What it takes: Loneliness and isolation
Feeling lonely or cut off is linked to higher risk of heart disease, stroke, depression, anxiety and dementia, comparable to some well-known risks like smoking. Regular contact, even short, helps.
Living alone
Your own space and schedule, and nobody else around by default.
Living alone is not the same as being lonely, and many people thrive on it. But it does make it easier to go days without real contact, to skip meals or cook less, and to have no one notice if something goes wrong. Loneliness and isolation are linked to heart disease, dementia and depression.
What it takes and what to do
What it takes: Cooking for one, or not at all
Cooking for one person can feel like too much effort, so meals drift toward snacks, takeout and processed food. Protein, fiber and produce are often what gets dropped.
What to do about Cooking for one, or not at all
Include protein at each mealDailySpread your protein across breakfast, lunch and dinner instead of saving it all for one meal. Eat a range of colorful produceDailyGet at least five servings of vegetables and fruit a day, mixing greens, reds, oranges, citrus and beans. Hit a daily fiber targetDailyWork up to 25–35 grams of fiber a day from whole grains, beans, fruit, vegetables, nuts and seeds. Limit ultra-processed foodDailyBuild most meals from whole or minimally processed foods, and treat packaged snacks and fast food as extras.What it takes: Nobody to notice
When you live alone, a fall, a new symptom or a slow slide in mood can go unnoticed. A regular check-in with someone, and keeping up with checkups, adds a safety net.
What to do about Nobody to notice
Make time for peopleWeeklyReach out to friends, family or neighbors each week, and build in regular shared activities. Get a yearly checkupYearlySee your primary care provider for preventive care, the screenings and vaccines you are due for, and questions about your health.What it takes: Fewer reasons to move
Without someone to walk with or errands shared with others, it is easy to stay in. Group activities, classes or volunteering combine movement with company.
What to do about Fewer reasons to move
Take a brisk daily walkDailyWalk at a pace that raises your breathing for at least 10 minutes a day, building up over time. Strength-train twice a weekWeeklyWork all your major muscle groups on at least two days a week. Practice standing on one legDailyA daily balance drill that trains your ankles, hips and reflexes.When to see a professional
Talk to a doctor if loneliness or low mood lasts more than two weeks, if you are drinking more to fill the time, or if you have thoughts of harming yourself. In a crisis, call or text 988.