When we think about living longer, we think about diet and exercise. The research suggests relationships deserve a place on that list.
The evidence
A landmark 2010 meta-analysis in PLOS Medicine pooled 148 studies covering more than 300,000 people. Those with stronger social relationships had about a 50% greater likelihood of survival over the study periods than those with weaker connections. The effect size was comparable to well-established risk factors such as smoking.
In 2023, the US Surgeon General issued an advisory describing an “epidemic of loneliness and isolation”, linking social disconnection with higher risk of heart disease, stroke, dementia, depression and anxiety.
Why connection affects the body
Researchers think several pathways are involved:
- Stress biology. Loneliness is associated with heightened stress responses and inflammation.
- Behaviour. Friends and family encourage healthier habits and medical care.
- Purpose and mood. Connection supports mental health, which in turn affects physical health.
Midlife is a risk point
Women’s social networks often shrink in midlife, as children leave home, careers peak, caregiving demands rise and friendships fade without anyone deciding to end them.
Small things that add up
- Schedule regular contact with a few close friends — a standing walk or call works well
- Join something recurring: a class, a choir, a volunteer group, a running club
- Say yes to invitations more often than feels natural
- Reconnect with someone you’ve lost touch with — most people welcome it
Quality matters more than quantity. A few relationships where you feel genuinely known are worth more than many casual ones.