Eat, drink and be merry! Enjoying the holidays with diabetes

From parkview.com

By Rebecca Renninger, BSN, RN, RD, CDCES

Gatherings during the holiday season are often focused on food, drink and having a jolly time. If you have diabetes, you can still enjoy the festivities. Consider adopting these merry measures.  
 

Eat

Start your day with a filling breakfast. This will give you sustained energy and help prevent blood glucose spikes and drops. Try one of these suggestions:

• A berry, nut and Greek yogurt bowl
• Cottage cheese with ground flax seeds and fruit
• Oatmeal with pumpkin seeds, cinnamon and nut butter
• An egg and vegetable omelette with sweet potatoes

During the gathering:

• Eat your veggies. Bring your favourite vegetable to the party to share.
• When building your plate, add a generous number of vegetables. These fiber-filled standouts will help you feel fuller.
• Eat lean proteins. Foods like turkey will help you feel satiated.

Scan the table to pick out your favourite foods before adding anything to your plate. Then, consider this guidance for building a smart plate:

• ½ vegetables
• ¼ protein (meat, eggs, fish, etc.)
• ¼ fruit and starch
• 
   

Drink

Stay hydrated! Coffee or tea are good options for the morning, but be careful when it comes to adding in any sugary fixings.

Whenever possible, choose water, flat or carbonated. You can dress it up with cucumbers, cranberries or mint leaves. Drinking a full glass of water before eating increases satiety.

Benefits of water include:

• Improved sleep quality and mood
• Helps muscles work efficiently
• Regulates bowl movements
• Helps maintain a normal body temperature
• Lubricates joints, which can reduce aches and pains

Celebrate responsibly. Alcohol lowers blood sugar, so be careful! Limit your alcohol and when you do have it, drink with food.

Serving sizes with alcohol differ. Note:

• Beer: 12 ounces
• Wine: 5 ounces
• Hard liquor: 1.5 ounces
   

Be merry

To manage your mood, focus on rest and movement.

You need to get a good night’s sleep. These tips can help:

• Turn off the TV and put your phone away 30 minutes before you hope to be asleep.
• Light a candle or enjoy a fire in a fireplace.
• Drink some decaf tea like peppermint or chamomile.
• Listen to your favourite calming music, audio book or meditation.

Stay active!

• Play music and dance while doing the dishes.
• Take a walk in nature or through the neighbourhood to check out the Christmas lights.
• Organize a game of football in the yard or basketball in the driveway.
• Enjoy each other and focus on fun. Try a white elephant gift exchange or ornament exchange instead of more expensive gifts.

There’s so much to enjoy about the season that won’t hinder you from managing your diabetes.

https://www.parkview.com/blog/eat-drink-and-be-merry-enjoying-the-holidays-with-diabetes 

Diabetic retinopathy is treatable and preventable – but only if you catch it in time

From eu.usatoday.com

The five human senses include sight, hearing, smell, taste, and touch. While each of these matter for different reasons, they aren't perceived as being equal. For instance, according to a YouGov public survey, only 2% of Americans say that, of the five senses, they would miss their ability to smell the most; 3% of respondents said their sense of touch matters most; and 5% said taste is most important. 7% said their ability to hear was the sense they appreciated more than any other. But by far the sense people cared most about was their ability to see. A whopping 70% of Americans say they would miss their sense of sight more than losing any of the other five senses.

While many eye conditions can affect or diminish vision, myopia is the most prevalent one with about 30% of the global population having it. Other degenerative eye conditions or diseases go beyond diminished vision, however, and can completely rob you of your ability to see. For example, age-related macular degeneration, retinitis pigmentosa and glaucoma can all lead to blindness. 

Diabetic retinopathy is another condition that can cause complete loss of vision - and it's also one of the most frequently occurring. "Diabetic retinopathy is the most common cause of irreversible vision loss and blindness among people in the working age range in the USA and in many other countries," says Dr. Charles Wykoff, a medical and surgical retina specialist and an ophthalmologist practicing in Texas. 

