When it comes to health, it’s not the latest tech, chalky supplement or swanky gym membership that will have the most significant long-term impact. Rather, it’s something much simpler – and substantially cheaper: social connection.
The basic act of bonding with other humans can dramatically influence not only your longevity but, arguably more importantly, it can considerably increase the number of healthy years you have on Earth. Good quality social interactions can quite literally keep you living well for longer, and there’s science to prove it.
A 2019 meta-analysis of 148 studies and more than 300,000 participants found that people with strong social relationships have a 50 per cent increased likelihood of surviving past a certain age, compared with those who don’t.
Having a close-knit circle is thought to have a protective impact that is comparable to, or greater than, known mortality risks including smoking, consuming alcohol and living a sedentary life.
On the other hand, prolonged social isolation could be equivalent to smoking 15 cigarettes a day, according to the National Institute on Aging, and can reduce a person’s lifespan by 15 years.
“Humans are fundamentally social creatures, so our brains and bodies are wired to connect with others and to see ourselves as part of social groups – such as family groups, work groups, hobby groups and more,” says Prof Tegan Cruwys, researcher and clinical psychologist at the Australian National University in Canberra.
People who need people
Social connection isn’t just a nice-to-have – it’s a biological requirement for health and has the potential to immediately alter your physical state.
“When someone feels safely connected, the body’s stress response settles, cortisol falls, and the fight-or-flight state that drives so much anxiety begins to ease,” says Dr Ahmed Shoka, consultant psychiatrist at Medical Express Clinic in London.
“Positive contact, whether a hug, eye contact, shared laughter or even a phone call, raises oxytocin, which supports trust and shifts the nervous system into its rest-and-digest mode.”
Data overwhelmingly point to the positive impact of social interaction on chronic stress regulation as the main reason it can have such a huge say in a person’s health span. Research demonstrates a link between stress-related disorders and an increased risk of all-cause mortality.
However, feeling safe in your closest relationships seems to buffer the body’s stress response, says Prof Robert J Waldinger, professor of psychiatry at Harvard Medical School and director of the Harvard Study of Adult Development.
“People who feel secure, in the sense that they can count on others in times of need, show less evidence of chronic stress, whereas chronic loneliness keeps the body’s threat-detection systems more persistently activated – similar in effect to other forms of chronic stress,” he says.
Strong interpersonal relationships are associated with all sorts of improvements in important health markers, including lower rates of diabetes and slower cognitive decline later in life. According to Shoka, socially connected people tend to have lower blood pressure and less inflammation, while isolation has been linked with faster biological ageing, including weaker immune function.
Additionally, studies suggest that social engagement and activities can improve cognitive health in people at risk of dementia. “Good relationships behave, in effect, like a long-term anti-stress medicine,” says Shoka.
“From my side of the consulting room, the mental health dividend is just as striking: people with steady, trusted relationships recover better and relapse less,” he says.
In contrast, individuals who feel isolated or lonely tend to be less happy – particularly as they age. The Harvard Study of Adult Development tracked 724 men, along with their descendants, since 1938 to gain intel on the factors that may facilitate a long life.
One of its core findings is the correlation between positive relationships and longevity. The participants who were healthiest at age 80 weren’t those with the most accumulated wealth or perceived success, but those who had been satisfied with their relationships much earlier in life, at age 50.
“Our study, and others, have found that people who feel more isolated than they’d like tend to be less happy, see their health decline earlier in midlife, experience earlier declines in brain functioning, and live shorter lives than people who aren’t lonely,” says Waldinger.
Loneliness, he says, functions as a slow-acting health risk, not just an emotional discomfort. “Short-term, chronic disconnection is linked to worse mood, disrupted sleep, and elevated stress reactivity. Long-term, the study data associate sustained isolation with earlier physical decline, earlier cognitive decline, and shorter lifespan.”
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Curing the loneliness epidemic
The problem? Despite it being easier than ever to engage with others, many of us are struggling to get enough meaningful social interactions. The World Health Organization estimates that one in three older adults and one in four adolescents are affected by social isolation, while those from minority groups typically face additional barriers to connecting with people.
“Our society has changed in ways that reduce the necessity of interacting with other people,” says Dr Gillian Sandstrom, author and associate professor of psychology at the University of Sussex.
We work remotely. Opt for the self-checkout at the supermarket or skip the trip altogether and order online. Scroll social media feeds when we could be recounting our days to a loved one.
“The slow accumulation of avoided interactions adds up to lives that may have less friction, but also have less richness, less diverse experiences,” Sandstrom says.
It’s not just a case of needing more consistent social interactions (although many of us do) – we need more fulfilling connections. “Our research shows that it isn’t simply being around other people that matters – it is feeling psychologically connected and part of meaningful groups that provide the greatest benefits for mental health and wellbeing,” says Cruwys.
Shoka advises aiming for depth over breadth. “A few close, trusting relationships and a community where you genuinely belong tend to protect more than a large network of superficial contacts,” he says.
That said, small everyday moments count for more than you may think. “A chat with a neighbour, a bit of eye contact, a word of thanks, offering someone a hand. Each is a brief signal of belonging.”
Joining a group or community, whether a choir, sports team or book club, may help to foster a sense of belonging – this, according to Cruwys, can facilitate some of the greatest benefits.
“If you don’t already have a strong social network, start small and choose activities that involve regular, repeated interaction around a shared interest or purpose,” she says. “Because it is shared identity, not just social contact, that is most likely to foster lasting friendships and better health.”
It can feel overwhelming trying to expand your circle – particularly if group activities in your area are limited. Sandstrom notes that certain people are easier to talk to when you’re building your confidence. “People with dogs are used to others interacting with them, while service providers are trained to have a friendly chat with customers.”
Potentially the best thing you can do to support your social wellbeing? Be intentional and proactive with your engagements. “We readily schedule exercise and plan meals, yet leave relationships to chance,” says Shoka.
He recommends planning regular contact and protecting that time the way you would protect sleep or a work commitment. “Digital connection has a real role, especially for people managing illness, disability or isolation, but the strongest benefits still come from being with people in person.”
Crucially though, it cannot just be the responsibility of people experiencing loneliness to tackle this problem, Cruwys stresses. “It is everyone’s responsibility to create inclusive communities where we can all derive health benefits.”
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