​Oral Hygiene & Your Microbiome

 The relationship between oral health and overall health is an area of increasing interest among researchers and clinicians. 40 years ago, a relationship was observed between atherosclerosis and alveolar bone loss (in tooth sockets). Now we know that a relationship exists between oral health and systemic conditions such as diabetes, cardiovascular disease (CVD), bacteremia/endocarditis, pneumonia, gastritis, rheumatic arthritis (RA), cancer, liver and kidney disease and dementia.
 
As the entry point for the digestive system, oral bacteria can translocate to the GMB, impacting the flora and health. This finding surprised researchers who had assumed bacteria from the oral cavity could not survive the acidic nature of the stomach.

The Human Microbiome Project has discovered oral bacteria in the stool of almost half of all studied subjects. The relationship between the oral cavity and the gut is known as the oral-gut microbiome axis. An imbalance of bacteria in the oral cavity trending towards pathology (periodontal disease, caries, cancer, thrush) is known as oral dysbiosis.

​​We'll see you next week when we visit the relationships between the GMB and past mini/micro-resolutions. But first we'll leave you with an interesting tidbit of information:

​Feel free to email your Motivated Mondays Coach Michele at [email protected] with your individual questions.

(published 10/8)

Introducing Your NEW Mini Resolution: Supporting Your Microbiome!

 
Captain Kirk may have proclaimed space the final frontier, but with regard to human health, the microbiome may end up taking us places no man has gone before.

 
What is the microbiome?

 
On us and within us live trillions of bacteria, viruses, protozoa and fungi which modulate our health. Collectively these are called the microbiome. Even though multiple organs and body systems have a microbiome of their own (such as the skin, the genitourinary system and even your eyeball), most people are referring to the gut microbiome (GMB) when they reference the microbiome, and that is specifically what we will be discussing this month.
 
The GMB cooperates with the host to regulate immunological, metabolic, neurological and endocrine function. It accomplishes this via direct and indirect communication between the gut and the peripheral and central nervous system. Directly, via the vagus nerve—which runs between the gut and the brain—and indirectly, via a network of neurons, proteins and chemicals that also relay messages between the GI and brain. Collectively, the vagus nerve and this network are referred to as the gut/brain axis and transmit messages from the brain to the gut and vice versa. Thus, the relationship is bi-directional.
 
The GMB is an important moderator of this communication as it is involved in nutrient absorption, and the synthesis of enzymes and neurotransmitters, producing metabolites (SCFA, butyrate, acetate, propionate and acetate) which maintain barrier integrity of the gut, modulate the immune system and protect against pathogens. It is thought that high diversity in the microbiome, in which the GMB is balanced, promotes health. Imbalances are implicated in diseases of metabolic, autoimmune and neurological origins.

The GMB is an important moderator of this communication as it is involved in nutrient absorption, and the synthesis of enzymes and neurotransmitters, producing metabolites (SCFA, butyrate, acetate, propionate and acetate), which maintain barrier integrity of the gut, modulate the immune system and protect against pathogens. It is thought that high diversity in the microbiome, in which the GMB is balanced, promotes health. Imbalances are implicated in diseases of metabolic, autoimmune and neurological origins.

 
What do we mean when we say microbiome diversity?

There are over 8,000 strains of microbes living in the GI! Excitingly, research is starting to define specific strains of bacteria implicated in certain disease states, even Mild Cognitive Impairment (MCI)! Some strains have been identified as beneficial and others have been identified as potentially pathogenic. As such, the GMB is currently considered a potential therapeutic target for immunological, metabolic, neurological and endocrine conditions.
 
Interestingly, the microbiome is fully formed by the age of 2 or 3 and initially provided by the mother at birth via the birth canal and during breastfeeding. C-section babies and those bottle fed are thought to have less diverse microbiomes with potential long-term effects on the child’s health and immunity. Throughout life, the GMB is highly modifiable by lifestyle and environment. This can be used to our advantage or disadvantage.

