Loneliness: What are you hungry for?
As lockdown restrictions are being lifted in some areas and the adverts for family Christmases are on the TV 24-7 what seems not to have hit the headlines is the worryingly increase in loneliness across the UK.
Numbers that where worryingly high at the beginning of COVID now seem set to escalate as we move into Christmas and the winter season.
Loneliness has both a psychologically and physically affect on the person. Short periods of feeling lonely can have a massive impact not only on our mental health but we can also see physical changes in the body.
What the statistics are telling us
The office for National Statistics in the UK completed a survey from 3rd April to the 3rd May 2020 looking at the corona virus and loneliness in Great Britain in this period. What they found was that 2.6 million people where ‘chronically lonely’ and that 7.4 million people felt that their wellbeing within a 7 day period had been negativity affected. The term ‘lockdown lonely’ has born.
The latest figures from the office of National Statistics in the UK for November 2020 are saying that early indications are that pandemic-induced loneliness will reach it's highest-ever levels this winter, with 4.2 million people describing themselves as 'always' or 'often' lonely - around 8% of the population.
These numbers are a stark reminder of the hidden impact of the pandemic and that if we ourselves our not feeling the impact of loneliness at this time family and friends will be.
Loneliness and the affect on the body
At the same time as the numbers for loneliness came onto my radar so did this piece of research highlighting the physical changes to the body with loneliness. This research makes the link between how loneliness can trigger the same response in the brain as hunger. This was a small study of 40 people and the period of time the participants where in social isolation for was only 10 hours but it struck home what could then happen if this social isolation was extended over a period of weeks and months.
What they found was that loneliness acts as a signal just like hunger that something is wrong and action needs to be taken. They found that hunger and loneliness both activate the same part of the brain and cause a dopamine response - that is we look for a reward. It is little wonder that many people have found that they are overeating. Feeling lonely and this sensation in your body that something needs ‘fixing’ has us reaching for highly palatable food to release dopamine and make us feel good.
Do you reach for something high in sugar, fat and/or salt?
You are not alone with this. Talking to both friends and clients over the last few months there is a common thread - the changes in hunger patterns and the need for eating quick fix snacks. Eating has become a way to make many people feel better… that fix the brain is looking for perhaps?
But what else is going on?
Loneliness can also increase our stress hormones , especially cortisol. This may alter:
Sleep - causing us to either have disturbed sleep or just to be tired all the time
weight gain - cortisol likes a little spare tummy fat in case of emergencies plus lack of sleep messes with our hunger and satisfaction hormones
heart problems and increased blood pressure
inflammation and changes in our immunity - make us more likely to become ill (not what you need in the middle of a pandemic!!)
cognition - we might struggle with certain tasks or our motivation my become low
Our bodies are complexed things and the interplay between the changes in the different hormones can have us feeling out of control and our health can struggle.
What can you do now?
If you are feeling lonely there are a few simple things that you can do to help you feel more in control of the situation and help to reduce the feelings of loneliness.
Stop the social media scroll - it can be easy to fill our time with social media or watching rubbish TV but actually this can compound feelings of loneliness, turn our brains to mush and give us the dreaded FOMO
Phone a friend - making the time to have a proper conversation with a friend rather than a quick message on WhatsApp will help you feel connected plus it gives you both something to look forward to. It will help to reduce stress hormones and increase those feel good endorphins. Try to connect to one friend every day
Get outside - interacting with nature and movement will help to reduce the stress hormones and increase those feel good ones. Plus it will also help if your sleep has been rubbish as it helps to reset one of the hormones linked to sleep
Get moving - physical activity releases feel good endorphins, keeps your heart healthy and can help with sleep. Plus it can keep your mind busy, especially if you have to coordinate your movements or keep a count of what you are doing. Exercise not your thing? Then why not put on some music and have a dance
Eat nutritious meals - make sure that each meal you eat includes protein, fats, complex carbs and lots of veggies plus some fruit. If you need support with what is a nutritional balance diet please get in touch
Make sleep a priority - establishing a regular sleep routine will support the reduction of those stress hormones and will improve your energy levels. Click here to receive my free e-book on sleep
Learn something new or pick up an old hobby - this will stimulate your brain and help you to focus your mind in a positive way plus you will have something to show for it at the end. I have picked up my crochet again and it is looking likely that I will have a new thrown by the New Year
Seek support - if you are overwhelmed by feelings of loneliness please seek support. There are lots of agencies that can help You don’t have to go through this alone.
I hope you have found the information here useful. If you are feeling lonely please find a way of reaching out to family and friends. If you feel your needs can’t be supported by those closet to you please seek appropriate health support.
Take care,
Lesley xx