Friends for Your Health

Those who want to live a health-conscious life avoid cigarettes and excessive alcohol consumption, exercise regularly, and maintain a balanced diet. However, alongside these well-known influencing factors, one aspect tends to be underestimated: social connections as a health-promoting factor. In this article, you will learn why friends and positive relationships with others are important for your health.

When people think about the components of a healthy lifestyle, the focus tends to be on a nutritious diet, sufficient physical activity, and abstaining from alcohol and cigarettes. However, our social lives are equally important. Human beings have an innate fundamental need for recognition and belonging, and spending quality time with others has been shown to genuinely strengthen our health. The consequences of isolation and loneliness, on the other hand, are comparable to those of smoking or obesity: an increased risk of cardiovascular disease or type 2 diabetes mellitus, as well as mental health conditions such as depression or anxiety disorders. In the following section, you will learn why meaningful friendships and good acquaintances matter for your health and what beneficial effects they can have.

It is well established that friends and appreciative relationships with others contribute significantly to personal life satisfaction. The benefits, however, go far beyond that — in addition to personal happiness, they can even increase life expectancy and reduce the risk of various illnesses. In the presence of close companions, dopamine, oxytocin, and endorphins are released. These hormones generate feelings of happiness and help reduce stress levels as well as the perception of pain. Furthermore, strong social connections boost the immune system and contribute to the prevention of memory impairments in the brain.

Researchers at the Central Institute of Mental Health in Mannheim and the Karlsruhe Institute of Technology found that social connections can even lead to changes in the frontal brain structure. This is associated with a greater degree of resilience and, moreover, the prevention of mental health conditions. The health-promoting effects of social connections should not be underestimated. Rather than spending time on social media, it is far more beneficial to engage with people in real life and experience genuine closeness and connection. But what makes a relationship truly enriching and healthy?

Of course, not every type of social contact supports good health. What matters most are meaningful friendships — relationships built on mutual affection and support, in which one feels genuinely valued. It is important to be able to open up emotionally and to receive support when needed. It is also beneficial to feel part of a community and to know that you can rely on someone. Everyone enjoys spending time with their loved ones, yet we repeatedly find that our time is a limited resource. For this reason, it is worth being thoughtful about who we dedicate that time to — choosing people who are good for us, and by whom we feel seen and understood. If that is not the case, it is entirely reasonable to consider reducing or even ending contact with that person, in order to create space for high-quality relationships. Beyond deep friendships, even brief, casual conversations throughout the day — with a neighbour or a shop assistant — can help us connect with others and foster a sense of exchange.

Investing in good friendships is therefore also an investment in your own health.