​Feel free to email your Motivated Mondays Coach Michele at [email protected] with your individual questions.

The Interconnectedness of Our Past Brain Brawn Resolutions and Stress

 After a year of mini and micro resolutions, it is likely now apparent how interrelated each resolution is to the others. Each positive behavior introduced has positive implications which tentacle out beyond the initial targeted outcome, in many cases getting multiple positive outcomes for the price of one resolution! Which past resolutions may surprise you by altering the Fight or Flight response and/or activating the Rest and Digest system?  Scroll back through the blog posts to review past Motivated Mondays content.
 

​How Our Past Mini Resolutions Related to Stress

 
Sugar (February mini resolution)
 
Our first 2024 mini resolution was to remove added sugar from our diet. A diet high in added sugar promotes neuro-inflammation, damages blood vessels in the brain, reduces the integrity of the blood brain barrier and promotes the development of amyloid all which lead to injury and even death of brain cells.
 
You may recall from Week 1 this month the physiological response to stress is to release cortisol. Cortisol causes the release of sugar from body stores into the bloodstream, this is intended to supply the body with energy to fight the saber-toothed tiger or run from it. Taming that Flight or Flight response by activating the Rest and Digest system while also reducing dietary sugar can reduce blood sugar, minimizing its impact on neurodegeneration. You can revisit our tips for recognizing added sugar on the label and recipes/meal ideas for dining without added sugar by visiting the Motivated Mondays blog, linked above.
 
Sleep (March mini resolution)
 
In our intro to our Best Your Stress mini resolution, we briefly discussed how the perception of a threat impacts the physiological response. The amygdala, part of the emotional control center of the brain, is responsible for that perception. It is the “stress interpreter,” and, unregulated, drives our stress response, anger, fear, and aggression. The prefrontal cortex is responsible for rational thought and keeping the amygdala in check. When the amygdala overrides the prefrontal cortex, we emotionally respond irrationally and disproportionately to the situation. This is known as an “amygdala hijack.”
 
Once the amygdala has hijacked our prefrontal cortex, our breathwork can help restore homeostasis. But it is consistent quality and quantity sleep that prevents the amygdala from taking over the prefrontal cortex. Sleep keeps the bond between the two parts of the brain well-connected. Our resolution to Sleep Better was in March, better sleep is associated with better cognitive health.
 
Exercise (April/May mini resolution)
 
People who stay fit have a more toned Vagus Nerve, which is better equipped to respond to a stressful response by activating the Rest and Digest system. One metric for the body's ability to recover from stress (i.e., a toned Vagus Nerve) is heart rate variability. High HRV indicates a recovered state, whereas low HRV indicates the body has not fully recovered. High HRV is also associated with fitness.
 
In April & May, we resolved to exercise. You may recall the evidence that exercise is a powerful tool against cognitive decline is irrefutable.
 
(Note: Academic circles debate whether the act of exercise in and of itself is a pure stress response, absent of vagal nerve activity.)
 
Hydration (June mini resolution)
 
In June, we discussed how an episodic reduction in total body water (TBW) hydration by just 1-2% (hypo-hydration) results in impaired cognitive performance. There is evidence that dehydration leads to the build-up of misfolded proteins in the brain (amyloid), which impairs communication between brain cells. Dehydration has also been observed to accelerate Alzheimer’s disease.
 
But what does hydration status have to do with stress? You may recall that low heart rate variability (*HRV) indicates high stress on the cardiovascular system and, in studies when hypo-hydration is induced, HRV drops. In addition, hypo-hydration has been found to increase two salivary biomarkers associated with sympathetic stress, cortisol and salivary amylase. In these studies, the methods of inducing hypo-hydration have been challenged as the stress inducer, not the hypo-hydration status. However, consumption of water has been shown to induce brain activity and improve mood. Don’t forget it IS possible to overdo water consumption and that is why we encouraged you to be familiar with your urine (see the blog!).
 