What is diabetic retinopathy?

Diabetic retinopathy (DR) is an eye-related complication that can occur in people who have diabetes. It affects blood vessels in the retina - the "light-sensitive layer of tissue in the back of the eye," explains Wykoff. DR can lead to peripheral or night-time vision loss, visual disturbances such as oversensitivity to light and floaters, and, if left untreated, blindness. 

DR has two stages, explains Dr. Sun Kim, an endocrinologist at Stanford University, who specializes in treating diabetes. The first and earlier stage is called nonproliferative retinopathy and occurs when the retina begins to swell, leading to mild vision loss. "Proliferative retinopathy is the advanced stage of DR that can cause severe and sometimes even complete loss of vision," Kim says.

The National Eye Institute estimates that nearly half of the 800 million people with diabetes worldwide will develop some degree of diabetic retinopathy. "The biggest risk factor for the development of DR in type 2 diabetes is duration of the disease - how long a person has had it," says Dr. Sara Weidmayer, a practicing physician at the LTC Charles S. Kettles VA Medical Centre in Michigan. 

What causes diabetic retinopathy?

DR is caused by high blood sugar levels that, over time, "affect the integrity of blood vessels, especially very small micro-vessels called capillaries," says Weidmayer. She explains that sustained glucose levels can cause the inside lining of these capillaries to become damaged, which then causes leakage that harms the retina. "The capillaries can also become plugged, leading to inadequate blood flow to many areas of the retina," she adds, which can further deteriorate vision.

While such leakage and plugged capillaries can persist for extended periods of time without causing noticeable vision loss, "if left untreated, it can eventually progress to permanent and irreversible vision loss," says Dr. Lloyd Paul Aiello, a professor of ophthalmology at Harvard Medical School. 

In fact, the longer someone has diabetes and the less controlled their blood sugar is during that time, the more likely they are to develop more advanced degrees of DR. This is especially worrisome because "many patients don’t know they have prediabetes or diabetes for years before an official diagnosis due to lack of screening," cautions Weidmayer.

Indeed, about one in three American adults have prediabetes and more than eight in ten don't know they have it, notes the U.S. Centers for Disease Control and Prevention. 

How is diabetic retinopathy treated?

Because of this, treating DR starts with monitoring your blood sugar levels and getting checked for prediabetes or type 2 diabetes. This is essential when it comes to preventing the worst outcomes of vision loss associated with DR, because, unlike type 1 diabetes where it is very rare to have severe diabetic retinopathy within the first 5 years after diagnosis, "in type 2 diabetes, retinopathy can exist at the time of diagnosis," Aiello explains. "For this reason, an initial retinal eye exam is recommended at the time of diagnosis for those with type 2 diabetes - and even if there is no retinopathy initially discovered, a patient will generally need to have their eyes examined at least annually." 

Once the condition has been diagnosed, treatments are usually first focused on preventing further damage. "In early stages of DR, optimizing...risk factors such as elevated blood sugar levels, high blood pressure, and cholesterol levels is ultimately the best thing to do to prevent the development and/or worsening of diabetic retinopathy," says Weidmayer. 

She says such measures include things like improving your diet, getting regular cardiovascular exercise, and quitting smoking. If needed, losing weight can be especially beneficial in improving blood sugar levels, Kim says - especially if your body mass index (BMI) is high.

If damage persists despite dietary and exercise improvements and you're found to have advanced DR, other interventions are recommended. "Medications may be injected into the eyes, laser procedures may be used, and often surgeries are needed to manage complications of DR," Weidmayer says. 

"Most people with diabetic retinopathy do not go blind if they are screened for diabetic retinopathy as needed and receive appropriate treatment by a retina specialist," offers Wykoff. "This is why you shouldn't wait until you have blurry vision to see an eye doctor." 

https://eu.usatoday.com/story/life/health-wellness/2024/12/17/what-is-diabetic-retinopathy/76879190007/

Why your family should know about your diabetes

From rollingout.com

Family awareness and support play crucial roles in managing the chronic condition 

Living with diabetes involves complex daily management that extends far beyond personal health choices. While some might hesitate to share their diagnosis, involving family members proves crucial not only for safety but for creating an environment that supports better health outcomes. Understanding why and how family involvement helps can transform diabetes management from a solitary journey into a supported path toward better health.

