Loneliness and social isolation are pressing public health issues. Despite technological advances meant to connect us, we’re more isolated and disconnected than ever before. This is hurting our mental and physical well-being.
In this post, I explore loneliness and isolation, and their impact on health and nutrition. I had much help in doing this from two amazing clinical psychologists who contributed their expert input on loneliness in the US, and ways to address it.
Loneliness and social isolation are the huge and hidden public health epidemics that no one seems to want to talk about. They are different, but have similar damaging effects on our health.
Loneliness is the absence of quality or meaningful social connections or community. Someone can have lots of friends and family, but still feel disconnected and lonely.
Isolation is infrequent social interactions, roles, or networks, leading to decreased social engagement overall. People experiencing isolation can have deep and relevant social contacts, but not the adequate amount of social interactions to feel fulfilled.
According to the recent studies cited in this 2023 US Surgeon General’s Report on the Epidemic of Loneliness and Isolation, only 39% of American adults felt very emotionally or socially connected to others. In addition, around 50% of American adults felt lonely. This report explains that people have fewer close friends now than previously. And that we are spending more time alone, away from others.
Only 39% of American adults felt very emotionally or socially connected to others. In addition, around 50% of American adults felt lonely.
Loneliness and isolation can affect anyone, of any age.
But, populations more prone to social disconnection include:
- the elderly
- young people
- people living with disabilities
- people with poor mental or physical health
- those experiencing financially hardships
- ethnic and racial minorities
- those living and/or parenting alone
- domestic violence victims
- marginalized groups, like the LGBTQIA+ population
How did we get here?
Licensed psychotherapist and clinical art therapist Dr. Madoka Urhausen, Ph.D, LMFT, ATR-BC, REAT, owner of Clear Mirror Guidance Center, believes that the “phenomenon of living conveniently,” is largely behind the loneliness and isolation crisis the world is facing today. She elaborates, “what I mean by that is that we as a society have become increasingly autonomous and independent from one another and can have our needs met remotely through internet transactions and virtual communication. The negative consequences that arise from this way of living is to be dependent or to habituate on these non-direct means of engagement to live, work, play, and commune with others. Such interactions are often curated thereby not creating meaningful authentic connections.”
Dr. Amy La, Ph.D., MBA, licensed psychologist and founder of Prospering Minds, says, “I think multiple structural shifts have eroded day-to-day connection: More people living alone, declining participation in community organizations, increased mobility and time online, and workplaces that leave less time/energy for relationships.” She wisely reminds us that, “additionally, as a society, we are still recovering from the negative social impact from the COVID pandemic.”
Thus, it seems as if our hectic, on-the-go lifestyles, paired with modern technological conveniences, has made fulfilling social engagement harder to obtain. These, along with a multitude of other reasons, are why chronic loneliness and isolation are such prevalent problems in our society.
As America ages, loneliness may increase
The proportion of Americans who are 55 and older is growing everyday. Dr. Amy La remarks that, “Older adults are already more vulnerable to isolation, and the 65+ population is growing (projected ~22% of the U.S. population by 2040).”
This is echoed by Dr. Madoka Urhausen, “In general, I am concerned for retired baby boomers and upcoming retiring age Gen Xers’ mental health being compromised if, for a number of reasons, their social interactions become limited. Additionally, while they may have had more life experiences and built their grit/resiliency to remain grounded in a sense of community with adequate social support, they may also have experienced losses and grief compounded by dealing with their own medical, financial, or identity and phase of life issues that could make them vulnerable.”
The downstream health effects of chronic loneliness/isolation
Feeling chronically lonely and/or isolated can increase the risk of:
- all-cause mortality and early death
- new or worsening cardiometabolic issues such as heart disease, stroke, high blood pressure, type 2 diabetes, and metabolic syndrome
- more hospitalizations and complications for those with certain chronic conditions, like heart failure
- weakened immunity
- cognitive decline
- dementia and Alzheimer’s Disease
- new or worsening depression and/or anxiety
- suicidal ideation and/or self-harm
Insufficient social connection is as detrimental for us as smoking 15 cigarettes per day. Shockingly, it’s also more harmful than other health risks such as physical inactivity, obesity, air pollution, or drinking 6 alcoholic drinks per day.