Fruits and Veggies (FnVs) (July mini resolution)
In Week One this month, we discussed how altering our perception of a stressful event is one strategy for reducing stress. Interestingly, it has been found that those with the highest consumption of FnVs have the lowest odds of experiencing perceived high stress! This finding held true even when controlling for other confounding healthy lifestyle variables such as exercise. This relationship is not well understood, but theorized to be associated with plant-based sources of tryptophan which is used by the body to create serotonin-leading to an overall sense of well-being and happiness.
 
Our FnV mini resolution was in July when we discussed how the micronutrients and fiber in FnVs either may outright prevent neurodegeneration or slow disease progression once it has been initiated. In addition, a diet high in minimally processed FnVs crowds out ultra-processed foods (UPFs), a “food” category gaining notoriety for its negative effects on physical and mental health.
 
Microbiome (October’s mini resolution)
Of course, we haven’t entered October just yet, but creating a diverse and healthy GMB will be October’s resolution. Looking at this image of the Vagus Nerve, its innervations in yellow, one can see the intertwined relationship between the Vagus Nerve, the gut microbiome (GMB) and the brain. It is the Vagus Nerve that connects the brain and the gut and creates the bi-directional relationship between the two organs-making the GMB an ideal target to address cognitive health. Early research shows that the health of the GMB can impact the Vagus Nerve and thus, the physiological stress response.
 
Stay tuned for that October resolution!
 
Nature (August Micro resolution)
With the growing interest in forest bathing, more and more studies have demonstrated how natural environments promote greater vagal function relative to urban environments. To tap the benefits of ecotherapy you just need to get outside in a nonurban environment. Best bet? Take your exercise outdoors (241!).
 
Hearing Loss & Loneliness (Micro resolution)
It is estimated that eliminating hearing loss, a modifiable age-related condition linked to dementia, could reduce the risk of dementia in the general population by 9%. Left untreated, hearing loss can lead to social isolation and loneliness, another risk factor for dementia. Loneliness is considered a stressful condition, with those feeling isolated exhibiting higher cortisol levels and thus experiencing related negative health consequences. A John’s Hopkins study found socially isolated adults have a 27% higher chance of developing dementia.
 
Addressing hearing loss can improve cognition by preventing hearing loss associated structural and functional brain changes and also by reducing feelings of social isolation. If you weren’t able to do so in August, then consider the people you know who may be lonely or isolated, a person who recently lost a pet or spouse, a neighbor who lives alone, a quiet coworker, etc., and extend yourself to them.
 
Lifelong Learning (Micro resolution)
Through feelings of self-esteem and self-efficacy, people who are lifelong learners have been found to possess better coping skills when faced with stress-inducing events and also an improved ability to recover to mental health challenges. Lifelong learning facilitates brain plasticity, the ability of the brain to rewire itself, an incredible component of fending off cognitive decline.
 
Art & Music (Micro resolution)
Considering how a song can lead to a happy toe-tap or how a piece of art can make us sigh at its beauty, it should come as no surprise that Creative Arts Therapies (CATs) can mitigate both the perception of stress and also its physiological effects. These have been measured by participant self-evaluation and biological indicators such as cortisol in saliva. These results have been found to be more impactful when led by a licensed therapist, with musical therapy being the most impactful of all CATs.
 
 
We hope that with each passing month you continue to see the interrelatedness of each resolution and their impact on cognitive health. It ALL matters!

​Stimulating the Vagus Nerve

 Happy Monday!
 
We hope you are breathing and humming your way to some physiological peace via the Rest and Digest system.
 
Beyond using the diaphragm, what else can we do to activate the Vagus Nerve, thus turning on the Rest and Digest System and breaking the Fight or Flight response (AND in doing so reducing the negative impact of stress on the brain)?

