helps in processing setbacks and emotions. This reduces the chance of prolonged sadness and sleep problems, which in turn are unfavorable for the brain.

Common Misunderstandings

“I’m introverted, so social contacts are less important to me” Being introverted mainly means that you gain energy from quiet and one-on-one contact. It doesn’t indicate a lack of need for connection. Introverted people also benefit from a few reliable, meaningful relationships.

“Online contact doesn’t count” Digital contact is often less rich than physical contact but can certainly be valuable. Especially video calls or calls with genuine attention can contribute to connectedness. Passive scrolling or comparing works counterproductively.

“A partner is enough” A partner is important, but research shows that a variety of contacts provides extra protection. Contact with friends, family, neighbors, or a group offers different types of stimuli and support.

“If I feel lonely, it’s my fault” Loneliness is not a weakness or personal failure. It is a signal that something is missing, just like hunger or fatigue. Taking it seriously is a form of self-care.

What can you do to strengthen social connections yourself?

You don’t have to build an extensive social life. Small, appropriate steps already make a difference.

Start small and concrete If you currently have little contact, just one meaningful conversation a day or every few days is a gain. This could be a phone call, a short walk, or having coffee together.

Link contact to daily activities Walking together, grocery shopping, or cooking lowers the barrier. You don’t need to organize something special to see each other.

Find regular times Regular phone appointments or recurring meetings provide structure and make contact less dependent on motivation or energy.

Join existing groups Group activities are associated in research with a lower risk of cognitive decline. Think of walking groups, book clubs, singing, volunteering, or courses. Small groups often feel more comfortable than large ones.

Stay in contact, even when it becomes more difficult In the case of hearing problems, reduced mobility, or fatigue, it is extra important to find ways that do work. Quiet environments, smaller groups, or digital contact can help.

When is additional support beneficial?

If reaching out feels increasingly difficult due to gloominess, anxiety, or uncertainty, it could be a sign that more is going on. In that case, it is wise to discuss it with your doctor. Support can help lower barriers and restore momentum in social interactions and daily life.

In short

Social contacts are not just an afterthought but a vital component of brain health. Regular and meaningful interactions help reduce stress, keep your brain active, and support healthy behaviors. You don’t need a large network. A few genuine connections, in a way that suits you, can make a real difference in how your brain ages.