When we think about heart disease, the first things that come to mind are physical factors: high blood pressure, high cholesterol, and lack of exercise.

However, there’s another, often-overlooked factor that can have a big impact on heart health: loneliness.

It’s well-known that loneliness can have a negative impact on mental health, increasing the risk of depression, anxiety, and other mental health conditions. But it may also be taking a toll on our physical health, too.

Research has suggested that loneliness may be linked to an increased risk of heart disease, stroke, and other cardiovascular problems.

What is loneliness?

Loneliness is different from being alone, though the two are often confused. Being alone can be a peaceful and rejuvenating experience, while loneliness is marked by feelings of isolation, disconnection, and a lack of meaningful social connections.

Loneliness can occur at any age, but it is particularly common among older adults who may be living alone, experiencing the loss of loved ones, or facing health problems.

How does loneliness impact heart health?

There are a few different ways that loneliness may impact heart health. One of the most well-known is through its effects on stress.

When we are lonely, we may feel more stressed and anxious, and this could trigger the body’s “fight or flight” response. This response floods the body with hormones like adrenaline and cortisol, which can cause the heart to beat faster and harder, increase blood pressure, and raise the risk of heart problems over time.

Loneliness may also contribute to unhealthy behaviors that can increase the risk of heart disease. For example, when we are feeling lonely, we may be more likely to eat unhealthy foods, drink too much alcohol, and avoid exercise.

These behaviors can raise our risk of high blood pressure, obesity, and other cardiovascular problems.

What does the research say?

While loneliness’s impact on heart health is still being studied, early results suggest that the connection is real.

In a study of over 181,000 adults published in the journal Heart, researchers found that those who reported feeling lonely or socially isolated had a 29% higher risk of developing heart disease and a 32% higher risk of stroke compared to those who felt socially connected. Another study of over 4,600 adults found that those who reported feeling lonely had higher levels of inflammation, which is a risk factor for heart disease.

Other studies have shown that socially isolated people may be less likely to seek medical care when they need it, which could increase their risk of undiagnosed heart problems.

And in a study of rats, those who were socially isolated had higher levels of the stress hormone cortisol and showed signs of heart damage compared to those who were not isolated.

What can be done?

If you are experiencing loneliness, there are steps you can take to improve your heart health. One of the most important is to reach out and connect with others. This could mean calling a friend, joining a club or group, or volunteering in your community.

Even small interactions, like smiling at a stranger or striking up a conversation with a neighbor, can help to reduce feelings of loneliness and improve your mental and physical wellbeing.

Other strategies for reducing loneliness include practicing self-care, such as getting enough sleep, eating a healthy diet, and getting regular exercise.

Making time for activities you enjoy, such as reading, gardening, or participating in a favorite hobby, can also improve your sense of wellbeing and reduce feelings of isolation.

If you are struggling with loneliness and it’s impacting your mental and physical health, consider reaching out to a mental health professional.

Counselors and therapists can help you identify the underlying causes of your loneliness and provide strategies for building meaningful social connections.

The bottom line

Loneliness is a serious issue that can have a negative impact on both mental and physical health.

While many of us may experience feelings of loneliness from time to time, it’s important to recognize when these feelings are becoming chronic and affecting our quality of life. By taking steps to build meaningful connections with others, practice self-care, and seek professional help when needed, we can reduce our risk of heart problems and improve our overall wellbeing.