Social isolation is associated with poor nutritional intake in older adults

As we age, maintaining a nutritious diet becomes even more important for our overall health. Healthy whole foods provide micronutrients that help keep your body strong, support your immune system, and keep your brain functioning well.

However, social isolation can lead to a lack of adequate amounts of these nutrients due to a variety of factors. If this condition persists for an extended period of time, your health will be adversely affected as your body requires a continuous supply of nutrients to function optimally.

Does nutritional deficiency increase loneliness?

In a study published in the journal Age and Aging, researchers investigated the link between specific dietary micronutrient deficiencies and loneliness. They hypothesize that the lonelier a person is, the higher the risk of developing health problems.¹

To begin the study, researchers used the British Longitudinal Study of men and women aged 50 and over. Starting in 2002-2003, researchers slowly collected data over a number of years, resulting in a sample size of 3,771 people.²

Dietary intake was assessed using a questionnaire consisting of approximately 200 items divided into 21 categories. Participants reported the food and drinks they consumed, as well as the serving size, to create an accurate analysis. From there, the team calculated macro- and micronutrient intakes by comparing responses to standard UK food tables.³

To measure participants’ social isolation and loneliness, an index was created consisting of the following criteria:⁴

• Frequency of social contact with other relatives
• whether you are part of a club
• if they lived alone

An additional questionnaire was also provided to assess participants’ perceived loneliness. Their responses were rated on a scale, with higher scores indicating greater feelings of loneliness. Overall, their study builds on previous research that established a link between social isolation and poor diet in older adults.⁵

Micronutrients lacking in the elderly

Researchers identified gaps in the existing literature, particularly the lack of comprehensive data focused on micronutrient intake in socially isolated older adults. Although research has investigated the broad relationship between social isolation and overall diet quality, the specific effects on essential vitamins and minerals have not yet been investigated.

As most people know, adequate intake of micronutrients plays an important role in promoting healthy aging and preventing various health problems. In this study, the authors found that respondents were deficient in five important nutrients:

• magnesium
• potassium
• vitamin B6
• folate
• vitamin C

These nutrients play important roles in your overall health, including supporting your immune system and ensuring proper brain function. In particular, magnesium and potassium are essential for muscle and nerve function, while vitamin B6, folate (also known as vitamin B9), and C play important roles in energy metabolism and cognitive health.⁶

The study itself does not delve into why micronutrient deficiencies are more common in socially isolated older adults, but lead author Dr. Andrew Steptoe hypothesizes that:⁷

“One explanation for this association is that if you are more isolated, you may not have other people around you who can provide you with information about healthy foods and encourage a more diverse diet. Older people also tend to stick to the diet they know and may not change their food as much as they used to.

Increase your micronutrient intake with healthy foods

Are you lacking in any of the micronutrients mentioned in the research? Don’t worry, you can correct these deficiencies by changing your diet. But before that, try to minimize your intake of linoleic acid (LA), as I believe it is the most harmful toxin in the Western diet. . It is commonly found in vegetable oils, ultra-processed foods, and beverages.

To protect your health, we recommend keeping your LA intake below 5 grams. LA is associated with systemic inflammation, increased risk of neurodegenerative diseases, and decreased antioxidant capacity of the body, so if you can keep it below 2 grams, even better. That being said, we recommend adding the following nutritious foods to your diet.

Exercise can also help avoid feelings of loneliness

In addition to addressing the micronutrient deficiencies mentioned in the study, it is also recommended to start exercising regularly to avoid feeling depressed. There are many studies showing that exercise helps improve overall mental health. It also promotes your body image and identity, thereby motivating you to continue exercising.

As pointed out in research⁸ According to a paper published in the journal Geriatric Nursing, exercise has a significant impact on both the physical and mental health of older adults. Specifically, researchers noted that people were 15% to 30% less likely to experience feelings of loneliness or social isolation while exercising.

Additionally, people who exercise tend to have lower medical costs and feel less lonely. In other words, the money you save by taking care of yourself will make you feel better because you won’t have to worry about hospital costs.

In another study,⁹ Similar findings were observed. People who exercised more generally had better temperaments and improved quality of life. For example, researchers noted that exercise improves sleep quality, an important component of mental health. Exercise also helps fight cravings from unhealthy habits like smoking, leading to better overall health. Researchers also noted the benefits of exercise for mental health.

“Physical activity and exercise have been shown to improve symptoms of depression and overall mood in people of all ages. Exercise has also been associated with reduced symptoms of depression and anxiety in children and adolescents. I am.

Studies integrated around the world have revealed that physical exercise is more effective than controls and is an effective treatment for depression. Much of yoga, with its emphasis on breathing techniques, self-awareness, and relaxation techniques, has a positive effect on depression and feelings of well-being. ”

So, what is the best way to exercise? We believe the best approach is through moderate-intensity activities such as yoga, gardening, and recreational cycling. As mentioned in an interview with Dr. James O’Keefe, doing these over the long term provides better results than intense exercise.

If you’d like to learn more about this radical approach to exercise, read my article, Identifying Your Momentum Sweet Spot. Here, we discuss O’Keefe’s research and specific strategies to avoid crossing the line of high-intensity exercise that can negatively impact your health.