Simon Sinek, renowned author and speaker, has repeatedly emphasized how crucial the social environment is for general well-being and longevity. He talks about the fact that friendships and social ties can be the “ultimate biohack” to stress to reduce, to increase emotional well-being and to improve the quality of life. In this article, we look at the scientific evidence behind this thesis and how a supportive social network can be built to promote mental health and longevity.

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The importance of friendships for health

Studies show that close friendships and strong social networks are closely linked to a better physical and psychological state. A long-term study conducted over a period of eight years showed that older adults who maintained close friendships had a 24% lower risk of death. This means that our social relationships can have a direct impact on longevity.

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This is less about the quantity of contacts and more about the quality of the connections. Friendships based on trust and mutual support have a long-term positive effect on mental health. They help to reduce stress and to cope better with everyday life.

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The science behind social ties

Positive social interactions have far-reaching effects on our physiological processes. They promote the production of oxytocin, a hormone known for its stress-reducing effects. Endorphins, the so-called happiness hormones, are also released during positive social interactions and increase general well-being.

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In contrast, social isolation has negative health effects: loneliness is linked to an increased risk of depression, anxiety, and even physical illnesses such as heart disease and stroke. Loneliness affects that immune system and leads to poorer stress management, which can significantly reduce the quality of life.

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Friendship as a preventive measure against mental illness

In a world that is increasingly characterized by digital interactions, direct, personal relationships are more important than ever. Studies show that people with a stable social network are less susceptible to mental illnesses such as depression and anxiety. The support that comes from close friendships not only has emotional value, but also acts as a buffer against the negative effects of stress.

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“Friendships are the ultimate biohack — they not only improve our wellbeing, but also our lifespan. ”

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Maintaining social ties can be decisive for mental health, especially in midlife or at an older age. Losing close friends or withdrawing from social circles can lead to increased isolation, which can increase risks of mental and physical illness. Sinek points out that it is important not only to maintain old friendships, but also to make new ones, especially in these phases of life.

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Social ties as part of the Longevity package

A healthy life is based on a holistic approach that includes exercise, nutrition and social ties. Regular physical activity and a healthy diet promote general well-being and are often linked to an active social life. People who meet up regularly with friends and family or exercise together not only have better living habits, but also benefit from the psychological and physical benefits of strong social relationships.

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The neurobiological mechanisms behind social connections

There are numerous neurobiological explanations for why social ties promote health. As mentioned above, producing oxytocin and endorphins in positive social interactions can lower stress levels and strengthen the immune system. In addition, research shows that social support lowers levels of cortisol — the stress hormone — in stressful situations, which protects the body from the damaging effects of chronic stress.

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Practical tips for maintaining social ties

So how can we actively strengthen our social relationships? Here are a few practical steps:

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• Establish joint rituals: Whether it's weekly meetings with friends or regular phone calls, fixed rituals help maintain and deepen relationships.

• ‍Practice mindfulness in interactions: In a world characterized by constant distraction, it is important to be present. Full attention during conversations promotes deeper bonds.

• Find community activities: Volunteering, membership in associations or involvement in groups create opportunities for new social contacts and strengthen the sense of belonging.

• ‍Make new contacts: Openness to new acquaintances expands the social network and brings a breath of fresh air to relationships.

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Friendships and social ties are not only important for emotional wellbeing, but also play a crucial role in promoting physical health and quality of life. Simon Sinek speaks of social relationships as the “ultimate biohack” — a simple yet powerful way to reduce stress, strengthen the immune system and extend longevity. In a world where digital interactions often replace personal contacts, it is more important than ever to maintain genuine, interpersonal relationships. These connections not only provide support during difficult times but also help make life healthier and more fulfilling overall.