I’m fresh off my annual girls’ trip to San Miguel Mexico! It is literally one of the best things I do for my health all year. We stay in this beautiful home that includes a house manager who buys fresh food from the nearby market and makes our breakfast and lunch daily. Before we head out for dinner, she prepares fresh pico, which is the best pico I’ve ever had, and fresh guacamole. Even the chips are fresh, made from homemade tortillas. And I have to be honest, the food there is way better than what we have in the US. They buy everything fresh so it just tastes different compared to the processed food we’ve grown accustomed to in the US. Even the coffee was better. It’s kind of unfortunate that the taste is noticeably different. But that’s a whole other topic for another day.

Back to my girls’ trip and the importance of friendship and health…

Strong friendships are so important particularly for us as women, not just emotionally, but social connection also has an impact on our health. Did you know that having strong friendships can increase your lifespan by up to 50%? Research has shown that social connections are as important to your health as regular exercise and a balanced diet. In fact, loneliness and social isolation can be just as harmful to your health as smoking 15 cigarettes a day. Mind blown…

Interestingly though, the quality of your friendships may matter even more than the quantity. That’s great news for me because I keep a super small circle of close friends. I used to think that was a flaw, I’m no social butterfly, but the friendships I have, are literally a lifetime.

What you may also find interesting is that strong friendships can help you maintain healthy blood sugar levels. While what you eat and exercise are often the focus when managing blood sugar, your social connections play a surprising role in keeping your glucose levels stable. Research has shown that the emotional support provided by close friends can reduce stress, which is a key factor in blood sugar spikes.

I should also mention too though that spending time with friends can actually encourage healthier habits. Studies show that people with strong social networks are more likely to stay active, eat nutritious meals, and follow through on their health goals. That’s the whole premise behind my Social Wellness Club community, a community of like-minded women with the goal to improve our overall health. Additionally, the oxytocin released during positive social interactions helps reduce inflammation and regulate your body’s stress response by reducing cortisol levels. Since elevated cortisol can trigger blood sugar imbalances, meaningful friendships can act as a buffer, keeping your glucose levels in check.

This means that for you prioritizing friendships isn’t just about emotional well-being—it can also be a practical tool for managing your blood sugar. If you’re living with prediabetes or working to prevent type 2 diabetes, staying connected to others can reduce stress-related blood sugar spikes and motivate you to stick to healthy habits. Now, before you tell me you’re too busy to find time with friends, let me point out that even busy working moms can benefit from carving out time for friends. Not only will it lift your mood, but it can also improve your overall health and help you feel more in control of your emotions, cravings, and weight gain by controlling glucose levels.

Now maybe an annual girls’ trip isn’t in the cards, totally fine, but you can still create the same sense of community right there at home.

Try out these tips (you can start today):

1. Plan active meetups. Instead of meeting a friend for coffee, suggest a walk or a workout session together. This combines social time with physical activity, which can improve insulin sensitivity and keep blood sugar stable. You could meet up every other Saturday morning, for example, to walk together which also allows you time to catch up without distraction.
2. Cook together. Invite a friend over to prepare a healthy meal. Not only will you enjoy quality time, but you’ll also learn new recipes and stay on track with your nutrition goals. My friends and I used to host a monthly potluck where we shared our meals and recipes and just fellowshipped with each other.
3. Lean on your support network. Share your health goals with close friends and ask for their encouragement. They can help you stay motivated, whether it’s joining you for a fitness class, that walk we talked about earlier, or just checking in on your progress. In fact, just yesterday, my best friend asked me for a status check on the goals I set for 2024.
4. Practice stress-busting conversations. Open up about what’s on your mind. So often we hold our emotions in, not wanting to let people know what’s really going on with us. A trusted friend can help you process your emotions, reducing stress and the resultant emotional rollercoaster that can have a long-term detrimental impact on your blood sugar.
5. Join a health-focused community. Look for local or online groups where members share similar goals, such as managing prediabetes or improving overall health. In my supplement community which we call the Social Wellness Club, it’s an opportunity for us to work together on common health goals. Encouraging each other by celebrating one another, and sharing stories of hope as well as practical information to help you make better decisions that prioritize your health instead of sacrificing it. Ultimately, surrounding yourself with like-minded people makes it easier to stay committed to your journey.

You’ll start to notice that as you make time for your friendships, your stress levels will seem to decrease, and you’ll feel more empowered to make healthier choices. With less stress, your blood sugar levels may become more stable, giving you more energy, less often feelings of overwhelm, reduced cravings, and the confidence to renew your commitment to stay active and eat well.

Friendships are a powerful yet often overlooked tool for maintaining a healthy lifestyle. By prioritizing meaningful connections, you’re not just improving your emotional well-being—you’re also taking a proactive step toward better blood sugar control and overall health. So, text that friend, set up a lunch date, or join a supportive community. Your body—and your blood sugar—will thank you.

I’m grateful to have you as a part of my community. Take some time today to be thankful for your friends, your family, and your community. Be open to allowing your relationships to support you in your health goals. How will your friendships support your health this week? Let me know in the comments!

Talk soon,