Eight steps to stop being sick with loneliness (Mirror.co.uk)
by Dr. Miriam Stoppard, M.D, D.Sc
Feb. 18, 2009
I'm not surprised to hear that being lonely is as bad for your health as smoking or obesity - but you can do a lot to beat it.
When you're missing friends and family, blood pressure may soar and your immune system weaken, Chicago University researchers said this week.
Scientists have known for years that people with a good network of friends tend to live longer than those without. They're also less likely to fall victim to depression.
However, loneliness is more common these days. We live longer, have fewer children and are more likely to move away from our home towns, so we're no longer part of close-knit communities.
The study found that loneliness:
Raises blood pressure: The loneliest people had blood pressure readings 30 points higher than the most sociable, making them three times more likely to get heart disease or have a stroke than those with normal blood pressure.
Lowers immunity: High levels of stress hormone cortisol, found to be more common in lonely people, can suppress ability to fight off infection.
Interferes with sleep: Poor sleep is linked to obesity and depression.
Encourages bad habits: The lonelier you are, the more likely you are to comfort-eat fatty, sugary foods and the less likely you are to exercise.
Faster progression of Alzheimer's: It's not known why but could be the result of lack of mental stimulation.
How you can get connected
(1) Make the effort with family: Ask your family to stay in touch and try to plan regular meetings. If you have more spare time than them, accept that you may have to do more of the running. Meanwhile, stay in touch with phone calls, texts and emails.
(2) Get out of the house daily: Even if it's just to go to the shops. Smile at people and make conversation with anyone you see regularly, like a local shopkeeper. Smiling not only releases feelgood chemicals, cheering you up no end, it attracts people to you.
(3) Learn a new skill: Learning something new not only keeps your brain active, it could open up a whole new world, including new friends. Check out local education authority courses, visit www. learndirect. co. uk or your nearest University of the Third Age group at www. u3a. org. uk
(4) Exercise: Not only does regular exercise help prevent heart disease, stroke, some cancers and slow the progression of Alzheimer's, it's as effective for mild to moderate depression as some antidepressants.
(5) Join a group: If you choose something you're really interested in - whether it's rambling, reading or music - you'll instantly find you're with like-minded people.
(6) Be a volunteer: People who do voluntary work for two hours a week have lower depression rates and better health than those who don't.
(7) Eat healthy, mood-boosting food: Instead of fatty comfort foods, go for oily fish such as sardines, salmon and mackerel, plus fresh fruit and vegetables, wholemeal bread, nuts and lean chicken.
(8) Get a pet: Owning a pet helps lower blood pressure, boost immunity and ease depression. And walking a dog every day is a great way to get out and meet people.
Related articles:
Easing Your Way Out of Loneliness
Walking the dog beats loneliness and depression
People not always needed to alleviate loneliness
Genetic fingerprint of loneliness and the immune system
by Dr. Miriam Stoppard, M.D, D.Sc
Feb. 18, 2009
I'm not surprised to hear that being lonely is as bad for your health as smoking or obesity - but you can do a lot to beat it.
When you're missing friends and family, blood pressure may soar and your immune system weaken, Chicago University researchers said this week.
Scientists have known for years that people with a good network of friends tend to live longer than those without. They're also less likely to fall victim to depression.
However, loneliness is more common these days. We live longer, have fewer children and are more likely to move away from our home towns, so we're no longer part of close-knit communities.
The study found that loneliness:
Raises blood pressure: The loneliest people had blood pressure readings 30 points higher than the most sociable, making them three times more likely to get heart disease or have a stroke than those with normal blood pressure.
Lowers immunity: High levels of stress hormone cortisol, found to be more common in lonely people, can suppress ability to fight off infection.
Interferes with sleep: Poor sleep is linked to obesity and depression.
Encourages bad habits: The lonelier you are, the more likely you are to comfort-eat fatty, sugary foods and the less likely you are to exercise.
Faster progression of Alzheimer's: It's not known why but could be the result of lack of mental stimulation.
How you can get connected
(1) Make the effort with family: Ask your family to stay in touch and try to plan regular meetings. If you have more spare time than them, accept that you may have to do more of the running. Meanwhile, stay in touch with phone calls, texts and emails.
(2) Get out of the house daily: Even if it's just to go to the shops. Smile at people and make conversation with anyone you see regularly, like a local shopkeeper. Smiling not only releases feelgood chemicals, cheering you up no end, it attracts people to you.
(3) Learn a new skill: Learning something new not only keeps your brain active, it could open up a whole new world, including new friends. Check out local education authority courses, visit www. learndirect. co. uk or your nearest University of the Third Age group at www. u3a. org. uk
(4) Exercise: Not only does regular exercise help prevent heart disease, stroke, some cancers and slow the progression of Alzheimer's, it's as effective for mild to moderate depression as some antidepressants.
(5) Join a group: If you choose something you're really interested in - whether it's rambling, reading or music - you'll instantly find you're with like-minded people.
(6) Be a volunteer: People who do voluntary work for two hours a week have lower depression rates and better health than those who don't.
(7) Eat healthy, mood-boosting food: Instead of fatty comfort foods, go for oily fish such as sardines, salmon and mackerel, plus fresh fruit and vegetables, wholemeal bread, nuts and lean chicken.
(8) Get a pet: Owning a pet helps lower blood pressure, boost immunity and ease depression. And walking a dog every day is a great way to get out and meet people.
Related articles:
Easing Your Way Out of Loneliness
Walking the dog beats loneliness and depression
People not always needed to alleviate loneliness
Genetic fingerprint of loneliness and the immune system
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