Creating a supportive foundation

Diabetes management requires more than medication adherence and blood sugar monitoring—it demands a comprehensive lifestyle approach. When families understand the condition, they can help create an environment that promotes better health choices for everyone involved. This shared understanding transforms daily challenges into opportunities for family bonding and collective well-being.

The impact extends to meal planning and preparation. Rather than preparing separate meals or feeling isolated during family gatherings, informed family members can help develop menu options that work for everyone. This collaborative approach not only supports diabetes management but also encourages healthier eating habits throughout the household.

Critical safety considerations

Family awareness becomes particularly crucial during medical emergencies. Diabetes can lead to sudden blood sugar fluctuations, making it essential for family members to recognize warning signs like dizziness, confusion, or excessive sweating. This knowledge could prove life-saving during hypoglycaemic or hyperglycaemic episodes.

Quick intervention during emergencies requires understanding appropriate responses. Whether administering glucagon during severe low blood sugar events or knowing when to contact emergency services, informed family members become valuable first responders in critical situations.

Emotional support and understanding

The emotional burden of managing a chronic condition often goes unrecognized. Family members who understand diabetes can provide crucial emotional support, helping to share the mental load of constant monitoring and decision-making. This support network becomes particularly valuable during challenging times or when motivation wanes.

Beyond emotional support, informed families can help combat diabetes-related stigma. Their understanding and advocacy can make social situations more comfortable, allowing individuals with diabetes to navigate daily life with greater confidence.

Building accountability systems

Family involvement creates natural accountability partnerships that can enhance diabetes management. Whether it’s remembering medication schedules or maintaining exercise routines, having family members who understand these necessities provides gentle reminders and encouragement.

This accountability extends to setting and achieving health goals. Family members can help establish realistic targets and celebrate progress, making the journey more manageable and rewarding.

Educational impact

Teaching family members about diabetes serves multiple purposes. It helps prevent misunderstandings about necessary lifestyle modifications while creating informed advocates who can support better health choices. This knowledge becomes particularly valuable in families with genetic predispositions to diabetes.

Understanding the basics of diabetes—its causes, effects, and management requirements—enables family members to provide more effective support. This education can also inspire preventive health measures among family members who might be at risk.

Strengthening family bonds

Opening up about diabetes often leads to deeper family connections. The vulnerability required to share health challenges can create stronger bonds and foster more open communication about other important life matters.

This transparency helps build trust and understanding within the family unit. When family members work together to support health goals, it creates shared experiences that strengthen relationships.

Taking action

Starting conversations about diabetes with family members requires thoughtful approach:

• Begin with basic explanations about the condition
• Share specific ways family members can provide support
• Involve them gradually in management routines
• Consider including them in diabetes education sessions
• Keep communication channels open for questions and concerns

The journey with diabetes becomes more manageable when shared with informed and supportive family members. Their involvement not only improves daily management but also creates a stronger support system for long-term health success.

Remember that educating family members about diabetes is an ongoing process. As management techniques evolve and needs change, continuing these conversations ensures that support remains relevant and effective. 

This story was created using AI technology.

https://rollingout.com/2024/12/15/why-family-should-know-your-diabetes/

Brain feels benefits of exercise up to a day after

From diabetes.co.uk

The benefits of physical activity can be felt by the brain up to a day later, a new study has demonstrated.

Researchers from University College London have discovered that exercise can give our brains a boost right through to the day after.

Individuals who take part in moderate to vigorous exercise are more likely to do better on a memory test the following day compared to those who do not engage in physical activity, the study has reported.

The authors said: “Improvements could be achieved by something as simple as running up the stairs.”

