How social connections are good for your health

There never seems to be enough time these days. Between work, family obligations, and about ten million other to-dos, there are some things that just fall to the wayside. And often, what gets dropped is the coffee date with a friend, the book club you've been MIA with, or the phone call that keeps getting postponed.

That’s partly because in the sundae of life, socializing tends to be thought of as a cherry on top — something pleasant but not essential. Besides, when you're stretched thin, spending time with others can feel like just one more thing on a plate that is positively overflowing.

But here's the thing: Staying connected to people isn't just about having fun or avoiding loneliness. Science is increasingly showing that prioritizing your social connections might be one of the most powerful — and most overlooked — tools you have for living a longer, healthier life.

The people in your life aren't just making you happier — they're literally helping protect your physical health. According to the Centers for Disease Control and Prevention, having strong social connections can reduce your risk of serious health problems including heart disease, stroke, dementia, depression, and anxiety. And on the flip side, research shows that loneliness was associated with a 27% higher risk of death compared to non-lonely people.

"Study after study, [close friendships are] the factor, particularly as we move through various parts of life stages, that most predicts a sense of happiness and satisfaction with life,” says Dr. Jeremy Nobel, M.D., founder and president of The Foundation for Art & Healing and faculty member at Harvard T.H. Chan School of Public Health.

For instance, a 2023 study found that those who had high-quality friendships actually lived longer. Study participants took the survey three times over eight years and those with the good friends were 24% less likely to die during that time. Having good friends was also associated with a 9% increase in likelihood to exercise, a 17% reduced risk of depression, and a 19% lower likelihood of having a stroke, among other findings.

Similarly, Harvard University research found that the people who were happiest, stayed healthiest as they grew old, and lived the longest were the people who had the warmest, closest connections with other people. 

The trouble is: We are getting lonelier and lonelier. 

According to a recent World Health Organization report, one in six people worldwide is affected by loneliness. In the U.S., the Surgeon General declared an “epidemic of loneliness and isolation,” warning that about 50% of American adults are struggling with loneliness — spending less time with other people and being more likely to live alone, work remotely, and communicate through screens. We move more often, live farther from family, and have fewer spaces where we naturally run into people and build community.

So what exactly is going on here, physically, to make having social connections actually impact your health? How does grabbing lunch with a friend or chatting with neighbors translate into better health outcomes? Scientists are still working out all the details, but they've identified several powerful ways that social connections protect your health:

They keep your stress down

When you're dealing with stress — whether it's a work crisis, a health scare, or just the daily grind — your body releases cortisol and other stress hormones. In the short term, that's fine. But chronic stress keeps those hormones elevated, which can lead to inflammation, high blood pressure, and a weakened immune system.

Here's where your relationships come in: Having people to vent to, make you laugh, and remind you that you're not alone can help regulate your body's stress response. This may be why research shows that social support can improve health and longevity. 

"Our brain has to be far more active when we cannot rely on others for protection or to meet the demands of everyday lives,” says Julianne Holt-Lunstad, PhD, a professor of psychology and neuroscience at Brigham Young University, and the founding scientific chair and board member for the U.S. Foundation for Social Connection and the Global Initiative on Loneliness and Connection. 

This means your body has a heightened stress response as you struggle to work through a difficult issue without support. “If you chronically feel that you're out there and no one's got your back, it's not surprising you're stressed,” says Nobel. “As a result, your body's always prepared for injury and it gears up the inflammatory response.” One study found that people with stronger social connections had significantly lower levels of interleukin-6 (IL-6), a key inflammatory marker that's been implicated in heart disease, diabetes, and neurodegeneration. 

They slow down how quickly your cells age

This might sound like science fiction, but it's not: Your social life can actually affect how quickly you age at the cellular level.

Scientists can now measure biological aging using what they call "epigenetic clocks" — basically, patterns in your DNA that show how old your body really is compared to your chronological age. A recent study found that people with richer, more sustained social connections throughout their lives had what’s known as slower epigenetic aging. In other words, their cells were aging more slowly.

The study analyzed data from over 2,100 adults and examined what the researchers called "cumulative social advantage" — a measure that captures social connections across four key areas: the warmth and support people received from their parents growing up, how connected they felt to their community and neighborhood, their involvement in religious or faith-based communities, and the ongoing emotional support from friends and family.

