The number of Canadians living without partners is on the rise. In a world where partnership is often idealized, embracing the choice of being single can bring profound benefits to both mind and body—especially when it comes to matters of the heart.
What it means to be single
The number of Canadians living alone in mid-adulthood (35 to 44) has doubled from 1981 to 2021. And among 20- to 34-year-olds in Canada, 60 percent are not in marriage or common-law relationships.
Singles are a diverse group, says Simon Fraser University associate professor of psychology Yuthika Girme, who’s been studying them for over a decade. For Girme, a single person can be defined broadly as someone who’s not currently in a romantic, committed relationship. This group includes those who have never been married, have been divorced or widowed, or are casually dating.
What’s to love?
Emerging research indicates the unattached life offers freedom and independence, says Girme.
“It can be a really powerful opportunity for people to pursue the things that intrinsically fill their own cup,” says Girme. “For some people, that may be education and career; for other people that might be travel; and for others, it might surround spirituality and religion.”
Spinster versus bachelor
Is singlism actually gendered?
While common parlance seems to suggest that single men come out on top, Girme’s research team found otherwise: Two of the group’s studies found single men and single women self-reported the same levels of discrimination, says Girme. In another study, men reported fearing singleness more than women.
“From the little information that we know so far in this new field of research, it seems to me that both single women and single men experience different flavours of singlism,” says Girme. “It just might be that single women are much more open to talking about it.”
Hearty benefits of flying solo
A solo lifestyle can also keep your heart in great shape.
Deep connection
It’s a misconception that those without a romantic relationship can’t benefit from close connections. Recent research in those 70 and over found that the risk of cardiovascular disease could decrease by up to 30 percent in those with close friends and family.
Satisfying sex life
Singlehood offers many opportunities and space for people to explore their sexuality and have their sexual needs met, notes Girme. “There has been research showing that when single people are sexually satisfied, they actually desire a romantic relationship less,” Girme says. Beyond relationship dynamics, frequent (but not excessive) sexual activity has also been associated with better health and linked to a lower risk of fatal coronary heart disease.
Greater control of diet
In a 2022 study published in Evolutionary Psychological Science, participants listed “better control of what I eat” as one of the advantages of being single. This could include prioritizing their heart when planning their daily menu. One such approach could involve the heart-healthy plant-based portfolio diet, involving a variety of nuts, legumes, cereals, fruits, and vegetables, along with meat alternatives.
More time for physical activity
Being single could allow for more time or resources to invest in physical activity. There is a massive body of data suggesting that exercise is one of the most powerful modifiable risk factors for general health, cardiovascular disease, and mortality.
Contributors to lower life satisfaction
Research shows that discrimination and lack of social support both contribute to lower life satisfaction in singles when compared with coupled adults.
Singles still stigmatized
Despite the advantages, singles still report instances of discrimination (coined “singlism” by some researchers)—both institutional and social.
“Although it’s more common to be single and to be single longer now than it was before, some of the positive connotations associated with singlehood have yet to catch up,” says Girme.
For instance, single adults can’t cash in on certain tax or health benefits reserved for couples, may be excluded from social events, or are expected to work longer hours or take care of elderly parents.
“[There is] this notion that, since you’re single, you don’t have a partner, you don’t have a family, and therefore, you have nothing else to do with your time but pick up all the other additional labour,” says Girme.
Smart grocery shopping for one
Trista Chan, RD, MHSc, and founder of The Good Life Dietitian, offers the following tips on how to fill your plate as a singleton:
Prioritize nutrient-dense basics
Fill your basket with foods that multitask for heart health and reduce inflammation like these:
- high-fibre grains (like oats or barley) to help manage cholesterol levels
- colourful produce (especially berries and leafy greens) with antioxidants to help combat inflammation
- omega-3-rich proteins (like salmon, sardines, or walnuts) to support healthy blood vessels
Add anti-inflammatory boosters
Keep quick, flavourful add-ins on hand, like garlic, ginger, turmeric, green tea, and extra-virgin olive oil, for an easy health upgrade. Each offers natural compounds that help reduce oxidative stress and inflammation, key factors in long-term heart health.
Think small but smart
When shopping for one, buy versatile ingredients that can stretch across multiple meals. Foods like canned chickpeas, fresh or frozen spinach, and frozen berries help to reduce waste while keeping nutrition and flavour elevated.
This article was originally published in the February 2026 issue of alive magazine.
Shawn Radcliffe
Isabela Bonnevera
Brendan Rolfe, CPHR, BA, DipA