Good friendships offer several benefits in terms of improving our mental and physical health. Here are five reasons why friendships are good for you.

1. Visits with friends improve our mood – Regular social outings help keep us happy. And, studies have shown that happy people live longer and healthier lives than their less happy counterparts. Just having a cup of coffee or taking a walk with a friend may be enough to improve your mood for a few days.

2. People with a good social network are less prone to depression – Often, when friendships wane, we feel isolated. This feeling of isolation can lead to depression, which is a serious risk as we age. In fact, the age group most likely to suffer depression is the elderly. Studies have shown that the connection between depression and advanced age is likely due to the fact that older people are more likely to be alone, after losing spouse and friends to death.

3. A good friend helps relieve stress – Without friends to talk to, many people bottle up their feelings, because they have no outlet for them. This increases stress, which can lead to many physical ailments. Everyone needs at least one good friend who has a ready ear. In addition, people with strong friendships have people in their lives they can count on for all sorts of things – knowing you have help when you need it is also a stress reliever.

4. Interaction with friends is good for your brain – A lively debate, a good card game or just a few jokes helps keep your brain active and alert. Without our regular conversations with friends, we might find ourselves less cognitively agile, especially as we age. Studies have shown that brain fitness declines when brain use declines. The most marked decrease in brain fitness appears to occur once people retire from their careers. And, this decline occurs whether retirement comes at 55 or at 75. This is strong evidence that using our brain is critical to keeping it healthy.

5. Friends encourage us to do things – Those with friends are much more likely to pursue activities that keep them mentally and physically healthy. Mental activities such as taking a class or playing chess are more likely pursued when you can do so with a friend. Likewise, we’re more likely to engage in physical activities like walking, bike riding or golf when we have friends who enjoy those same activities.

It can be easy to let friendships slide due to life changes, relocations or just the business of everyday life. But, our friendships really do play a key role in our physical and mental well being.

Phyllis Zerkle is a freelance writer and likes writing about healthcare career topics, such as how to get a master’s in nursing online, career advancement tips, and more.

To function properly, your body must have the correct combination of nutrients:

Carbohydrates. They are the primary source of ammunition in your diet. The body uses carbohydrates to build glucose which can be used immediately or stored in your body for later. Too much glucose, however, is stored as fat. There are two types of carbohydrates – simple and complex. Sugars are simple carbohydrates. Starches and fibers are complex carbohydrates.

Proteins. Proteins help your body build and maintain muscles and other tissues. They also function in the creation of hormones. Like carbohydrates, excess protein is stored as fat.

Animal and vegetable are the two major types of proteins. Too much animal protein can cause high cholesterol, as it is high in saturated fat.

Fat. Strange as it may seem; fat is another nutrient your body requires. It comes in both saturated and unsaturated forms. Saturated fat puts you at risk of health problems. Unsaturated fat is healthy, but if it goes through any type of refinement process, it can become saturated fat.

Vitamins. These are also required nutrients. Different vitamins perform different tasks within the body. They can work with the metabolism to help with energy levels for any task you can think of that you need your body to perform. It has also been noted that certain vitamins can prevent disease.

For example, vitamins A, C, and E, also called antioxidants, can assist with the prevention of coronary artery disease by keeping build up from occurring on artery walls. Vitamin B-1 is needed for digestion and proper nervous system function. Vitamin B-2 is needed for normal cell growth. Vitamin B-3 helps to detoxify your body. Folic acid assists with production of red blood cells. Vitamin D assists with the absorption of calcium. Vitamin K helps your blood clot.

Minerals and trace elements. These are another nutrient your body requires. Both are used in many different body processes. Minerals like chlorine help make your digestive juices. Phosphorus helps build strong bones. Both can be found in the foods we consume, but with a trace element, your body just needs a tiny amount. Salt is one final nutrient your body requires. You should not consume more than 2400 milligrams per day, though, as it might raise your blood pressure.

You should follow several guidelines to create a well balanced, nutritional diet. First, try to consume two and one half cups of vegetables and two cups of fruit each day. When making your selections for each day, be sure to choose a good variety. A good rough guide is to eat as many different colors as possible, this will help you to select from all five vegetable subgroups at least four times per week.

You should eat at least three ounces of whole grain products each day. At least half of your grain intake should be whole grain based. Milk should also be part of a healthy diet. Consume at least forty-eight ounces of low fat milk or milk products on a daily basis. Your total fat intake should only be between ten and thirty percent of your calories. Most of the fats you consume should be in the form of unsaturated fats, as saturated fats can do much to damage your health. Meat, poultry, dry beans, and milk or milk products should all be lean, low-fat, or fat-free. Less than ten percent of your calories should come from saturated fats, and you should always try to avoid trans-fatty acid.

Fiber-rich fruits, vegetables and whole grains should be a regular part of your diet as should potassium rich foods. Alcoholic beverages should only be consumed in moderation.

Excellent nutrition is the basis of a healthy diet.