People with higher cumulative social advantage showed slower aging on cellular level markers, which are strong predictors of disease risk and lifespan. Inflammation may play a role here, too. “Under conditions of chronic loneliness, it increases inflammation inside the body and decreases the body’s immune response,” says Nobel. 

They boost your immune system

In some ways, friendships may be just what the doctor ordered — quite literally. Research has found that socially connected people have stronger immune responses. This may be because your social environment can impact your body’s immune response. For example, social support can make you feel safer when you’re sick, which may help how well your immune cells function and reduce inflammation.

They help your heart

The CDC reports that people with strong social bonds have reduced risk of chronic disease, including cardiovascular disease and stroke. Part of this is because connected people are more likely to take care of themselves — they have people who notice when they're struggling and who encourage healthy behaviors. But it's also because connecting itself — hugging, making eye contact, feeling understood — triggers oxytocin release, a hormone that can lower blood pressure and reduce pain.

They keep your brain sharp

Staying socially engaged protects your mind. Research shows that people with more social activity can actually delay dementia. Socializing is mentally stimulating — every conversation requires you to listen, process information, recall memories, and read emotional cues. It's a workout for your brain. Plus, the emotional support from relationships buffers against depression and anxiety, two risk factors for cognitive decline.

Here's something important to keep in mind about your social circle: Quality matters more than quantity. It’s not just about having tons of friends or being surrounded by people constantly, it’s about feeling close to those friends. 

What makes a relationship “high quality”? Relationships where you feel genuinely cared for and valued, comfortable being yourself, supported during difficult times, and happy to give support in return. These relationships — the ones where you don’t have to perform or pretend — seem to offer health benefits.

That doesn’t mean you only needs BFFs, though. “Just like we need variety in our diet to meet different kinds of nutritional needs, we need variety in our social lives to also meet different kinds of needs,” says Holt-Lunstad. The book club pal is not the same as the friend who can hold your hand during a scary doctor’s appointment. But those casual connections — the people you see every day at school pick up or the barista at the coffee shop — “are a constant reminder that you’re not alone; you're in this world of humanity,” says Nobel.

Knowing that social connections are important is one thing, but for many people, social connection doesn't come easily. Maybe you're naturally introverted. Maybe you've experienced loss that makes it hard to open up. Maybe health challenges make it physically difficult to see people. Maybe you're just exhausted.

Those barriers are real, but even small amounts of social connection can make a difference. A study of nearly 28,000 older adults found that people who socialized even occasionally lived longer than those who didn't socialize at all. 

If you're feeling stuck, Holt-Lunstad offers a reassuring perspective: "Just like anyone who is new to an exercise program, it can feel really uncomfortable at first. Know that it will get easier over time and the long-term benefits are worth it."

Think about small, sustainable ways to build or maintain connections:

• If you're starting from scratch: Join a group based on something you enjoy — a walking club, book club, or pottery class. Volunteer for a cause you care about. Say yes to invitations, even when staying home feels easier. Start small conversations with people you encounter regularly.

• If you already have relationships but struggle to maintain them: Schedule regular check-ins so connection doesn't depend on remembering in the moment. Be honest about your capacity — a 20-minute walk together beats canceling dinner. Use technology to your advantage by checking in on friends frequently via the magic of FaceTime or group chats. Show up for small moments, not just big events.

• If your relationships need some TLC: Practice being vulnerable by sharing something real. Ask genuine questions and really listen. Offer specific help instead of vague "let me know if you need anything." Celebrate other people's wins, not just their struggles.

If you're someone who thinks about your health — maybe you already track your steps, plan nutritious meals, and make sure to get enough sleep — it's time to start thinking about your social connections with the same intentionality. Having warm, close friendships can boost your immunity, improve your heart health, lower inflammation, and keep your brain sharp. You don’t need to start going out every night (unless you want to!). Instead, think about who you wish you were closer to and reach out more often, sign up for group classes that will introduce you to other like-minded people, and strike up more random conversations with people you interact with every day. Weight Watchers can also help with this, with a built-in community on Connect and scheduled Workshops you can attend to get to know new people. Extra bonus: Members who attend three or more Workshops a month lose more than twice as much weight as those who attend only one.