Are You Connected??

(yes, last issue was “Are You Disconnected” but that was about compulsive eating)

Hello readers!  Hard to believe that we have passed the “official” end of summer (at least in , enjoy some sunshine, some rest and relaxation…and the topic of this newsletter-some good company!

Let me share how I decided on this topic for this issue.  This summer has been a bit of a whirlwind for my husband and I.  Having moved to a new property in late winter, we met the Spring and Summer with LOTS of need for our attention in our yard and gardens.  I swear I could spend all day everday pulling weeds.  The just don’t stop!  (But I really love working outside, so I am not complaining!)

We also have had a lot of out of town visitors.  And recently we are hosting a family member recovering after hospitalization.

The other day I was feeling a little bit overwhelmed, that I had gotten behind on some of my projects (even this newsletter! Lol)  But then I reminded myself to check in with my mindset.  What was I telling myself about what I’d been doing and about how it affected me.  Was I thinking -Oh I am spending all sorts of time not “getting my work done”, “falling behind”, or worse…having fun when I should be “busy”??

I thought about how much I have enjoyed working outside and enjoying some of the beauty and produce from my gardens.  I felt such deep gratitude for the visits from my children, my siblings, my mother-in-law.   And I feel blessed to be able to help a family member who needs some support to heal.  My life has been enriched by all these things.

But (and you may have been waiting for this) here’s the thing.  My HEALTH has been enriched by all of these things as well.  And embracing this and reminding myself about this (adopting a positive mindset about it) enriches that benefit even more.

So, how does having a fun summer impact my well-being.  You might be surprised!  If you have read this newsletter before you know I always mention my “Recipe for Optimal Health”.  One of the most important ingredients is meaningful social connection.  I chose this as an ingredient because of a lot of research that I did.

I find it frustrating that when we go to a health care provider-one of the first things they want to do not matter what we go there for-someone wants to weigh you.  But do they ask about your social connections?  Do they ask if you feel lonely much of the time?  They should-because it has a big impact!

Several years ago, at the height of covid social restrictions, I researched and presented a program on the importance of social connection.  A lot of the published research is actually about the risks associated with social isolation and loneliness.  I want to share some of what I learned when I prepared that program.

It seems like a no brainer-we all know that we humans are social animals and that loneliness doesn’t feel good.   These facts are obvious in research of “Blue Zones” population.  (since the Netflix documentary series, lots more people are familiar with the Blue Zones, populations where life expectancy was found to be quite high and chronic disease rates are found to be quite low.)  9 factors, now referred to on the Blue Zones website as the Power 9, are common to each of these populations.

Three out of the “Power 9” involve social relationships.

• Family First, caring for aging parents or loved ones (often caring for them in the home), committing to a life partner, and investing time and love in their children were common findings. (this trait was beneficial to caregivers and receivers both)
• Right Tribe-social circles of long lived people supported healthy lifestyles. Many were born into or chose life long groups of friends.  Research from the Framingham study showed that smoking, obesity, happiness, and loneliness were all “contagious”…i.e. common among social groups.
• Belong-to a faith-based community.

A book that provided a great starting point for my research (and that I highly recommend) is “Love and Survival” by Dean Ornish.  Purchase link here.

To quote Ornish, speaking of love and intimacy (i.e true connection):

I am not aware of any other factor in medicine-

not diet, not smoking, not exercise, not stress, not genetics, not drugs, not surgery —

that has a greater impact on our quality of life, incidence of illness, and premature death from all causes.

It’s now well recognized that

• Social Relationships are predictive for improved health
• There is evidence of a causal relationship on both psychological/physiological function (meaning social relationships help your mental AND physiologic health.

A few interesting points:

Social isolation and loneliness in youth is associated with increased mortality in older age (the lonelier you are when you are young, the earlier you are likely to die)

MRI images of brain show that the same areas light up when subjects are shown:

• Social cues after isolation
• Food cues after fasting (Tomova 2020)

I think it bears noting that solitary confinement is a recognized form of torture or punishment.

I found that there has been a TON of research done on the impact so social isolation and loneliness and the power of meaningful social connection.  I am only touching on some highlights for this newsletter to keep it brief (er).

Social Connection and Health

Social connection predicts a more positive mood and increased levels of physical activity.  Conversely, social isolation and loneliness were associated with decreased brain protective benefit of physical activity and was also a risk factor for obesity and health compromising behaviors, especially alcohol abuse.

Loneliness impairs sleep, starting a vicious cycle, where impaired sleep increases feelings of isolation.

Loneliness and social isolation are associated with impairments in mental health, particularly depression and anxiety. (that doesn’t seem surprising, does it?) It was also associated with clinically relevant cognitive decline.  So if you want to stave off dementia-get socially connected!

In a review of 40 studies, social isolation and loneliness were associated with suicidal thoughts as well as suicide attempts in young people. (rates of suicide in young people really climbed during the covid pandemic social restrictions)

The health risk of loneliness is as great as the health risk of smoking!

