The warning signs your loneliness is harming your health and 7 things to do NOW to prevent an early grave
IT might not sound like something you would book an appointment with your GP about.
But loneliness is an early warning sign of potential health problems to come, like heart disease, stroke, Parkinson’s, dementia and obesity.
It also increases your risk of alcohol and drug abuse, eating disorders, depression and suicide.
One of the largest reviews of studies published in 2010 found that strong social ties increase the odds of survival by 50 per cent.
It led experts to claim that loneliness is “as detrimental to health as smoking 15 cigarettes a day“.
It’s a bold claim, but evidence to support the idea is growing, as is the number of lonely Brits.
The Office of National Statistics (ONS) found that a quarter of adults (27 per cent) admit that they have felt lonely “often, always, or some of the time”.
Charity Age UK also discovered nearly a million older people across the country say they repeatedly feel lonely, while 4.2million of those aged over 65 live alone.
“And it’s likely to be much higher,” life coach and Neuro-Linguistic Programming Master Practitioner Jeff Spires tells Sun Health.
“So many people who are lonely never talk about it.
“It’s almost a taboo to admit you are lonely and many don’t even tell loved ones because they don’t want to be a burden on them.
“The numbers of people in the UK who are currently experiencing loneliness are very likely to be much higher than these reports find.”
The figures are thought to be so high in fact, that many experts describe loneliness as an epidemic in our society – and being on its way to being the UK’s most dangerous health issue and leading indirect cause of death.
When it’s a health risk
Jeff says one of the problems with loneliness “is that people don’t connect their poor health to being lonely”.
We all feel loneliness from time-to-time.
But what are the signs that it has gotten so bad, your health is at risk?
Loneliness can present as physical symptoms and change how we behave.
The NHS says you might:
- get nervous about or avoid going to social events
- change your daily routines, like stop cooking for yourself, caring about your appearance or getting up early
- find it difficult to get to sleep or stay asleep
You may also have a persistent low mood, feel anxious or stressed on top of feeling of loneliness.
If you are feeling lonely, you may have become stuck in a rut.
In its 2024 report, Age UK said: “Despite concerted efforts to reduce it, the stigma (including self-stigma) surrounding loneliness can shape the experience of loneliness and make it difficult for anyone to admit they’re feeling lonely.
“People experiencing loneliness often do not recognise it themselves, and when they do, this stigma, often accompanied by a loss of confidence, can prevent them from accessing available services.”
Jeff says: “The good thing about loneliness is that once you identify that you are experiencing it, there are actually a huge number of things you can do to start reducing it straight away.”
1. Early start
WHETHER you need to or not, getting outside and seeing other people within two hours of waking up helps reduce loneliness for the rest of the day.
Getting daylight exposure first thing, even if the sun is behind the clouds, stabilises your circadian rhythm (your internal clock) and stimulates positive hormone release, helping ward off feelings of isolation and depression, experts say.
So don’t wallow in the house all day – get outside in nature or a bustling town to feel connected.
2. Exercise
EVEN if it’s just for 10 minutes, exercise can significantly reduce your feelings of loneliness, studies show.
A fast-paced walk, a home workout or a gym class – getting moving stimulates the brain, improves self-confidence, gives self purpose and releases oxytocin – the feel good hormone.
We all know that exercise helps with physical health, too.
There are so many forms of exercise you can give a go, from dance to yoga, weights to swimming, and running to boxing.
Better still? Make it a social occasion too.
Find an exercise community you can join to get social interaction.
Some are free, like parkrun, in which sometimes hundreds of people run 5km around their local park every Saturday morning.
You're Not Alone
EVERY 90 minutes in the UK a life is lost to suicide
It doesn’t discriminate, touching the lives of people in every corner of society – from the homeless and unemployed to builders and doctors, reality stars and footballers.
It’s the biggest killer of people under the age of 35, more deadly than cancer and car crashes.
And men are three times more likely to take their own life than women.
Yet it’s rarely spoken of, a taboo that threatens to continue its deadly rampage unless we all stop and take notice, now.
That is why The Sun launched the You’re Not Alone campaign.
The aim is that by sharing practical advice, raising awareness and breaking down the barriers people face when talking about their mental health, we can all do our bit to help save lives.
Let’s all vow to ask for help when we need it, and listen out for others… You’re Not Alone.
If you, or anyone you know, needs help dealing with mental health problems, the following organisations provide support:
- CALM, www.thecalmzone.net, 0800 585 858
- Heads Together,www.headstogether.org.uk
- HUMEN www.wearehumen.org
- Mind, www.mind.org.uk, 0300 123 3393
- Papyrus, www.papyrus-uk.org, 0800 068 41 41
- Samaritans,www.samaritans.org, 116 123
3. Choose the cashier
BUYING shopping? Instead of heading for the short queue at the self-checkout, go to the cashier for a chat.