Feeling lonely and isolated is incredibly stressful, as we are hard-wired to be social. In these states, our fight-or-flight hormones, like cortisol and adrenaline, are repeatedly flooding our bodies. This lowers our immunity, causes a cascade of hormonal disruption, and leaves us open to disease.
Loneliness and isolation chip away at our psychological, spiritual, and behavioral health too. Many people find significant purpose and meaning in their interpersonal relationships, and their relationship to the greater community. Our inner circle can influence our diet and self-care habits, leading to better health behaviors and outcomes.
A strong social network buffers us from the destructive effects of stress, and negative life events. Robust social connections can boost the odds of survival by up to 50%.
Robust social connections can boost the odds of survival by up to 50%.
Loneliness and nutrition
Study, after study, after study, show that a lack of social connection negatively influences eating behaviors and nutritional status. This poorer nutritional status may then make us socialize or reach out less, perpetuating a vicious cycle.
The first study linked above found that lower social connection resulted in imbalanced, and inadequate nutritional intake. Other research studies illustrate that older adults without companionship can have lower BMIs, and are at a greater risk for malnutrition. Dr. La adds, “older adults living alone tend to have reduced appetite or skipped meals. We are inherently social beings, and we tend to prioritize eating/nutrition last when alone.”
The second study listed atop, conveys that loneliness and isolation can change the way our brain responds to food, thereby changing our eating patterns. This can prompt one to eat more, and to desire less healthy foods. Undereating can also be a manifestation of chronic stress, loneliness, or isolation. Dr. Urhausen explains, “when eating habits become a part of clinical attention, it is because people are either over-eating, or restricting their eating. They would often do so in a desperate attempt to control their surroundings, as well as to match their experience outside with what is happening inside of them.”
A wide-reaching, multifaceted intervention is needed for loneliness/isolation-related nutritional issues
It’s clear that having a sense of companionship is crucial for better nutritional and health outcomes. Therefore, we need to recognize and incorporate this concept into our current healthcare system. There should be more support through various community or governmental programs, to ensure that people feel connected during mealtimes.
As a Dietitian, I love mindful eating for support in making healthy food choices, and for cultivating good eating habits. I suggest it to my clients often, whether they have issues with excessive emotional eating or not. It’s a powerful tool for building awareness of emotional eating, for reducing stress, for managing chronic health conditions, and for encouraging meal enjoyment.
Practical tips for addressing loneliness and isolation
Slowing down the loneliness and isolation epidemic will require action on the national, state, and city-wide levels. Here’s what the experts I consulted with suggest for alleviating feelings of loneliness on a personal level.
Dr. La recommends:
- structured social activities (clubs, volunteering)
- group exercise
- skills-based therapies (if applicable)
- animal-assisted programs
- digital/Internet training to enhance connection
She noted that these strategies are “often most effective when combined (Hoang and colleagues, 2022).”
Dr. Urhausen relays this guidance:
“If someone is prone to feeling lonely, regardless of their age, gender, or other unique identities and affiliations, it would be helpful to identify a “to-go person” to check-in with regularly. You would want to have an agreement around boundaries (when, what, how) so that such commitment can be upheld and sustained. It is crucial for our mental health to stay connected with someone in a welcoming, non-judgmental, secure, and stable relationship. If you can co-create such a space with your special interest group or community members that is also helpful.”
She gives us the important reminder that “if feelings of loneliness is impairing your normal functioning and impacting the quality of your life, it is recommended that you seek professional help. It takes courage to reach out to others. However, it is not selfish to seek self-care. In fact, it is one single important thing you can do for yourself to elevate the quality of life for you and of those around you.”
This blog post is for informational and educational purposes only. It is not medical advice. If you are experiencing a mental or physical health emergency, please dial 911, or go to the nearest emergency room. Please reach out to a licensed mental health professional if you need further support and assistance with your mental health.
