The Key to Better Health, Happiness, and Success May Shock You
It isn’t fame.
It isn’t money.
It isn’t coming from privilege, a good home life, or an education.
It’s…friends.
As it turns out, the strength of your social ties is the greatest predictor of happiness, physical & emotional health, and success. There are numerous studies that show over and over again the benefits of community: everything from body weight & addiction to life fulfillment & finances. A few highlights:
Health and Longevity
One of the most significant benefits of strong social connections is their impact on physical health and longevity. Numerous studies have shown that individuals with strong social ties live longer, healthier lives compared to those who are socially isolated.
Reduced Mortality Risk: A meta-analysis of 148 studies, which included over 300,000 participants, found that strong social relationships increased the likelihood of survival by 50% over an average period of 7.5 years. This effect on mortality risk was comparable to quitting smoking and exceeded the impact of other lifestyle factors like physical inactivity and obesity .
Cardiovascular Health: A study published in Nature Communications found that loneliness and social isolation are associated with a 29% increased risk of coronary heart disease and a 32% increased risk of stroke . The emotional support provided by friendships can reduce stress, which is a major risk factor for heart disease.
Immune System Function: Research suggests that social support can boost your immune system. One study found that people with strong social ties had a better immune response to vaccines, which suggests they may be better protected against infections .
Mental Health: Social connections are crucial for mental health. A study in the American Journal of Psychiatryfound that people with strong social support are less likely to experience depression, anxiety, and other mental health issues. Socially isolated individuals are at a higher risk of developing these conditions .
Happiness and Life Satisfaction
Friendships and community ties significantly contribute to your happiness and overall life satisfaction.
Increased Happiness: A study by Harvard researchers found that close relationships, more than money or fame, are what keep people happy throughout their lives. The quality of relationships, rather than the quantity, was found to be the most important factor in promoting happiness and well-being .
Life Satisfaction: The Gallup World Poll, which surveyed people in more than 150 countries, found that people who have strong social relationships report higher levels of life satisfaction. The presence of close friends and a supportive community can make you feel more fulfilled and content with your life .
Emotional Resilience: Strong social ties can help you cope with stress and adversity. A study published in Psychological Science found that people who felt socially supported were more resilient in the face of emotional challenges and were better able to maintain a positive outlook during difficult times .
Success and Productivity
Friendships and a sense of community can also impact your success, both personally and professionally.
Workplace Success: Studies have shown that having friends at work can increase job satisfaction and productivity. A Gallup survey found that employees who have a "best friend" at work are seven times more likely to be engaged in their jobs, which can lead to better performance and higher levels of success .
Career Advancement: Networking and professional relationships play a crucial role in career advancement. A study in the Journal of Applied Psychology found that employees with strong social networks are more likely to receive promotions and raises, as they are often better informed and more influential within their organizations .
Habits and Addictions
The influence of friends and community extends to your habits and behaviors, including those related to addiction and overall lifestyle choices.
Healthy Habits: Your social circle can influence your habits, both positive and negative. A study published in the New England Journal of Medicine found that if a person becomes obese, their friends are 57% more likely to become obese as well. Conversely, healthy behaviors, such as exercising and eating well, are also influenced by your social network .
Addiction Recovery: Social support is a critical factor in overcoming addiction. Research published in Addictionfound that individuals with strong social ties are more likely to maintain sobriety and less likely to relapse after treatment . Community support groups, like Alcoholics Anonymous, are effective largely because they provide a sense of belonging and support.
Longevity and Cognitive Function
Social connections also play a crucial role in maintaining cognitive function and preventing age-related decline.
Reduced Risk of Dementia: A study published in The Lancet found that social engagement is associated with a reduced risk of dementia. The researchers found that people who are socially active are 26% less likely to develop dementia than those who are socially isolated .
Cognitive Function: Another study found that older adults with strong social ties had better cognitive function and slower cognitive decline compared to those with fewer social connections. This suggests that staying socially active can help protect against age-related cognitive decline .
Quitting Smoking
One of the most famous studies on this topic is the Framingham Heart Study, which examined the social networks of over 12,000 people over several decades. The study found significant evidence that smoking cessation spreads through social networks.
Social Influence on Smoking Cessation: According to the Framingham Heart Study, if a person quits smoking, their friend is 36% more likely to quit as well. This effect was even stronger among close friends; if one person quit, the likelihood of their close friend quitting increased by 57%. The study also found that spouses, siblings, and coworkers influenced each other’s smoking behaviors. When a spouse quit, the other was 67% more likely to quit smoking too .
Group Dynamics: The study also showed that entire groups of people could quit smoking together. As smoking became less common in a social circle, individuals within that circle felt more social pressure to quit, making it more likely that they would do so. Conversely, individuals who continued smoking were increasingly marginalized within their social networks .
Settling Down
The phenomenon of settling down—getting married or entering into long-term relationships—also appears to be influenced by social networks, although the evidence is not as extensive as it is for smoking cessation.
Marriage and Social Influence: Research shows that the behavior of peers can have a significant impact on decisions related to marriage and settling down. A study published in the Journal of Marriage and Family found that individuals are more likely to get married if their close friends have recently married. The study found that having a married friend increases the likelihood of getting married by about 75% in the following two years. This suggests a strong social influence on the decision to settle down .
Normative Behavior: Social norms within a peer group can play a crucial role in decisions related to settling down. If the majority of a person’s social network begins to marry or enter long-term relationships, the individual may feel social pressure to do the same, often referred to as "keeping up with the Joneses" in the context of life milestones.
In this week’s pod episode, “Friendships: the Ultimate Biohack,” I discuss all these benefits, the importance of friendships, how to make new friends, and more…but before I get into all of that, I shared some journal prompts to help you take inventory of your current friendship dynamics. These are the journal prompts:
If something awful happened right now, do you have anyone you could talk to who could be there for you?
If something happened at 3 am, would you have anyone to call?
Do you have friends you can laugh with?
Do you have friends you can talk about your insecurities with?
Do you feel like there is an equal exchange with your friends? Are there any relationships where you are over-performing and under-receiving? Or, the other way around– friendships where all of the focus is on you?
How “cool” do your friends feel relative to you? Do you feel awkward and losery compared to them? Do you feel embarrassed by your friends and wish you had cooler friends?
Do you have people in your life that are ahead of you in an area that you are striving towards? (e.g. career, family, whatever)
Do you feel like you have to be or act a certain way in order to fit in with your friends?
Do you feel like you have to hide aspects of yourself to fit in with your friends?
If you wanted to go on a vacation next month, do you have someone you could reach out to to come?
How much conflict & fighting is there in your friendships?
Do you have any friends who irritate you
What traits in your friends bother you the most?
How often are you lonely?
If you haven’t listened to the episode yet, check out ep 195, “Friendships: The Ultimate Biohack” anywhere you listen to podcasts (including Apple Podcasts here), and you can watch the whole thing on Spotify (available here).