The same can apply anywhere, whether you’re ordering a takeaway (pick-up, rather than delivery) or going to the high street to buy clothes or furniture.
Small interactions and getting out of the house are also important for staving off dementia.
4. Invite a friend to a local event
EXPERTS believe that knowing what is happening in your local news, as well as local social events, helps to reduce loneliness as it gives a sense of belonging.
So read up on what’s going on this weekend, and think about attending – whether it’s alone or inviting a neighbour or friend to join you.
It can feel like you have nothing to say if you haven’t spoken to people for a while.
But doing an activity often gives you something to instantly engage with others on.
5. Sing
IT might sound simple, but research has found that singing aloud can help us feel less lonely, while also reducing feelings of sadness and anxiety.
Oxytocin (the feel good hormone) is released when we sing, which enhances feelings of trust and bonding, and also brings back memories.
One study by the University of Leicester showed that 96 per cent of participants in a workplace choir reported a reduction in stress, and 86 per cent felt feelings of loneliness were reduced.
Check out local choir groups, which offer a way of meeting others without the pressure of talking too much (if you’re nervous too).
You’ll need your voice, but for singing!
6. Adopt a pet
AN animal in the house can significantly help loneliness, experts say.
Research from the National Institutes of Health found having a pet lowered blood pressure, improved mood and eased stress, while also providing company throughout the day and, in turn, reducing negative feelings of being alone.
Cats and dogs are most popular and studied.
But research has found that watching sea life in aquariums can also help reduce stress and improve mood – so even a pet fish might help, and they won’t break the bank either!
7. Put yourself out there
IT’S possibly the hardest thing to do when you are in the depths of loneliness. But it’s important to ‘get out there’.
And if you’re not sure where to start, Age UK can support in connecting you with a service that you’d benefit from.
They have all sorts of groups including IT and digital training courses, exercise programmes, arts and crafts, pub lunches and quizzes.
If you’d prefer just to chat with someone, The Silver Line helpline is open 24 hours a day, all year round. Call 0800 4 70 80 90.
The hardest part is reaching out or finding that club or lifeline. Once you’ve turned up, you’ll be surprised at how welcoming and easy it can be to become part of a community or regular conversation.
You could also ask your GP about social prescribing. You may be referred to a social prescribing worker who listens to your needs and then finds you an organisation or club that can help.
A heritage social prescribing activity, for example, could see you participate in a local archaeological dig, or volunteer at a local museum.
It has been found to work particularly well for people who are lonely, have one or more long-term conditions, need support with poor mental health or who have complex social needs which affect their wellbeing.
The health risks of loneliness
Loneliness is linked with poorer health for a number of reasons, including that a person may not look after themselves in the same way, or that is harms the workings of the body. Here are some studied risks...
DEMENTIA
THE odds of developing dementia are 25 per cent higher if you are lonely, according to Age UK. Causes are likely connected — for example, social isolation, which can overlap with loneliness, is one of 14 risk factors for dementia.
The 2024 Lancet Commission found strong social connections would lead to five fewer cases of dementia per 100 people.
MENTAL HEALTH
Age UK warns that age discrimination means older people with mental health issues are more easily dismissed as “just lonely” when they need proper clinical support.
“Older people might think it’s a normal part of ageing to feel sad,” Jenny Lippiatt, Age UK’s health policy manager, told Sun Health. However they are just as likely to experience mental health issues as younger people, even if their symptoms differ.
For example, older people with anxiety are more likely to have physical symptoms, Age UK says.
HEART HEALTH
THE stress of isolation can put pressure on the heart — with high blood pressure, heart disease and stroke all linked to loneliness.
A study by Harvard TH Chan School of Public Health found that among 12,000 over-50s, those who scored “consistently high” for loneliness had a 56 per cent higher risk of stroke over eight years.
Meanwhile, scientists at Denmark’s Copenhagen University Hospital found lonely patients with ischaemic heart disease, arrhythmia, heart failure or heart valve disease were twice as likely to die from the conditions.
LOW IMMUNITY
John Cacioppo, a leading scientist investigating loneliness based at the University of Chicago, found evidence that it can increase inflammation while driving down antiviral response.
He also discovered evidence in 2015 that loneliness leads to fight or flight stress signalling, reducing the activity of white blood cells, which travel in the blood and fight infections.
A rise in stress hormone cortisol and poor sleep can also suppress immune function over time.