As you age, maintaining a nutritious diet becomes more important for your overall health. Healthy whole foods provide micronutrients that help keep your body strong, support your immune system, and keep your brain functioning well.
However, if you are socially isolated, you are likely neglecting adequate amounts of these nutrients due to a variety of factors. If this occurs over a long period of time, it has adverse health consequences as the body requires a constant supply of nutrients to function optimally.
Does nutritional deficiency make you more lonely?
In a study published in Age and Aging, researchers examined the link between certain dietary micronutrient deficiencies and loneliness. They assume that the lonelier a person is, the higher their risk of developing health problems.1
To set up the study, researchers used the English Longitudinal Study of men and women over 50 years of age. Beginning in 2002/2003, researchers slowly collected data over several years, resulting in a sample size of 3,771 people.2
Dietary intake was assessed through a questionnaire consisting of approximately 200 items divided into 21 categories. Participants reported the food and drinks they consumed and the serving size for accurate analysis. From there, the team compared the answers to a standard British food chart to calculate macro- and micronutrient intakes.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
- Have you joined a club?
- If they lived alone
Additional questionnaires were also given to participants to assess their perceived loneliness. Their answers were rated on a scale, with higher scores indicating greater loneliness. Overall, their study builds on previous research that established a link between social isolation and poor eating habits in older people.5
Micronutrients lacking in elderly people
Researchers identified a gap in the existing literature: a lack of comprehensive data specifically focusing on micronutrient intake in socially isolated older adults. While research has explored the broad relationship between social isolation and overall diet quality, the specific effects on essential vitamins and minerals have not yet been fully explored.
As most people know, adequate intake of micronutrients plays an important role in promoting healthy aging and preventing a variety of health problems. In the study, the authors found that respondents were deficient in five important nutrients:
- magnesium
- potassium
- Vitamin B6
- folic acid
- Vitamin C
These nutrients play an important role in overall health, including supporting the immune system and ensuring proper brain function. Magnesium and potassium, in particular, 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
Although the study itself did not explore why micronutrient deficiencies are more common in socially isolated older adults, lead author Andrew Steptoe, Ph.D., offers one theory:7
“One explanation for this link is that the more isolated you are, the less likely there are others around to provide information about what is healthy and encourage a more varied diet. Older people also tend to stick to the diet they know and may not vary their foods as much as they used to.”
Increase your micronutrient intake with healthy foods
Are you deficient in any of the micronutrients mentioned in the study? Don’t worry. Modifying your diet can help address these deficiencies. But before you do that, minimize your linoleic acid (LA) intake. I believe that linoleic acid 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, it is recommended that you keep your LA intake below 5 grams. Since LA has been linked to systemic inflammation, increased risk of neurodegenerative diseases, and reduced antioxidant capacity in the body, if you can consume less than 2 grams, even better. That said, it’s a good idea to add the following nutritious foods to your diet:
| magnesium | potassium | Vitamin B6 | folic acid | Vitamin C |
|---|---|---|---|---|
| dark leafy vegetables | watermelon | dark leafy vegetables | Brussels Sprouts | red bell pepper |
| Berry | banana | papaya | broccoli | parsley |
| organic yogurt | coconut water | orange | spinach | kiwi |
| Potatoes (peeled and boiled) | tomato | melon | broccoli | |
| banana | strawberry |
Exercise also helps prevent loneliness
In addition to addressing the micronutrient deficiencies noted in the study, it may be a good idea to start exercising regularly to prevent depression. There is considerable research showing that exercise helps improve overall mental health. It also promotes body image and identity, inspiring you to keep exercising.
As noted in one study:8 Exercise has a significant impact on the physical and mental well-being of older adults, according to a study published in Geriatric Nursing. Specifically, researchers found that exercising reduced the likelihood of experiencing loneliness and social isolation by 15 to 30 percent.
Moreover, people who exercise tend to spend less on medical expenses, which reduces loneliness. In short, the money you save by taking care of yourself will help you feel better because you won’t have to worry about hospital bills.
In another study9 Similar results were observed. People who exercised more generally had better dispositions and improved quality of life. For example, researchers noted that exercise improves sleep quality, an important factor in mental health. Exercise also helps fight cravings caused by unhealthy habits like smoking, which benefits your overall health. Researchers also noted the mental health benefits of exercise:
“Physical activity and exercise have been shown to improve depression symptoms and overall mood in people of all ages. Exercise has also been linked to lower symptoms of depression and anxiety in children and adolescents.
A globally pooled study has found that physical exercise is more effective than control groups and is a viable treatment for depression. “Most forms of yoga that begin with a focus on breathing exercises, self-awareness, and relaxation techniques have positive effects on depression and well-being.”
So what is the best way to exercise? I believe the optimal approach is moderate-intensity activities such as yoga, gardening, or recreational cycling. As mentioned in our interview with Dr. James O’Keefe, performing these activities over the long term may provide better benefits compared to vigorous exercise.
To learn more about this radical approach to exercise, read my article “Finding the Sweet Spot for Momentum.” There, I discuss O’Keefe’s research and specific strategies to help you avoid engaging in strenuous exercise that is detrimental to your health.
