This mealtime habit may help reduce blood sugar spikes, new study suggests

We often feel like we’re missing human connection: we’ve replaced so many in-person meetings with video calls and spent so many meals glued to our phones rather than enjoying the moment with our loved ones. But social connections make an essential (and often underestimated) contribution to overall health. Far too many Americans lack social connections in one or more ways, which can lead to poor health and other negative consequences.

Whether it’s modern work culture (think long hours and remote work), our over-reliance on technology (hello, social media and less face-to-face time), or the decline of community infrastructure (like participation in clubs and volunteer organizations), many adults in the United States have faced increasing loneliness and social isolation in recent years, a phenomenon sometimes called the loneliness epidemic.

And while it may be easy to pretend that you’re not missing out on quality time with loved ones when you’re scrolling through videos on your phone, growing evidence suggests that social connections are important for living a long, healthy and, perhaps more importantly, healthy life. happy life. More recently, new research published in Scientific advances suggests that simply having someone nearby can also influence what happens inside your body.

In a nutshell, researchers found that being physically close to someone else while eating was associated with better metabolic responses, such as blood sugar levels, adding another intriguing reason to put down the phone and enjoy your next meal with someone you love.

How was the study conducted?

To determine whether physiological responses are enhanced in social proximity, the researchers conducted four experiments, each testing a different physiological response, including glucose levels, temperature regulation, and stress responses. The experiments included 108 adults in the glucose experiment, 116 adults in the temperature experiment, 115 adults in the adult stress experiment, and 56 infants in the infant stress experiment.

In each experiment, participants completed the test in two conditions: an “alone” condition, where they were tested individually, and a “social” condition, where they were tested with a close social partner. Depending on the experiment, this partner was a romantic partner or, in the infant experiment, the infant’s mother. Importantly, the same participants were tested in both conditions, which allowed the researchers to compare each person’s physiological response with and without their partner present.

While the researchers conducted experiments examining several physiological responses, the glucose experiment proved the most robust. It included 108 adults who completed a standardized carbohydrate meal. Participants ate white bread, providing 50 grams of carbohydrates. Their blood sugar levels were measured before eating and 15, 30, 45, 60, 90 and 120 minutes after consumption. Each participant completed the test once alone and once in the presence of their romantic partner.

The other experiments followed a similar design but tested different aspects of physiology, including how participants responded to exposure to cold and stress.

What did the study reveal?

The results suggest that the regulation of homeostasis – the body’s ability to keep its internal environment relatively stable when something changes (blood sugar, temperature, stress level) – is better in social proximity. In each of the four experiments, the social condition produced more effective regulation of homeostasis than in the alone condition.

In the glucose experiment, participants showed a smaller increase in their blood sugar when they consumed the carbohydrate meal in the presence of their romantic partner than when they consumed it alone.

And the positive results weren’t limited to the blood sugar experiment. In the experiment testing temperature regulation, which involved exposure to cold, participants’ bodies regulated temperature more effectively when they were in the social condition. Additionally, researchers found that social closeness was associated with more effective regulation of the nervous system during a stress challenge in both adults and infants. This means that across all four experiments, the researchers observed a recurring theme: Proximity to a close social partner was associated with better regulation of homeostasis.

Researchers have called this phenomenon “social physiology,” the idea that social proximity can help the body better regulate itself in different physiological systems when faced with short-term changes like a change in blood sugar, temperature, or stress level.

These findings build on a much larger body of research examining the relationship between social connections and health. Previous research suggests that individuals with stronger social ties have better physical and mental health, greater longevity, improved productivity, and greater general well-being. For example, the U.S. Surgeon General’s Advisory on Social Bonding describes social bonding as an important contributor to individual and population health, while the Centers for Disease Control notes that stronger social bonds are associated with longer, healthier lives.

This study is interesting because it suggests that social connections can influence health not only through behaviors, such as encouraging physical activity or face-to-face time, but also through the body’s physiological responses. That said, this study measured short-term physiological responses. Further research is therefore needed to determine whether these effects translate into long-term health benefits.

How does this apply to real life?

Social connections have long been associated with better health, well-being, and longevity, and the results of this study offer another reason to make time for the people around you. Looking for small opportunities to trade solo time for social time is a great place to start. Some of our favorite ways to socialize include:

• Sign up for a course. Try a cooking class, book club, fitness class, or other activity that allows you to meet people with similar interests.
• Join a walking group. Turn your daily walk into an opportunity to connect with your neighbors, catch up with friends, or meet new people.
• Invite a neighbor to dinner. Instead of eating dinner while scrolling on your phone, have a neighbor, friend or family member join you.
• Work in a cafe. If you work remotely, occasionally swapping your home office for a coffee shop can give you a little more human interaction throughout the day.
• Put down your phone. Social connection is about more than just being in the room with other people. When spending time with friends or family, try giving them your attention instead of sharing it with your screen.

Our expert opinion

A recent study suggests that our bodies can regulate themselves more effectively when we are near someone with whom we share a social connection. The findings add to a growing body of research linking social connections to better overall health and well-being. Consider this a sign to put down your phone, invite a loved one over, and have a meal together. Your blood sugar isn’t the only thing that might enjoy company.