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Over 14 million older adults live alone in the U.S., according to the Administration on Aging[1]2020 Profile of Older Americans. Administration for Community Living. Accessed 5/3/2022. . Unfortunately, loneliness and isolation are serious issues with deleterious health implications. Both are linked to decreased physical and mental health, as well as increased mortality. In fact, The National Institute on Aging notes loneliness and isolation can lead to higher risk of depression in people as they age.

Understanding how loneliness and isolation manifest in real-world scenarios can help you spot the signs in yourself or those you love and know how to help.

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While related and often intertwined, loneliness and isolation are different phenomena. However, it’s possible for both to exist at the same time.

“Social isolation can lead to loneliness, and loneliness can lead to social isolation, and in some instances, social isolation and loneliness may also occur simultaneously,” says board-certified geriatrician Ankur Patel, M.D.

Social isolation is a lack of social contacts and connections, whereas loneliness is a subjective feeling of being separated or alone. People can be socially isolated yet not feel lonely, and people can be surrounded by others yet still feel sadly alone.

Though similar, it’s important to recognize the difference, as social isolation may affect individuals differently. For example, a naturally introverted person might tolerate isolation better than someone who prefers frequent social interaction and engagement.

Social relationships are central to human well-being. A lack of meaningful connectivity can have damaging effects that may become apparent through physical or mental manifestations in affected individuals. However, social isolation and loneliness are not easily measured.

Signs that might indicate loneliness and isolation, according to Dr. Patel, include:

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Older adults are inherently at a higher risk for isolation and loneliness simply due to the changes in health and social connections that run concurrent with aging.

The following factors may also increase one’s risk of loneliness and isolation, says Dr. Patel:

If you want to assess your potential risk of loneliness (or the risk of a loved one), consider taking the UCLA Loneliness Scale test. The test is free and only contains 20 questions.

The following three questions might also be used to gauge a person’s feelings of loneliness quickly, according to a study in Sage Journal’s Research on Aging. Each question should be answered with “hardly ever,” “some of the time,” or “often”[3]Hughes M, Waite L, Hawkley L, Cacioppo J. A Short Scale for Measuring Loneliness in Large Surveys. Research on Aging. 2004;26(6):655–672.. :

If your answers fall in the “often” category, you may be at higher risk of loneliness and isolation.

The health dangers of social isolation and loneliness in older adults should be taken very seriously. In fact, according to a study in Perspectives on Psychological Science, loneliness and isolation among older adults can be as deadly as smoking or obesity[4]Holt-Lunstad J, Smith T, Baker M, Harris T, Stephenson D. Loneliness and Social Isolation as Risk Factors for Mortality: A Meta-Analytic Review. Perspectives on Psychological Science. 2015;10(2):227-37. .

Additionally, isolated individuals are more likely to neglect their health, often developing bad habits like smoking and drinking in excess while decreasing physical activity, says Dr. Patel. These habits can lead to other chronic conditions, such as hypertension and diabetes. Older adults suffering from loneliness and isolation are also more likely to be the victims of elder abuse in its various forms, including physical or verbal abuse, as well as financial exploitation, he adds.

Other ways loneliness and isolation can impact a person’s life, according to the Committee on the Health and Medical Dimensions of Social Isolation and Loneliness in Older Adults, include:

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Fortunately, there are many simple changes a person can make to mitigate the negative effects of isolation.

Prevention can help decrease the risks of isolation and loneliness before they begin. Dr. Patel says a daily routine is a vital tool. Wake up, make your bed right away, brush your teeth, shower, eat breakfast and/or exercise. These small daily rituals can assist in keeping you engaged and active while staving off loneliness.

Staying physically active is essential in helping to prevent and alleviate loneliness and isolation in older adults, according to Dr. Patel. “Regular physical activity can also help seniors maintain independence and the ability to carry out daily tasks, lower their risk of anxiety and depression, promote mental acuity and improve sleep,” he says. If you’re looking for ways to incorporate movement into your daily routine, consider joining a group exercise class or walking in your neighborhood with a friend. Get In Shape With Your Own Fitness And Wellness Coach

Eating a healthy diet is also effective for loneliness prevention. “Good nutrition improves physical health, regulates emotions and feelings, and positively influences one’s overall well-being,” says Dr. Patel. A healthy diet can also decrease the risk of chronic diseases, such as diabetes and hypertension.

Staying properly hydrated is also essential—a study conducted at UCLA found 40% of older adults may be chronically under-hydrated[5]Mentes JC, DeVost MA, Nandy K. Salivary Osmolality, Function, and Hydration Habits in Community-Dwelling Older Adults. SAGE Open Nursing. January 2019. . Mild to moderate dehydration can lead to multiple symptoms that may cause discomfort, which might prevent other activity. “This ‘not feeling good’ feeling will prevent you from going out and socializing,” says Dr. Patel. Give Noom A Try

The importance of getting high-quality sleep is equally important. “Lack of sleep has been associated with chronic diseases like obesity, diabetes, heart diseases and depression,” says Dr. Patel. “Getting enough sleep is not a luxury—it’s essential for good health.”

In fact, researchers at University of California, Berkeley found a link between sleep loss and social isolation. “The less sleep you get, the less you want to socially interact,” explains one of the researchers. “In turn, other people perceive you as more socially repulsive, further increasing the grave social isolation impact of sleep loss.”[6]Poor sleep triggers viral loneliness and rejection. University of California, Berkeley, Psychology. Accessed 5/27/2022.

Finally, having consistent medical check-ups can help keep you healthy and, in turn, prevent isolation, says Dr. Patel. Eye and hearing exams can help ensure older adults are able to drive safely and can hear properly. Poor vision and hearing—or other chronic health conditions perceived as embarrassing, such as urinary incontinence—can cause a person to self-isolate, which can lead to feelings of loneliness. Regular dental appointments are important, too, as unresolved dental issues or a need for dentures can have an impact on personal comfort and self-esteem.

Luckily, there are many ways to feel connected and prevent loneliness. Dr. Patel recommends the following tips:

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Kimberly Dawn Neumann is a New York City-based magazine and book writer whose work has appeared in a wide variety of publications, including Women’s Health, Health, Cosmopolitan, Fitness, Prevention, Redbook and more. She graduated summa cum laude from the University of Maryland’s College of Journalism, and she holds certifications as an American Council on Exercise fitness professional, a certified life coach, a 200-hour RYT yoga instructor, and an Active Isolated Flexibility Technician. She is a top barre and dance instructor, a former National Competitive Aerobics Champion Bronze Medalist and a Broadway performer. She has also starred in 10 exercise videos. For more, visit: www.KDNeumann.com.