11 Surprising Ways the Loneliness Hormone Drives Inflammation

7. Autonomic Imbalance and Low Vagal Tone: Less social buffering, more inflammation

The autonomic nervous system balances "fight-or-flight" responses and calm states. Social support acts as a regulator, strengthening vagal (parasympathetic) tone and improving heart-rate variability. When social buffering is missing, people often show lower vagal tone and higher sympathetic arousal, which promotes inflammatory signaling. Simple practices can boost vagal activity: slow-paced breathing, gentle yoga, and short social rituals (a daily phone check-in) help re-establish the calm side of autonomic balance. For older adults, chair-based breathing exercises or seated tai chi provide accessible options. Improving autonomic balance doesn’t erase all risk, but it reduces one biological push toward inflammation while offering immediate mood benefits.

8. Metabolic Dysregulation: Isolation, diet, and insulin resistance

Behavioral changes linked to loneliness — reduced activity, irregular meals, and comfort eating — can promote visceral fat accumulation and insulin resistance. Visceral fat and metabolic dysfunction are pro-inflammatory states that raise risks for diabetes and cardiovascular disease. That makes metabolic health a key pathway through which social life affects inflammation. Practical, sustainable changes work best: short daily walks, small protein-rich meals, and easy home-cooked dishes lower metabolic strain. For older adults, community meal programs or gentle group exercise classes can combine social contact with metabolic benefits. Clinical assessment of blood sugar and metabolic markers may be appropriate when risk or symptoms are present.