In a study of 7000 Seventh Day Adventists in Alameda, that looked at marriage, contact with family and friends, church membership, and group affiliation they found that these influences had important individual and additive effects.

They saw that the most isolated men were 2x more likely to die, women 3x more likely, and this was independent of many other health risky behaviors like alcohol use and sedentary lifestyle, among others.  This increased risk of mortality (death) from social isolation and loneliness was demonstrated across many more studies.

Loneliness and social isolation predict greater levels of illness also.  One study showed the 3 most important influences of cardiovascular illness were

1. Social support-getting support from others
2. Social network integration-being part of a group (your tribe)
3. Smoking

These factors were 30% more important than diet, exercise, alcohol use and air pollution!

A study of mortality risk after open heart surgery asked participants 2 questions:

• Do you participate in organized social groups? Those who answered no had 4x risk death
• Do you receive strength and comfort from religion/faith? Those who answered no had 3x risk of death
• These effects were individual and additive.

Social isolation and loneliness also have a big impact on surviving cancer.  In the Alameda Study, subjective or objective social isolation or loneliness increased risk of dying of cancer at all sites by double.  In 1986 David Speigel set out to disprove the idea of a link between social isolation and cancer mortality risk.  One group of women diagnosed with breast cancer received standard care.  The other group received standard care plus were enrolled in a support group.  Women in the support group lived twice as long.

Those who are more socially isolated are more likely to GET diagnosed with cancer also.

Social isolation was found to increase dementia risk by 50%

The NASEM (National Academy of Science Engineering and Math) reported that loneliness is associated with:

• Increased self-perception of poor health (and if you think you are unhealthy you will be unhealthy…mindset matters most remember)
• Increased rate of functional decline
• increased risk of developing T2DM
• Elevated cholesterol
• Increased vascular resistance and HTN

Loneliness and Immune Function

The impact of social isolation and loneliness on immune function is really striking.  (especially when we were told to isolate to protect against viral infection!).  They are stressors which contribute to inflammation, create a chronic stress response and impairment of normal “homeostasis”.

But what I found intriguing was that social isolation and loneliness actually cause increased expression of a particular gene that increases production of inflammatory cytokines and DECREASED production of anti-inflammatory cytokines. It also impairs the production of infection fighting white cells in the bone marrow. (the opposite of what we want when we are dealing with infection!)

These epigenetic changes can be passed on as well!

Pets Are A Great Source of Social Connection Too!

Pet owners will appreciate this next bit.  In general pet owners are healthier than non-pet owners.

I found multiple studies that found that pet ownership decreased risk of death from cardiovascular disease.  In a study of people hospitalized for chest pain/heart attack-after 1 year, 6% of the pet owners had died, versus 28% on non-pet owners.  The study took into account disease severity, exercise and more.

Our pets can be a great source of companionship and connection.  They also can give us purpose, which is another important ingredient for optimal health.  Sometimes conditions or circumstances make human connection or interaction more difficult.  How lucky we are that pets can help bridge the connection gap for us.

I do believe human to human interaction is best-only other humans can truly understand and empathize with each other.  But pets have amazing healing powers.

So, in summary-we do have things to do, work to get done, and many obligations…but I encourage you to relish the opportunities that you have to build and enjoy meaningful positive connection with others.  Look to find and/or build that connection in your tasks and activities.

If you would like to purchase a recording of my whole presentation “Connection, It’s Powerful Medicine”, which includes references, click here.

Mindset Matters Most

Consider the following prompts reflecting on your social demands and activities…but you could use them for any area of your health or life that you are looking to change and improve. .

Do you fret over the demands on your time?   What are you telling yourself about them?  That they are keeping you from what you “should be doing”?  That they are taking too much of your time, energy?

I invite you to consider these demands in light of your priorities and goals.

• Do they help you honor your priorities or achieve your goals in some way?
• Are these demands helping you serve others or use your talents in a way that you enjoy or that fulfils you?
• Can you shift your story about how your demands and activities affect you?
• Can you see ways that they serve your need for connection or companionship?

You can also take some time to be mindful of what you are doing, how much time you are spending on different things, and how your activities replenish or deplete your energy.  Simply collect that information first, reflect on it.

Consider if you want to do anything with that information.

Coaches Corner

Awareness is key.  You have to know your starting point before you can get anywhere!

Set a timer for 10-15 minutes to do the following exercise: write your answers for the following questions and then take a few minutes to reflect on them.

How are you meeting your needs for connection?  Family, friends, church or religious groups, teams, work colleagues, pets, volunteer groups?

How do your connections make you feel?

Do they energize you or drain you?

Can you capitalize or do more of those that energize you and eliminate or delay those that don’t?

Write 1 or 2 goals around this. (Exercise Goal Crafting)

What do you want to do? When?  How long will it take?

Schedule it.  Set up a reminder.

Plan to review how things are going and revise your plan if needed.

If you need help, reach out-I’d love to support you!

Bonus!-Check out this you tube video for tips on how to be more connectable-16 mins long-but worth the time!