The most shocking healthy lifestyle hack is surprisingly simple: supportive friends!
Healthy lifestyle living hacks abound. Lower carbs, lower cholesterol. More exercise, more energy. Less sugar, less risk of cancer. Healthy eating, a longer life. All of these methods hold true. However, one health hack might shock you, and it’s surprisingly simple: supportive friends. Friendship has been called preventive medicine; it is one of the essential keys to living a healthier, happier life.
According to the Mayo Clinic, forming and maintaining close friendships can strengthen your sense of connectedness and belonging. It increases your happiness and your health. As we witnessed during the COVID pandemic, as isolation grew, anxiety, depression, weight gain, and blood pressure increased as well.
Friends are key to our long-term health. We were designed in the image of God to live in relationship with others. In Genesis 1:26-28, God the Father speaks to the other members of the Trinity, the Son and Spirit, saying, “Let us create man in our image.” Just as God the Father, God the Son, and God the Holy Spirit lived in eternal friendship, we also were designed for friendship. It’s actually essential to our health.
Throughout the Scriptures, we see that friendship is something God values. The Old Testament book of Proverbs has much to teach about friendship. Solomon wrote that the one who refreshes others will also be refreshed (Proverbs 11:25). This is the essence of supportive friendship. As you refresh others with your friendship, there is reciprocity. You feel refreshed, and as a result, your health improves.
Jesus Himself modeled this. He had at least 12 friends who traveled with Him, and He also had three close friends: Peter, James, and John. Surrounded by His supportive friends, Jesus was modeling for us a healthy lifestyle.
The truth is that science affirms what Scripture teaches.
Surprising Health Benefits of Friendship
- Lower stress levels. Stress has been known to be the great killer of our health. It raises our cortisol levels and puts us in a state of fight-or-flight. As a result, we end up with gut issues and pop Tums like candy. Our risk for stroke and heart attack goes off the charts. We experience sleep issues, unable to settle our minds. All of us are going to experience different types of stress, whether it’s family issues, financial issues, or even health issues. However, supportive friends can make all the difference in lowering our stress levels. Spending time with friends in deep conversation or laughing together releases endorphins and leaves us feeling more relaxed.
- Lower blood pressure. Having supportive friends actually lowers your blood pressure. According to one study, “Participants who have a friend by their side while completing a tough task have less heart rate reactivity than those working alone.” I remember a season in my life when I was constantly traveling for ministry. While it was often exciting, I felt exhausted and disconnected from my friends. At a visit with my physician, she noted that for one of the first times in my life, I had high blood pressure. Her answer? Stop traveling so much. As I slowed down and began to intentionally prioritize time with dear friends, my blood pressure went back to normal.
- Less depression and anxiety. We have witnessed this so often in our culture that we hardly need a scientific study. Those who feel isolated or lonely, as though they are without friends, wrestle with feelings of depression and anxiety. Those who have supportive friends struggle far less with depression and anxiety. This is likely because they are more apt to process their feelings with their friends. As a result, they feel a deep sense of belonging. As they receive support and validation, they feel seen, heard, and known.
- Stronger immune system. Lydia Denworth, who wrote Friendship: The Evolution, Biology, And Extraordinary Power of Life’s Fundamental Bond, discussed the science of friendship. She felt amazed at how social isolation affected the immune system. She discovered that when a person feels lonely, one’s white blood cells change, leading to more inflammation and a weakened immune response. Isn’t that shocking? Friends are like a super vitamin that supports our entire immune system. If you want to stay healthier, start cultivating deeper friendships.
- Stronger cognitive health. This is a big one! Who doesn’t want sharper thinking skills, especially as you grow older? Those who stay active with friends as they grow older tend to have sharper cognitive skills. Being with supportive friends, having conversations, and connecting intentionally actually keeps your mind and memory sharp. As you share life events and enjoy great conversation with friends, your brain is stimulated, and you run less risk for dementia.
- Longer life expectancy. Supportive friends lead to a longer life. Some studies now show that a supportive network of friends may be just as important as a healthy exercise routine for longevity. Exercise is great. I would suggest that the next time you go walking or running, take a friend. TikTok posted a story on November 16, 2024, about two 87-year-old best friends who lived next door to each other. They’ve known each other for 75 years, and some say that they laugh together every day. What a gift to have a friendship that spans 75 years. These two besties are living a happier life than others who are growing old but have never taken the time to invest in friendship.
- Better outcomes when journeying through cancer. This is especially true for women. When women are fighting cancer, they need their friends to do battle with them. Being able to process feelings and treatments with a close friend has been linked to better results in defeating the disease. Friends help us maintain routines, keep appointments, and listen during doctor visits. In addition to surgery, chemotherapy, or radiation, friends are essential to our treatment plan. Being surrounded by a supportive group of friends brings a more positive outlook and a better quality of life. I would offer this counsel: don’t wait for cancer to ravish your body. Instead, build a strong, supportive circle of friends now!
The truth is, God designed us for deep friendships. If you’re going to have a healthy lifestyle, friends need to be a part of your plan. The research is staggering! Don’t do it alone. Instead, be intentional and start cultivating deep friendships now.
About the Author
A best-selling author, Becky Harling has written 16 books. Her most recent book, Friend-Wise, has resonated with women and their need for community. She is a popular speaker at conferences, retreats, and other events. Becky is a John Maxwell leadership and communications coach and has been a guest on many media outlets including Focus on the Family, FamilyLife Today, 100 Huntley Street, Moody Radio, and the Total Christ Television Today show. She hosts The Connected Mom podcast and loves encouraging other moms to connect more intentionally. She loves hiking with her husband, playing with her 14 grandkids, shopping with her daughters, hanging out with her son, and having coffee with friends! Connect with Becky on Instagram, Facebook, and YouTube.