When it comes to living a healthier life, most people think about eating better, exercising more, and getting enough sleep. But there’s another factor researchers say deserves just as much attention: your friendships.
A growing body of research suggests that strong social connections play a major role in both physical and mental health. While that doesn’t mean you should skip the gym in favour of coffee with friends, scientists say maintaining meaningful relationships may be just as important as many of the healthy habits we already prioritize.
One of the largest studies on the topic, a meta-analysis published in PLoS Medicine, analyzed data from 148 studies involving more than 300,000 participants. Researchers found that people with stronger social relationships had a 50% greater likelihood of survival than those with weaker social connections. The effect was so significant that the researchers concluded social relationships have a comparable impact on mortality to many well-established health risk factors.
So why do friendships matter so much?
Researchers believe strong relationships help reduce chronic stress, encourage healthier habits, improve emotional resilience, and provide support during difficult times. Friends are often the people who motivate us to stay active, seek medical care when needed, and maintain positive routines that contribute to long-term well-being. Social connection has also been linked to lower inflammation, improved immune function, and better cardiovascular health.
More recent research has continued to reinforce those findings. A 2023 longitudinal study examining more than 13,000 adults over the age of 50 found that while loneliness and social isolation both negatively affected health, social isolation was an even stronger predictor of premature mortality, while loneliness had a greater impact on mental health outcomes such as depression and overall psychological well-being.
The World Health Organization has also identified social connection as a growing public health priority. According to its 2025 report, strong social relationships can help reduce the risk of heart disease, stroke, diabetes, cognitive decline, depression, and early death, while also contributing to healthier and more resilient communities.
For Ottawa residents, the findings are another reminder that taking care of your health doesn’t always have to involve a workout. Meeting a friend for a walk along the Rideau Canal, grabbing coffee at a local café, joining a recreational sports league, or spending an evening exploring one of the city’s many festivals all provide opportunities to strengthen the social connections that research suggests are essential for long-term health.
Exercise, healthy eating, and quality sleep remain the foundation of a healthy lifestyle. But the science is increasingly clear that meaningful friendships deserve a place on that list, too. Sometimes, one of the healthiest things you can do is simply make time for the people who matter most.