The Secret To Longevity? Strong Women Friendships

In a world becoming more focused on not just living for longer, but living well, we often read about the importance of diet, exercise, and sleep. But we shouldn’t overlook the impact of our friendships with other women.

Recent research in Nature Human Behaviour suggests that cultivating meaningful relationships can lower stress markers, improve immune responses, and reduce the risk of chronic illnesses. These findings reinforce the importance of prioritizing friendships as a proactive health measure, just like diet, exercise, and sleep.

Recent studies, like the one linked above, highlight just how vital social bonds are for health, revealing that loneliness increases levels of inflammatory proteins in the blood, which are linked to higher risks of heart disease, stroke, and weakened immune function. The World Health Organization (WHO) has said that loneliness is among the most significant global health concerns, affecting every facet of health, wellbeing and development. 

Luckily, the reverse is also true. A study published in the BMJ Journal of Epidemiology & Community Health found that women with at least three friends to discuss private matters had a nearly 30% lower risk of cardiovascular disease. 

Windy Borman, a filmmaker and event producer, has experienced the positive support a good group of friends can provide.

“The four women in my friend group have seen each other through parenting issues, fertility issues, baby showers, a breast cancer diagnosis, coming out as non-binary to a spouse, the challenges of aging parents, understanding perimenopause, losing jobs, switching careers, and starting businesses,” she said. “These big life events can feel lonely and vulnerable, but knowing I have a group of female friends I can lean on helps my mental and physical health.”

L’Oreal Thompson Payton, author of Stop Waiting for Perfect, says her friendships with other women offer a type of support that’s equal parts encouragement and accountability, reminding her to rest when needed, celebrating her wins, and lovingly calling her out when she’s playing small.

“Whether it’s the knowing glance during a meeting that says, ‘Girl, I see you,’ or the late-night voice notes hyping each other up when imposter syndrome tries to creep in, there’s a level of emotional fluency that feels like home,” L’Oreal said. “My friends don’t just offer perspective; they hold space — for my joy, my doubts, my dreams, and all the messy, beautiful in-between moments.”

Zeva Bellel, a career and leadership coach, emphasizes how deep friendships have transformed her ability to accept help.

“I was raised as an only child to be fiercely self-reliant,” she said. “Accepting help doesn’t always come easily to me— I struggle to recognize when I need it, let alone ask for it. Having deep, honest friendships with women is essential to my well-being. They help me recognize when I’m stuck in negative patterns, when I’m not truly hearing myself, or when I’m ignoring my intuition. That kind of presence builds resilience and confidence in a way nothing else can.”

Her friendships have changed the way she sees support — not just in friendships, but in every aspect of life. Zeva said the beauty of her friendships with other women is that they aren’t necessarily looking for solutions to problems.

Instead, it’s about being witnessed and supported, no matter what, with someone who has the shared experience of navigating the world in the bodies we have.

Beyond emotional and mental support, friendships can also serve as catalysts for personal and professional growth, as Katie Ceccarini discovered. 

When Katie found herself on a weekend away with two women she barely knew, she felt intimidated by their accomplishments. But by the end of the trip, their encouragement gave her the confidence to move forward with a career changes.

“I kept thinking, ‘Can I do this?’ And they helped me ask, ‘Why not me?’” she said. “I went into the weekend thinking these women were out of my league and I came home with a business plan and two friends. They gave me the confidence to move forward.”

These women now meet annually to create goals and hold each other accountable to the ones they set, an example of how women friendships foster not just support, but empowerment.

While careers, families, and responsibilities often take precedence, research shows that investing in friendships is investing in long-term health. Even Michelle Obama makes space for friendship, emphasizing other women’s importance in her own life.

So, the next time life feels overwhelming, consider reaching out to a friend. Whether it’s a quick check-in, a coffee date, or a longer conversation, these moments of connection can strengthen the heart — both metaphorically and literally. As the World Health Organization warns, loneliness is one of the most significant health threats of our time. But science confirms what many of us already know intuitively — when women support each other, we don’t just survive, we thrive.