"...call a friend and have a natter, a giggle or a catch-up. Remember, this isn't about calling because you have to; it's about calling because you want to." Dr Rangan Chatterjee, GP and author of 'Feel Better in 5: Your Daily Plan to Feel Great for Life.

When we think about staying healthy as we age, most of us think about eating well, exercising regularly and getting enough sleep. Those habits are incredibly important, and each one has a powerful effect on our body and brain.

But there's another health habit that often goes unnoticed.

Friendship.

Not the number of people you know on social media. Not having a busy calendar full of social events. Rather, having a few people in your life who genuinely know you, encourage you and make life richer simply because they're in it.

As we move through our 50s and 60s, friendships can become one of the most valuable investments we make - not only for our happiness, but also for our long-term health.

The encouraging news is that it's never too late to strengthen existing friendships or build new ones.

Why friendships matter more as we age

Human beings are wired for connection. From the beginning of life, our brains develop through relationships, and that need for meaningful connection doesn't disappear as we get older.

Research consistently shows that people who maintain strong social relationships tend to enjoy better physical health, greater emotional wellbeing and a lower risk of cognitive decline.

As part of the US Health and Retirement Study, more than 8,300 adults aged 65 and older were assessed every two years from 1998-2010; researchers reported that people who felt lonely experienced cognitive decline around 20% faster than those who remained socially connected. Social isolation has also been linked with an increased risk of depression, cardiovascular disease and dementia.

Why?

Because friendship influences our health in many different ways.

Good friends reduce stress, encourage healthier behaviours, provide emotional support during difficult times and keep our minds active through conversation, shared experiences and laughter.

Our brains thrive when they are connected to other people.

Why friendships can become harder in midlife

If your friendships don't look quite the way they did twenty years ago, you're certainly not the only one.

Midlife brings enormous change.

• Careers often become more demanding.

• Children grow up and leave home.

• Some people find themselves caring for ageing parents.

• Retirement changes daily routines.

• Health challenges may begin to appear.

• People move away.

• Some friendships naturally drift apart.

It's rarely because we stop caring about one another.

More often, life simply becomes busy, and before we know it months - or even years - have passed since we last caught up.

The good news is that meaningful friendships don't usually require perfect timing.

They simply need someone to make the first move.

What makes a truly life-giving friendship?

Not every friendship has the same impact on our wellbeing.

Some relationships leave us feeling energised and encouraged.

Others leave us feeling exhausted or drained.

As I've reflected on the friendships that have mattered most in my own life, I've realised they tend to share four important qualities.

1. They make you laugh

Life brings enough responsibilities, pressures and challenges.

Friends who help you laugh remind you not to take everything so seriously.

Laughter isn't just enjoyable - it also reduces stress hormones, strengthens relationships and helps us feel more relaxed. Shared humour creates lasting memories and often helps us keep difficult situations in perspective.

2. They make you feel good about yourself

The best friends don't constantly criticise or compete.

They accept you as you are while bringing out the best in you.

You leave time together feeling encouraged, valued, respected and appreciated, which strengthens confidence and reminds us that we matter.

3. They support what matters to you

Whether you're working towards better fitness, learning a language, starting a new hobby or simply trying to create healthier habits, supportive friends become allies rather than obstacles.

They ask how you're getting on.

They encourage your progress.

They celebrate your successes, however small.

Knowing someone believes in you often makes it much easier to keep going.

4. They stand beside you when life becomes difficult

Perhaps this is the greatest gift of all.

Life eventually brings illness, grief, disappointment, uncertainty and loss.

A true friend doesn't necessarily have all the answers.

They simply stay.

Sometimes a phone call.

Sometimes a walk.

Sometimes sitting together over a cup of tea.

Knowing someone genuinely cares can make even life's hardest seasons feel more manageable.

Six ways to nurture life-giving friendships - even when life feels busy

Healthy friendships rarely happen by accident.

Like our physical health, they benefit from small, consistent investments over time.

Here are seven practical ways to strengthen the friendships that matter most.

1. Be the one who reaches out

Many people assume everyone else is too busy.

In reality, lots of people are hoping someone will make the first move.

Send the message.

Pick up the phone.

Invite someone for coffee or a walk.

Don't wait for the perfect opportunity.

Small invitations often lead to meaningful conversations.

2. Put friendship in your diary

We schedule medical appointments, meetings and holidays. Maybe friendships deserve space too.

Perhaps you could arrange:

• a monthly coffee

• a quarterly walk

• breakfast every six weeks

• a regular video call with a friend who lives further away

When friendship becomes part of your routine, it's much more likely to happen.

3. Combine friendship with healthy habits

Two healthy habits can strengthen each other beautifully.

Instead of meeting only over a meal, why not:

• walk together

• visit a local garden

• try a new exercise class

• volunteer together

• explore somewhere you've never been

• learn a new skill together

Your brain benefits from both the activity and the companionship.

4. Celebrate each other's successes

Friendships shouldn't only exist for difficult days.

Celebrate promotions.

Birthdays.

Health improvements.

Personal achievements.

Learning something new.

Small victories deserve recognition too.

Sharing joy strengthens relationships just as much as sharing hardship.

5. Be willing to ask for support

One of the greatest gifts you can give another person is your full attention.

Many of us are far better at offering help than receiving it.

Yet allowing trusted friends to support us often deepens relationships rather than weakening them.

Real friendship isn't one-sided. It's built on giving and receiving over many years.

6. Stay open to new friendships

It's easy to think friendship becomes fixed after a certain age. Thankfully, that's simply not true. Some of the strongest friendships begin later in life.

You might meet someone through:

• volunteering

• a walking group

• church or community activities

• a book club

• an evening class

• a hobby you've always wanted to try

One conversation has the potential to become a lifelong friendship.

Final thoughts

Healthy ageing isn't only about what's on your plate or how many steps you've walked today. It's also about the people who walk alongside you.

The friends who make you laugh.

The friends who believe in you.

The friends who encourage your growth.

The friends who celebrate your successes.

And the friends who quietly stay beside you when life becomes difficult.

Those relationships don't just enrich your life. They strengthen your resilience, support your emotional wellbeing and help create an environment in which your brain can thrive.

So this week, why not invest in one friendship?

It may be one of the healthiest decisions you make - not only for today, but for many years to come.