When we think about living a long and happy life, we often focus on factors such as genetics, cholesterol levels, or even weight management. But what if one of the most significant factors in living a long and healthy life is something less tangible?
An abundance of research indicates that the quality of our social relationships can play a critical role in our well-being as we age. The strength of our social ties may even have effects on our physical health, contributing to how well we age.
In this article, we’ll explore how rich, meaningful social relationships can reduce the negative effects of aging, and how we can cultivate these relationships in our own lives.
Richness of relationships―understanding different types of connections
Not all social connections are created equal. Rich relationships—those deep, enduring bonds with family members, romantic partners, close friends, and supportive community members—differ markedly from acquaintances or coworkers in their impact on our well-being. But what makes these connections so powerful?
Social relationships, social connectedness, and social networks are closely related but distinct concepts under the umbrella of social support. Social relationships refer broadly to the links between individuals that can take many forms, ranging from acquaintances to deep friendships. Social connectedness refers to the subjective feeling of being part of a community, while social networks are the structural ties we have, such as the number of people in our social circle.
Social isolation versus loneliness
At the negative end of the spectrum, we have social isolation and loneliness, which are often confused but refer to different experiences.
Social isolation is an objective measure of how many contacts or people are in a person’s social network. It is a countable metric that determines whether someone has few or no social connections; picture someone who lives by themselves without any family or friends that visit.
Loneliness, on the other hand, is a subjective experience—a feeling of being alone even if surrounded by people. This means that someone can be socially isolated without feeling lonely, or they may feel lonely despite being surrounded by others.
Importance of meaningful relationships
As a researcher, I’m very interested in the importance of meaningful relationships. In the UK, the National Survey of Health and Development study followed 5,236 participants from birth in 1946 until the present day, surveying these individuals periodically throughout their lives to track their health and well-being over time.
In an analysis of data from this study, my colleagues and I found that individuals with greater social support and community cohesion experienced better mental health later in life, particularly amongst those who had had challenging childhoods.
Among the resources examined, social support was particularly influential, explaining 25 percent of the relationship between early-life adversity and later-life mental health. The quality, rather than the quantity, of these relationships was found to offset some of the negative experiences that participants had had in early life, leading to greater resilience and better mental health as they grew older.
Social integration and reduced mortality
A US meta-analysis of 148 studies involving over 300,000 participants highlights a strong link between social relationships and mortality risk. Individuals with robust social ties had a 50 percent higher survival rate, an effect comparable to or greater than traditional risk factors like smoking, alcohol use, and obesity. Social integration emerged as the strongest predictor of reduced mortality, with both structural and functional relationship aspects playing key roles.
Functions of friendship―more than just social support
What sets rich relationships apart from more casual connections is not only the depth of the bond but also the variety of support they provide. There are two primary categories of social support—structural and functional. Structural support refers to the number of people we interact with regularly, while functional support refers to what those people provide us, in terms of help, advice, and emotional reassurance.
A systematic review of adult friendship and well-being speaks to several important functions of close adult friendships, including three forms of social support:
- Emotional support: friends offer acceptance, sympathy, love, and encouragement—a critical buffer against life’s stressors.
- Instrumental support: friends may also provide practical help, such as financial assistance or help with daily tasks.
- Informational support: friends share advice or guidance as a key function of friendship.
And the six functional components that generally determine the quality of the relationship include the following:
- Help, which includes the three aforementioned forms of social support.
- Stimulating companionship, which involves participating in activities with another person. Emotional security, in which close friends provide a sense of safety during new or challenging situations, thus reducing stress.
- Reliable alliance, where trust and loyalty form the foundation of any deep friendship, making sure someone will always have your back.
- Self-validation, where friends provide the reassurance and encouragement needed to maintain a positive self-image.
- Intimacy, where the willingness to share personal thoughts and feelings builds a unique bond that is essential for emotional well-being.
Having just a few strong friendships that offer these different forms of support can be more beneficial to our well-being than having a large number of shallow connections.
Health benefits of strong social relationships
It’s clear that having rich social relationships brings emotional comfort, but recent research also underscores the tangible health benefits of these relationships. People with strong, supportive relationships are more likely to experience positive health outcomes.
A recent study led by one of my PhD students, Shawna Hopper, examined the impact of social isolation on cognitive decline. It found that social isolation reduced physical activity levels in older adults, leading to diminished cognitive performance. This was especially evident in individuals over 65, with effects on memory and executive function.
This research emphasizes that staying socially connected, either through direct interaction or through group activities, can significantly affect the physical and mental aspects of aging.
Conversely, loneliness and social isolation have been linked to a higher risk of developing health issues such as cardiovascular disease, cognitive decline, and even premature mortality. Social isolation can reduce motivation for physical activity, and loneliness can increase stress levels, contributing to a range of health problems.
Embrace and cultivate rich relationships
Spring is the season of renewal—a time when old trees sprout new leaves, and we can foster new and existing relationships. The evidence is clear: our social connections profoundly influence how well we age. By embracing the beauty of meaningful social relationships, we can improve not only our mental health but also our physical well-being and, ultimately, the quality and quantity of our years.
Take this time to reflect on the people in your life. Which relationships bring you joy and fulfillment? Who can you reach out to today to make a positive connection? Whether it’s a close friend or a family member, deepening your social ties may bring health and happiness into your life.
Healthy aging is more than a matter of diet and exercise—it’s also about keeping those rich relationships that help us bloom, even as we grow older.
Underlying physical factors in social connections
A 2024 study investigated the mediating role of physical activity in the relationship between fatigue, pain, and social participation among patients with rheumatoid arthritis. The findings highlight how illness perception influences these dynamics, emphasizing the importance of addressing both psychological and physical factors to improve patients’ social engagement and overall quality of life.
This article was originally published in the March 2025 issue of alive magazine.
Theodore D. Cosco, PhD (Cantab) CPsychol, is an Assistant Professor of Mental Health and Aging (Simon Fraser University) and Research Fellow (Oxford Institute of Population Ageing, University of Oxford).
Isabela Bonnevera
Alexa Everett
Kenny Bodanis