Exercise stimulates the release of neurotransmitters such as norepinephrine and dopamine by increasing blood flow to the brain.

Experts now believe these mood-boosting hormones are present for up to 24 hours after exercise.

                                             Exercise is linked to a number of physical and mental health benefits

Throughout the eight-day trial, each participant underwent cognitive assessments and wore an activity tracker each day.

Researchers assessed how long each participant spent doing light physical activity and moderate or vigorous physical activity, as well as how often they spent being inactive.

In addition, they analysed each participant’s sleeping patterns, including their sleep duration and time spent in lighter sleep and deeper, slow-wave sleep.

The study has revealed that the participants who completed more moderate or vigorous physical activity were more likely to score better on the memory tests than those who are more inactive.

Additionally, the participants who slept for six hours or more and spent less time sitting had a better cognitive ability than those who sleep for less or sit down for longer periods of time, the research has identified.

Senior author Dr Mikaela Bloomberg said: “Our findings suggest that the short-term memory benefits of physical activity may last longer than previously thought, possibly to the next day instead of just the few hours after exercise. Getting more sleep, particularly deep sleep, seems to add to this memory improvement.

“Moderate or vigorous activity means anything that gets your heart rate up – this could be brisk walking, dancing or walking up a few flights of stairs. It doesn’t have to be structured exercise.”

Dr Bloomberg added: “This was a small study and so it needs to be replicated with a larger sample of participants before we can be certain about the results.”

https://www.diabetes.co.uk/news/2024/dec/brain-feels-benefits-of-exercise-up-to-a-day-after.html

Having a healthy holiday with Type 2 Diabetes

From kxan.com

AUSTIN (KXAN) — According to the American Diabetes Association, managing Type 2 Diabetes during the fall and winter seasons tends to be the most difficult for patients. Pflugerville local Alton Matthews has learned to manage his diagnosis successfully. He continues to do what he loves while enjoying family time during the holiday season.

The holidays often revolve around traditional foods and enjoying meals with family. This can be difficult for anyone trying to manage health conditions like Type 2 Diabetes.

According to the American Diabetes Association (ADA), a survey of diabetes type two patients showed that 28% of respondents felt “staying on track with health goals” was at the top of their concerns this holiday season.

Pflugerville local and Pit Master Alton Matthews was diagnosed with Type 2 Diabetes over 30 years ago. Matthews said he no longer goes into the holiday season in fear, he is aware of what could imbalance his numbers and prioritizes foods he knows will keep his body feeling good.

“We indulge in a lot of things that we probably have been putting off all year. So definitely, it’s that time of year when you will have those higher numbers, enjoying those different things, but understand that you know what it’s like. You know with anything that you’re doing use repetition, if you fall off the wagon, you get back on right? It’s no different with this,” Matthews said.

The ADA said prepping before a holiday is a good way for patients to have a safe time and enjoy the festivities. These are six tips the ADA shared to help prepare for this holiday season.

Be aware of meal times

Holiday meals are often served around dinnertime. Diabetes type two patients usually follow a strict meal schedule and holiday meals may not always align with that schedule. If you know your holiday meal will be served later or earlier than your meal time, carry a snack with you. This can help prevent a change in blood sugar levels, according to the ADA.

Prioritise the less common food items

Traditional holiday meals include starchy or high-carb foods like potatoes, stuffing, and rolls, which are not great options for managing diabetes. When serving your plate choose foods that are not quite as common as the foods you eat year round. The ADA recommends filling half your plate with non-starchy vegetables, filling the next quarter with a favourite protein, and the last quarter with your favourite carbs. This will allow space for a favourite dessert without an imbalance in sugar levels, according to the ADA.

Vegetables

Do not forget about vegetables, they can bring colour and nutrients to every meal. If vegetables are not on the menu at a holiday party, offer to bring a dish yourself. Cooking up a broccoli salad, green bean casserole, or leafy greens can be a simple and easy way to help fill you up and avoid overindulging in other carb-filled dishes, according to the ADA.

