07/01/2025
Dr. Robert Waldinger, director of the longest-running study on adult development, reminds us of a truth we often overlook in our fast-paced lives: “What brings us joy is often simple.”
It’s not the grand gestures or picture-perfect moments, but rather, the quiet, ordinary acts of connection, movement, and presence that truly nourish our well-being…
Last month on JOY106.3FM, I had the pleasure of wrapping up our 6-Month Improving Health Span Series with a focus on the final two pillars of lifestyle medicine: Connectedness and Avoidance of Risky Substances. And fittingly, June was not only Great Outdoors Month—encouraging us to reconnect with people, pets, plants, and our planet — but also a time to honor Cancer Survivors and their caregivers, a beautiful testament to the resilience born from connection and community.
Watch the episode here: https://www.youtube.com/watch?v=XmDLb41HNko
Why Connection Matters More Than We Realize
We human beings are wired for connection! It’s as essential to our health as nutrition, movement, and sleep. The landmark Harvard Study of Adult Development, now over 85 years running under Dr. Waldinger’s leadership, continues to show that the quality of our relationships is the strongest predictor of health and happiness.
Good relationships help us live longer, think clearer, and cope better with life’s inevitable challenges. As a primary care PA trained in functional and lifestyle medicine, I witness this truth daily in practice. Patients who stay socially engaged — whether it’s a weekly gardening session, a phone call to a grandchild, or joining a walking group in nature — consistently report better moods, improved resilience, and fewer chronic health concerns.
And it’s not just about proximity or having people around. True connectedness means feeling safe, seen, and supported. It means surrounding ourselves with those who uplift and believe in us, especially when life feels heavy.
The Power of Small Acts
Dr. Waldinger puts it beautifully:
“Whether it’s texting a friend you’ve lost touch with, dancing in your living room, or noticing beauty in the ordinary — these small acts bring more meaning than you might expect.”
And I couldn’t agree more. Some of the most effective health interventions I recommend aren’t complicated prescriptions or trendy programs — they’re simple, accessible actions:
- Eat well, together.
- Move more, together.
- Swap processed drinks for herbal tea or infused water.
- Unplug and watch a sunset with a loved one.
- Share a new experience (with added humor as a BONUS) — even a five-minute chat can uplift your spirit.
Positive behaviors stick best in a supportive environment. This is how we build resilience and joy in everyday living!
When Connection Protects Us from Risk
Loneliness and isolation aren’t just emotionally painful — they’re physically harmful. Research shows they significantly increase risks for heart disease, dementia, stroke, depression, and anxiety.
A 2023 meta-analysis of 90 cohort studies found that people facing social isolation had a 32% higher risk of early death. That’s a staggering statistic — and one we can help reverse.
The good news? Avoiding risky habits like smoking, excessive drinking, and sedentarism becomes far more achievable when we’re surrounded by positive, supportive social networks. Quality connections nurture healthier habits through encouragement, accountability, and shared purpose.
Simple Strategies to Cultivate Connection & Ditch Risky Habits
If you’re looking to make a shift, here are a few practical, no-cost ways you can start today:
For More Connection:
- Seek activities that spark your passion.
- Remove toxic relationships that drain your energy.
- Create new shared experiences — even virtually.
- Ask yourself: “Who helps me feel like my healthiest, truest self?” Reach out to them this week.
For Less Risky Habits:
- Identify one habit to replace (for example, sugary drinks with herbal tea).
- Set S.M.A.R.T. goals — Specific, Measurable, Achievable, Relevant, and Time-bound.
- Find a health accountability buddy.
- Surround yourself with people who champion your health journey.
Nature as a Healing Ally
Let’s not forget the healing power of the outdoors. Whether it’s a morning walk, a weekend hike, or simply sitting under a tree with a good book, nature resets our nervous system and restores calm.
The Great Outdoors Month led us into a perfect time to kickstart summer and to reconnect with the natural world — and bring a friend, family member, or pet along for the experience!
Final Thoughts
As a lifestyle medicine leader, psychologist, and health coach Simon Matthews wisely said:
“Life’s Purpose answers WHY we do what we do, while life’s Meaning is made by seeing that the activity we undertake is connected to that purpose.”
So today, let’s pause and notice the small joys: a laugh with a friend, a walk at sunrise or sunset, a kind word from a stranger… These tiny, sacred moments are the fabric of a well-lived life.
Start where we are. Use what we have. Do what we can. And remember — we’re never too old, too busy, or too disconnected to begin again!
Until next time,
~Nhi Ma Do, PA-C, IFMCP, DipACLM, RYT-200
