The heart of friendship: how connections boost heart health

It’s no secret that maintaining close friendships can boost your mood and mental health. But decades of research shows that social connections are linked to heart health. Having strong friendships can benefit your cardiovascular health in measurable ways when compared with people who are more socially isolated. So, the next time you feel the urge to text your best friend, remember that you’re doing your cardiovascular system a favor! Let’s explore the how and why behind the heart of friendship.

What the science says

In a Harvard study that lasted more than 80 years, researchers found that participants who had many friends and loved ones aged with better cardiovascular health. They had lower blood pressure, lower risk of cardiovascular disease and lived longer. In another study, the Farmingham Heart Study, researchers followed multiple generations and reported similar findings. A key detail is that across cultures, races and locations, the results were always the same. People with strong social bonds had stronger heart health and lived longer. 

Knowing that our hearts benefit from social connection gives us yet another way we can be proactive about heart health. But how does it work? The joy of friendship impacts our body on several levels. From the nervous system to the immune system, friendship helps keep your heart in the best shape.

Reducing stress

It’s easy to get stressed out these days, especially as social isolation is becoming more common. When you are stressed, your nervous system activates “fight or flight” mode. Fight or flight is when your sympathetic nervous system reacts to stress as if you are in a life-threatening situation. Your heart rate and blood pressure increase, and stress hormones like cortisol flood your system. Our bodies don’t know the difference between real danger and day-to-day stress. So when you remain stressed, your body thinks you are constantly in danger. Chronic stress—stress that doesn’t go away—keeps your mind and body on high alert, which can damage your cardiovascular system over time. 

The good news is that friendship activates “rest and digest” mode. Rest and digest is when your parasympathetic nervous system takes over. Think of this as the opposite of “fight or flight.” Your blood pressure improves, your heart rate decreases, and tension in your blood vessels eases. Your brain releases feel-good chemicals, like oxytocin, which can counteract the effects of stress chemicals like cortisol. When you’re around people you trust, your body calms down. Your heart doesn’t have to work as hard when you feel safe and connected. When you make time for social connections daily, the time spent in “rest and digest” adds up. Over time, avoiding the damage that chronic stress causes can lessen the wear and tear of stress on your cardiovascular system.

Impacting inflammation 

Chronic inflammation can be hard on your whole body. It has been associated with atherosclerosis, heart attacks and other cardiovascular problems. People with strong social bonds show lower levels of inflammatory markers—substances in your blood that are present when there is inflammation. This suggests that the stress-relieving power of friendship may also help reduce inflammation. As an added bonus, lower levels of inflammation can boost your immune system function.

Building a support system

When you feel that your life matters to others, you have reasons to look forward to tomorrow. This alone can reduce stress. Our mind and bodies respond with enhanced vitality. The increased sense of well-being can soothe stress, helping us to activate all the benefits of “rest and digest” mode. When life puts us in stressful situations, knowing that we have friends and loved ones that support us can make all the difference. 

Beyond science, friends can help you stay on track with your health, especially if you have similar health goals. People who work out together can hold each other accountable, for example. Check out this article about social workouts to learn more about the benefits of staying fit with friends. 

How to build stronger connections

You don’t have to be a social butterfly to benefit from strong social connections. Quality matters just as much as quantity of people in your life. Try these tips to help strengthen your existing relationships and possibly make new friends: 

• Make an effort to see your friends and loved ones in person on a regular basis. Make plans to do activities that you will enjoy. Avoid only interacting with friends and loved ones on social media.

• To make new friends, visit places where people who share your interests like to go. Classes, live music and volunteering are great places to start. Spending time with others who have similar interests and perspectives can feel validating and fulfilling. 

• While it’s normal to have occasional misunderstandings with loved ones, stay mindful of relationships that cause stress more often than not. Try having more firm boundaries with these connections, like spending less time together. Prioritize connection over conflict.

• If you have a romantic partner, set aside time to regularly give each other your undivided attention. Plan dates, go out or have a cozy night in.  

• Make it a habit to cook a healthy meal with your friends and family. Preparing and sharing meals can bring you closer together. Enjoying healthy meals will give you a nutritional boost.

• Try our 30 day social wellness challenge to see how you can better balance and maintain your social life. 

• Make sure you make time to laugh with your loved ones. Laughter can help people feel closer to each other while boosting well-being.