Appetizers

When a holiday meal is served for dinner time, it could be later than your usual meal time. Many holiday parties include appetizers or a small bite to enjoy during cooking time. If your holiday party appetizers will be fried or high in calories, offer to bring your own to share. Raw veggies with low-calorie spinach dip or low-fat cheese strips are two good healthy options, according to the ADA.

Be active

The ADA said after eating heavy meals it is important to move your body and stay active. Try starting new traditions like a family walk after dinner, outdoor games, or even a dance party.

Monitoring blood glucose levels

The ADA recommends all diabetes type two patients stay on top of their blood glucose levels throughout any holiday celebration. Changes in routines could cause a spike or drop in glucose levels, keeping an eye on those numbers can help make sure you have a happy stress free holiday.

For Matthews, his biggest support is his family. Matthews said his wife and kids keep him on top of what is and is not good for him. Even while he is working behind the pit doing what he loves, he said they keep an eye on what he tastes and take whatever they know will impact his glucose levels.

“Living with diabetes doesn’t mean you can’t live it just means you have to do it a little differently. She’s pretty good with helping me being able to keep that balance, and I can kind of dabble in some things here and there, but keep the numbers in check. We’re okay, as long as we can get to that a 1c check,” Matthews said.

https://www.kxan.com/news/simplehealth/having-a-healthy-holiday-with-type-2-diabetes/ 

Eating Dark Chocolate Is Associated with Lower Risk of Diabetes Type 2 in Large Study

From goodnewsnetwork.org

In a US study of 192,000 participants, five servings of dark chocolate a week was associated with a lower risk of developing type-2 diabetes.

This was in direct contrast to milk chocolate consumption, which was not associated with any protective effect, and rather was linked to higher weight gain.

The study included 34 years of data and over 18,000 incidents of type-2 diabetes, pointing to how dark chocolate, particularly the kind with 70% cacao or more, can be part of a healthy diet.

Everyone should first understand that the study is the most fertile soil for a phenomenon in science literature known as the ‘healthy user bias.’ Put simply, people who care about looking after themselves are more likely to select dark chocolate, because of its lower sugar content, than milk chocolate, just as those people who are less bothered about monitoring their overall sugar intake won’t be bothered about which chocolate is available.

Furthermore, the 192,000 participants were nurses and health practitioners, and are therefore those most likely to be aware of the risks of added sugar in food.

                                                                                   Curated Lifestyle for Unsplash +

Even though the authors of the study, published in the British Medical Journal, report to have adjusted the results for diet, personal, and lifestyle factors, the healthy user bias can manifest in other ways; and the diets of the individuals were gathered from food frequency questionnaires which are notorious for participants entering what they imagine or want to perceive themselves as eating, rather than what they actually ate.

These are not only challenges related to this study on chocolate, but almost all dietary literature because people don’t have the time or desire to lock themselves in a metabolic ward to perform a randomized controlled trial that would yield the gold standard of medical data.

With these caveats printed, there was still a 21% associated risk reduction in developing type-2 diabetes, the most rampant metabolic disorder in the US and around the world, when consuming dark chocolate rather than milk chocolate.

One potential strength of the study was that 5 or more servings of dark chocolate per week was actually associated with a 10% lower risk of developing type-2 diabetes when compared with those who ate no chocolate at all.

It could be because they are selecting other options such as vanilla ice cream, but it’s a possible indication that the finding is something more than corollary.

Another potential strength of the study was that it identified a dose-dependent response to dark chocolate’s protective effect. In the study, every additional weekly serving was associated with a 3% greater risk reduction in developing type-2 diabetes.

While this could again be down to the healthy user bias, in the sense that every additional day of the week consuming dark chocolate means one less consuming a more sugary dessert, it may also point to the influence of an organic compound present in chocolate that isn’t found in processed deserts: flavanols.

Flavanols are a plant chemical that acts as an antioxidant. Readers who frequent the supplement aisle at the pharmacy may have seen a bottle marked ‘Quercetin’. Derived from the Latin word for oak, quercetin is a flavanol, and is sometimes taken to ease inflammation of the prostate, reduce blood pressure, and tame upper respiratory tract infections.

