Stay Socially Active to Avoid Loneliness and Isolation

As we age, maintaining meaningful connections becomes increasingly important, yet many older adults find themselves spending more time alone. Approximately 5 million seniors live alone in the U.S. today, and almost twice as many of those people are women. Isolation and loneliness are more than just unpleasant experiences— they can significantly impact health and well-being. Understanding these effects and learning how to combat them can be critical to health and quality of life.

Physical and Mental Challenges

Research shows that chronic loneliness can trigger stress responses in the body, increasing levels of cortisol—a stress hormone—over time. This can lead to inflammation, heart disease, and even a weakened immune system. One study showed that the impact of loneliness on health is equivalent to smoking 15 cigarettes a day.

Isolation doesn’t only affect physical health. Loneliness and social isolation are linked to a range of mental-health challenges, including depression and anxiety, and research indicates that the risk of cognitive decline and dementia doubles among older adults who experience prolonged isolation.

Negative Impact of Isolation

Several factors influence the relationship between social isolation and health. “Social connectedness is one of the most significant predictors of healthy aging,” says Susan Evans, PhD, professor of psychology in clinical psychiatry at Weill Cornell Medical College. “People with fewer social supports are less inclined to engage in healthy behaviors, such as exercise. They may also have difficulty adhering to prescribed medical treatments,” she says.

Social Interaction

Engaging in regular social interactions helps keep the brain active and resilient, much like physical exercise keeps muscles strong. “Engaging in social interactions helps people maintain and even improve executive functioning that includes memory, attention, and critical thinking skills,” says Dr. Evans. Engaging in conversation, laughter, or even shared hobbies provides mental stimulation that can slow cognitive decline. Socializing also fosters a sense of belonging and purpose. “Connecting with others reduces the effects of stress on the brain and can foster a sense of meaning in life, which is essential to our overall well-being,” says Dr. Evans.

Build a Social Network

For women who are retired, on their own after the loss of a partner, or dealing with a newly empty nest after their adult children launch, building a social network or maintaining existing ones is critical. Participating in regular activities with friends, family, or community groups can create a sense of connection and fulfillment. “As a cognitive behavioral therapist, I often see older women who are coping with depression and anxiety as a result of social isolation. I help them create a schedule that involves engaging in activities with other people. This may entail joining a group activity such as tai chi or a book club or meeting up with a friend for coffee or a movie,” says Dr. Evans.

How to Stay Connected and Active

Consider these suggestions to maintain or build relationships:

Join Clubs/Groups. Many libraries, senior centers, and community centers offer book clubs, gardening groups, or arts and crafts workshops.

Volunteer. Give your time to a cause. Whether mentoring young women or helping at a food pantry, volunteering connects you with others.

Exercise. Walking groups, yoga classes, and water aerobics are great ways to stay fit while fostering social connections.

Virtual Connectivity

For women who have mobility challenges, staying socially active may require thinking outside of the box. Virtual classes and social meetups can help. “In-person social interactions are particularly advantageous in promoting physical and mental well-being in older women, but virtual social groups can offer significant benefits as well,” says Dr. Evans.

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