The Longevity Code: Your Physical Well-Being Affects Your Longevity
How a Relationship Mindset Can Reduce Inflammation and Improve Healthspan
DR. SRINI PILLAY
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Many people believe that relationship only impacts their psychological well-being. But did you know that they can impact your physical well-being and longevity too?
Relationships and inflammation: While close relationships can be a source of stress, as many couples will attest to, they can also buffer against stress as well. One study found that individuals with strong, supportive relationships tend to experience lower levels of systemic inflammation, while those in cold, unsupportive, and conflict-laden relationships often show higher levels.
Not only can current relationships impact inflammation, but past relationships can, as well. This may occur in the context of a traumatic childhood or unsupportive parents. For example, a prospective study found that children with more stressed parents at baseline exhibited higher levels of asthma-related inflammatory markers—eosinophil cationic protein (ECP) and stimulated interleukin-4 (IL-4)—six months later, compared to those with less stressed parents. Notably, the children’s own stress levels did not predict their inflammatory markers.
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Peer relationships, like parental ones, can also influence inflammation. For example, a study of healthy adolescent girls found that those who reported more interpersonal stress at the beginning had higher levels of NF-κB and interleukin-6 (IL-6) six months later than those with less stress. NF-κB is a molecule inside cells that regulates the production of inflammatory proteins, including IL-6, which plays a key role in promoting inflammation.
Among older adults, married men had lower levels of C-reactive protein (CRP) than previously married men and married and unmarried women. CRP is a substance produced by the liver in response to inflammation, and higher levels indicate increased inflammation in the body. The effect of marriage on CRP was similar in size to other well-known risk factors like smoking, high blood pressure, and obesity.
Also, in another study of 94 married couples, participants reported their life satisfaction and gave blood samples to measure IL-6 and CRP, both indicators of inflammation. The study used actor-partner models, which analyze how both a person's own traits (actor effect) and their partner’s traits (partner effect) influence outcomes. The results showed that people with higher life satisfaction had lower IL-6 and CRP levels (p < .05). However, their partner’s level of life satisfaction did not affect their inflammation.
Dr. Srini Pillay
Harvard-trained Practicing Psychiatrist
Also, in another study of 94 married couples, participants reported their life satisfaction and gave blood samples to measure IL-6 and CRP, both indicators of inflammation. The study used actor-partner models, which analyze how both a person's own traits (actor effect) and their partner’s traits (partner effect) influence outcomes. The results showed that people with higher life satisfaction had lower IL-6 and CRP levels (p < .05). However, their partner’s level of life satisfaction did not affect their inflammation.
Hostile interactions in marriage can have harmful effects on the body. In one study, couples took part in two sessions: one focused on a supportive discussion and the other on a marital problem. Couples who were more hostile showed a greater increase in IL-6 levels after the conflict discussion (113%) compared to the supportive discussion (45%). In contrast, couples with lower hostility had similar IL-6 levels after both discussions (70% vs. 65%).
The impact of relationships on markers of inflammation is not straightforward, though. For example, an internal meta-analysis of three studies found no connection between romantic relationship distress and inflammation, as measured by C-reactive protein (CRP) levels. This implies that the impact of inflammation may depend on marital status as well, with marriage offering a level of protectiveness if it is associated with greater life satisfaction.
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Inflammation may also impact how much one appreciates closeness. A recent study found that higher levels of interleukin-6 (IL-6), an inflammatory marker, were linked to greater momentary social connection in close relationships. Participants with higher IL-6 reported feeling more comfort, a stronger desire to be near their close others, and better relationship quality, suggesting that inflammation may encourage social bonding in daily interactions.
There is also growing evidence that stronger social relationships increase antiviral protection.
The connection between inflammation, healthspan, and longevity: Intermittent inflammation is essential for healing and fighting infections, but chronic systemic inflammation (SCI) can develop due to factors like infections, physical inactivity, poor diet, toxins, and psychological stress. SCI contributes to leading causes of disability and mortality worldwide, including cardiovascular disease, cancer, diabetes, chronic kidney disease, non-alcoholic fatty liver disease, and autoimmune and neurodegenerative disorders. Hence, positive relationships, generally decreasing inflammation, can allow people to remain healthy and help them live longer.
The Harvard Study of Adult Development, one of the longest-running studies of adult life, found that strong relationships are essential for both physical and mental well-being. Satisfying connections at age 50 proved to be a better predictor of healthy aging than cholesterol levels. The research highlights that loneliness can be as harmful as smoking or obesity, showing how relationships buffer stress and protect the brain and body from decline.
Dr. Srini Pillay
Mindset Shifts and Biohacks to Reduce Inflammation
5 Mindset Shifts and Biohacks for Healthier Relationships to Reduce Inflammation:
Shift from Isolation to Connection
Mindset Shift: Replace the tendency to isolate yourself with a proactive approach to connecting with others. Biohack: Schedule regular social activities or meet-ups, even brief chats, to build micro-connections that reduce chronic inflammation over time.Reduce Avoidance of Conflict
Mindset Shift: Instead of avoiding conflict, focus on resolving issues constructively. Biohack: Practice active listening and conflict resolution techniques during disagreements, which can help lower inflammatory markers like IL-6 by preventing relationship hostility.Cultivate Relationship Gratitude
Mindset Shift: Shift your focus from what’s wrong in your relationships to what’s going well. Biohack: Keep a daily gratitude journal focused on relationships. This practice can increase life satisfaction, which studies show is linked to lower IL-6 and CRP levels.Prioritize Emotional Support
Mindset Shift: Recognize emotional support as a key part of physical health.
Biohack: Intentionally reach out for and offer emotional support during times of stress, helping the body return to equilibrium and reducing inflammation caused by chronic stress responses.Embrace Relationship Self-Care
Mindset Shift: View maintaining relationships as essential self-care, just like exercise or nutrition.
Biohack: Invest time in nurturing key relationships, as studies show strong connections can buffer stress and lower inflammation, leading to better health and longevity.
These shifts leverage the power of social connection to promote mental well-being, reduce systemic inflammation, and increase longevity—highlighting how fostering positive relationships is a biohack for both body and mind.