Some studies have suggested it may have a potential for improving heart health, though more research would be needed to know for sure. Going off of first principles, quercetin is found in vibrantly-colored fruits and vegetables, like bell peppers, onions, tomatoes, and dark leafy greens like kale and cabbage, and probably contributes in many small ways to proper physiological functioning, or we wouldn’t have evolved palates to enjoy these foods.

More research is definitely needed to explore this association, but consumers and individuals can use it regardless as a good guide for selecting foods, particularly deserts: more dark chocolate, less milk chocolate.

https://www.goodnewsnetwork.org/eating-dark-chocolate-is-associated-with-lower-risk-of-diabetes-type-2-in-large-study/ 

World Diabetes Day: the vital link between gum disease and diabetes

From nature.com

On World Diabetes Day, 12 November 2024, the European Federation of Periodontology (EFP) called attention to the growing body of scientific evidence that underscores the critical connection between gum disease (periodontitis) and diabetes.

As diabetes continues to impact millions of lives globally, understanding its effects on oral health (as well as the effects of gum disease on diabetes) is essential for improving overall health. This year's theme, Diabetes and wellbeing, emphasised the need for accessible care and support for all individuals living with diabetes - and that includes prioritising gum health.

Anton Sculean, chair of EuroPerio11, the premier congress in periodontology, hosted by the EFP, said: ‘Recent research has shown that diabetes is not only a major risk factor for periodontitis but that the relationship between the two conditions is bidirectional, meaning they both influence and exacerbate one another. Moreover, moderate/severe periodontitis is associated with an increased risk of all-cause and CVD-related mortality in adults with diabetes.'

People with diabetes are significantly more susceptible to developing severe gum disease, with studies showing that they are at a threefold higher risk. The connection between these conditions is particularly evident in patients with poorly controlled blood sugar levels. The higher the level of hyperglycaemia, the more severe the gum disease tends to be. This is due to the impact of high blood sugar on the immune system, which weakens the body's ability to combat infections, including those in the gums. Additionally, diabetes disrupts the body's inflammatory response, resulting in an exaggerated immune reaction in the gums that leads to further tissue damage.

Conversely, periodontitis can complicate diabetes management. The inflammation caused by gum disease isn't confined to the gums; it can spread throughout the body, increasing systemic inflammation and, in turn, impairing insulin sensitivity. This makes it harder for people with periodontitis to control their blood sugar levels, contributing to a vicious cycle that complicates both conditions. Furthermore, it has been demonstrated that severe periodontitis may be a risk indicator to develop diabetes in patients initially normoglycemic.

Emerging evidence shows that treating periodontitis can lead to improved glycaemic control in people with diabetes, highlighting the importance of integrated care. This finding reinforces the need for dental professionals to work closely with other healthcare providers, ensuring that patients receive comprehensive care that addresses both their oral health and diabetes management.

The EFP has been a leader in raising awareness about the strong link between gum disease and diabetes. This topic will take centre stage at the upcoming EuroPerio11 congress in Vienna (14-17 May 2025). A dedicated session will explore clinical considerations for managing patients with diabetes and periodontal disease, including screening for diabetes in dental settings.

This World Diabetes Day, the EFP called on healthcare professionals, policymakers, and the public to ensure that gum health is part of diabetes care and to improve the well-being of people living with diabetes by supporting comprehensive and holistic healthcare systems that address the complex connections between oral and general health. 

https://www.nature.com/articles/s41415-024-8192-z

5 ways loneliness can negatively affect your health

From msn.com

How people experience loneliness can vary, but its effects can be profound and wide-ranging, especially on our health.

It’s why Loneliness Awareness Week is raising awareness about how isolating loneliness can be and empowering people to make connections across the UK and worldwide.

