Dining alone can affect health, connection

Eating with others has been an enjoyable activity for centuries and is involved in many traditions and celebrations. Sharing a meal can be a very bonding and intimate activity. Food is almost always shared. People eat together; mealtimes are events when family and friends gather.

A recent research report estimates nearly 30% of people age 60 and older live alone. Older women are twice as likely as older men to live alone. People who live alone eat alone most of the time.

For some people, making healthy food choices can be challenging, especially if they are accustomed to big family meals around the dinner table. Higher rates of isolation and loneliness when living alone often lead to poor nutrition.

Studies have linked health problems such as high blood pressure, depression, cardiovascular disease and type 2 diabetes to eating alone. The research is mixed about the impact on a solitary diner’s weight. Some solo eaters are at risk for malnutrition and weight loss while some people gain weight because they rely on high-calorie frozen dinners and fast food.

Eating meals alone is frequently linked with lower quality of intake; decreased consumption of fruits, vegetables and meat; and a greater chance of experiencing weight loss or frailty.

Many solo eaters express a need to dine alone because of physical weaknesses. They move slower, chew slower, and often swallowing can be difficult. They underestimate the love and compassion of fellow diners.

Planning meals in advance can take the pressure off the preparation of cooking for one. Shopping and purchasing precut or chopped foods can make meals easier to prepare. Frozen fruits and vegetables are handy additions to a healthy dining experience.

More than 70 years ago, Meals on Wheels was founded to serve healthy meals for seniors living alone. The program also offers companionship with regular deliveries. A smile is a bonus when the food is transferred to empty hands. It is a healthy alternative.

When dining alone is unavoidable, watching television or scrolling through social media is common. It is not surprising solitary diners may eat up to a third more while watching TV. Distractions from television and technology can make people unaware of hunger cues and distract them from enjoying their meal. It is good practice to avoid the use of screens while dining and to be mindful and appreciative of the food consumed.

Eating with others fosters connection, enjoyment and nourishment. Accepting opportunities to share meals with others can improve food intake and the quality of life for adults living alone at home.

Enhance the ambiance when eating alone. Play favorite music, add flowers or set the table with the finest dishes and placemats. Get into a routine of adding meaningful elements each time sitting down to eat. Adjust mealtimes to reflect better personal care and attention. Treat oneself like special company at solo mealtimes.

No matter how disappointing or basic the meal is, make it memorable. There’s freedom in solo dining because guests can be chosen and silenced when they become noisy or obnoxious.

Bobbie Randall can be reached at bobbierandallrd@gmail.com.