The ‘ultimate biohack’ can help you live longer and fight stress

Your social circle can be the key to a long and happy life.

That’s according to Simon Sinek, a best-selling author and leadership expert, who says friendship is the “ultimate biohack” to not only survive longer, but thrive while doing it.

“If you think about all the mental health challenges that many of us are facing today — whether it’s dealing with stress, depression, anxiety, addiction, even an obsession with longevity — friendship is the ultimate biohack that literally fixes it all those things,” Sinek said at the Brilliant Minds 2024 convention.

While American culture often places romantic relationships on a pedestal, scientists are increasingly turning their attention to something just as critical—platonic connections.

The research is clear: people with close people are more satisfied with their lives and less likely to suffer from depression. Close friends have also been shown to lower anxiety levels and boost our feelings of self-worth.

Strong social ties can even make you live longer. A 2023 study found that older adults with close friends were 24% less likely to die during an eight-year follow-up period compared to those without a strong circle.

“Humans are hardwired and social connections are an essential part of good health and well-being – we need them to survive and thrive, just like we need food, water and oxygen,” said Dr. Scott Kaiser, a geriatrician, for Medical. News today.

One reason friendships do wonders for your health is their ability to change the way you react to stress. Research suggests that when we’re talking to a supportive friend, our blood pressure reactivity is lower than when we’re interacting with someone we have mixed feelings about.

Positive socialization has also been shown to trigger the production of oxytocin – the “feel good” hormone that helps lower cortisol levels. The stress hormone, while beneficial in small doses, can wreak havoc on our health when it’s consistently high, contributing to conditions like type 2 diabetes, digestive problems and weight gain.

Perhaps most critically, having strong friendships combats loneliness, a problem so prevalent that former US Surgeon General Vivek Murthy declared it a public health crisis in 2023.

Research shows that loneliness not only increases the risk of premature death, but also contributes to a number of serious health issues, including heart disease, stroke, type 2 diabetes, addiction, dementia and high blood pressure.

A lifelong practice

Building meaningful friendships may be easier to do when you’re young, but don’t despair—science suggests that the bonds you form in your childhood can pay dividends for years to come.

A long-term study that tracked more than 250 six-year-old boys found that those who spent more time with friends as children had lower blood pressure and a better BMI at age 32.

“These findings suggest that our early social life may have a small protective effect on our physical health in adulthood,” Jenny Cundiff, a psychological scientist at Texas Tech University and lead author of the paper, told the Society for Psychological Science.

In another study of 169 15-year-olds, researchers found that teens with higher-quality friendships experienced lower anxiety, higher self-esteem, and fewer depressive symptoms by age 25 than their peers who did not. they prioritized strong social ties at high levels. school.

But how do you maintain those friendships? Sinek says it’s all about effort.

“Did you sacrifice that date to hang out with a friend? Do you call your friends on their birthdays and sing them happy birthday? Have you ever said to your friend, “I love you?” No, ‘I love you!’ No, ‘I love you’, he asked.

If you’re struggling to make new friendships as an adult, psychologist and author Mary E. Anderson suggests starting small. Greet your coworkers with a smile, compliment a stranger’s dog, or offer to help when you can.

“These instances of warmth can foster a stronger sense of belonging,” she wrote on CNBC Make It. “Play to your strengths. Put your talents, unique skills and expertise to work to help others. Just make sure you’re aware of your limited time and energy so you don’t burn out in the process.”