“Loneliness is an emotion that all of us will feel at some point in our lives. When we feel lonely, it’s because we aren’t getting enough social interaction,” said Lisa Gunn, mental health prevention lead at Nuffield Health.

“If loneliness is affecting your life, you’re not on your own. Our 2024 Healthier Nation Index found that 34% of people in the UK say loneliness has had a negative impact on their physical or mental health in the last 12 months.”

“The findings also showcased the shift in age demographics, with young people twice as likely to feel lonely than older people – 46% of 16-24-year-olds surveyed, feel lonely or socially isolated compared to only 16% of over 65s.”

She added: “Loneliness isn’t just about being physically apart from others. Loneliness includes the emotional state of feeling disconnected or mentally detached. This makes sense, as now more than ever, we are shaped by our social environment and the nature of the bonds that we experience.”

So what are the different ways loneliness could be impacting your health? Health experts share everything you need to know.

                                                                                                    © Provided by The Independent

What can cause loneliness?

For Gunn, you might find you’re lonely because you aren’t seeing people regularly enough.

“The summer months can often come with heightened feelings of loneliness when it can feel like everyone is out enjoying holidays with friends and you don’t have people to make these memories with,” she said.

Sometimes you can also feel lonely when you’re around people. This is what Gunn said is typically accompanied by feelings of emptiness or disconnection.

“Certain life events like a break-up, bereavement, or retirement can cause you to feel lonely. The space left by someone or something can mean we suddenly become a lot less sociable,” she said.

“There are also instances where time spent with people can cause us to feel lonely. For example, having a baby or starting a new job can mean new social circles, but ones that don’t necessarily satisfy our social needs.”

Heart disease and stroke 

For the superintendent pharmacist at Pharmica, Carolina Goncalves, loneliness, especially chronic loneliness, can have a negative impact on our health.

“Research shows that loneliness and poor social relationships are associated with an increased risk of heart disease and stroke,” she said.

“Chronic loneliness can cause psychological stress, raising levels of stress hormones, which can damage arteries over time, leading to conditions such as hypertension and atherosclerosis.

Production of pro-inflammatory cytokines

Additionally, Goncalves also said that studies suggest that stress and social isolation can increase the production of pro-inflammatory cytokines (signalling proteins that control inflammation).

“Increased inflammation may promote the growth of plaques, loosen plaque in your arteries, and trigger blood clots, which can contribute to the development and progression of heart disease and stroke,” she said.

Stress

Due to increased stress caused by loneliness, many individuals take up habits such as smoking and excessive alcohol consumption to try to block out the feeling of loneliness. These habits have a detrimental effect on health.

“Smoking can damage blood vessels and narrow arteries, increasing the risk of heart attacks and strokes. The chemicals in cigarettes, such as nicotine and carbon monoxide, also raise blood pressure and reduce oxygen in the blood, putting strain on the heart,” said Goncalves.

“Heavy drinking can lead to high blood pressure by stimulating the sympathetic nervous system, causing the heart to beat faster and blood vessels to constrict.”

Depression

According to Gunn, chronic loneliness can impact our physical health as well as our mental health, causing as much harm as smoking 15 cigarettes per day.

“It’s associated with twice the risk of early death compared to obesity and is linked to high blood pressure, raised cholesterol, heart attacks and strokes,” she said.

“The social impact of loneliness can also not be ignored. Feeling isolated from others can lead to an increased risk of developing mental health conditions like depression.”

Type 2 diabetes

Research has found that loneliness can increase the risk of developing type 2 diabetes.

“A study reported that feelings of loneliness were associated with a 14% increased risk of type 2 diabetes. This could be due to the higher stress levels associated with loneliness,” said Goncalves.

“Higher stress levels result in heightened levels of cortisol, which can increase blood sugar levels and insulin resistance, key contributors to type 2 diabetes.”

https://www.msn.com/en-gb/health/other/5-ways-loneliness-can-negatively-affect-your-health/ar-BB1olFz3?ocid=msedgdhp&pc=HCTS&cvid=5f01bf0cac4546158bab89141e4e089b&ei=9