Here are some ideas for you:
 
Cold Water (free)
 
Well, this may not be a favorite, but a dip into cold water can activate the Vagus Nerve. Ice water plunges have become popular for perceived health benefits. But not everyone can or should attempt cold water plunges, so consider these alternatives:

• Splashing cold water onto your face
• Using cold compresses on your neck and cheek (nothing fancy, just ice cubes in a baggie)
• Drinking ice water (if your teeth can handle it)
• Finishing your shower with a blast of cold water

Sound
 
Some studies have noted the Vagus Nerve can be activated by binaural beats or pink noise.
 
Listening to binaural beats requires headphones and is best attempted in moments of stillness. It is often recommended to do so before sleep or before a stress-inducing event (such as taking a test). Research is currently underway to evaluate the cognitive effects of binaural beats on AD patients.
 
Pink noise is distinguished by sounds that rise and fall, like the sound of waves. We can listen to pink noise at any time but is certainly an ideal adjunct to the massage technique below and the breathing exercises from Week 1.

Touch ($$)
 
 “Vagus Nerve Massages” are all over the internet. These massages target specific pressure points (the same pressure points used by acupuncturists) in the stomach, ears, neck and feet to activate the Vagus Nerve. Fortunately, it isn’t necessary to spend hours on YouTube tutorials or spend hard earned money on a specialty massage because any good old massage will do the trick, as well as acupressure and acupuncture. Level up the experience with sound and essential oils.
 
Massages can get pricey! But you can look into steeply discounted student massages at a massage school near you.
 
Truvaga and Apollo Neuro are two direct to consumer devices which claim to activate the Vagus Nerve and activate our Rest and Digest system. They are both a bit pricey, but anecdotal reports have been positive:
 
Next week, we’ll explain how some of our past resolutions tone the Vagus Nerve. See you then!

Stress & Cognitive Decline

 Today, let’s explore some of the science behind the stress response and how it is considered a modifiable risk factor for cognitive decline.
 
In this image, you can see the two primary chemicals released in response to sustained activation of the Fight or Flight response are adrenaline and cortisol. Adrenaline initiates the response and cortisol sustains it. In a true emergency, these are valuable secretions leading to physiological reactions that are beneficial for overcoming a mortal threat. But when released continuously throughout the day in the absence of a mortal threat, the body and brain are awash with these chemicals.
 
Long-term effects of chronic stress are many and well-documented. They include:

The result: Overall poor cognitive function marked by poor episodic and spatial memory, diminished executive function, reduced processing speed and language difficulties.

In addition, elevated levels of cortisol have been implicated in worsening of neuropsychiatric behaviors in those already diagnosed with dementia and AD.
 

 Breathing Away Cognitive Decline
 
Last week, we introduced your “home base” for putting the brake on the Fight or Flight response: breathing! How does deepening and slowing the breath activate the Rest and Digest system? Diaphragmatic breathing stimulates the Vagus Nerve—the 10th cranial nerve and which courses through the diaphragm (its innervation is in yellow in the previous image).
 
The Vagus Nerve can also be activated by vibrations created by the following activities:

• Gargling – for real!
• Laughing – need some inspiration? How about these curated jokes
• Singing
• Humming – this is our favorite. It is something you can use anywhere, anytime! Select a “theme song,” something that is just so “you,” that puts a smile on your face and a spring in your step. The next time you are in a too-long line at the post office or stuck in a traffic jam or looking at a pile of bills-hum your theme song. Sounds silly but it works.

 
We will see you next week for more Vagus Nerve stimulation ideas. Feel free to email your Motivated Mondays Coach Michele at [email protected] with your individual questions.
 
(NOTE: Medical devices that stimulate the Vagus Nerve to treat specific medical conditions will not be considered here.)

​INTRODUCING YOUR NEW MINI RESOLUTION: Best Your Stress!

 
Good morning and welcome to another mini resolution: BEST YOUR STRESS!
 
Can you think of anyone that doesn’t regularly deal with stress? September is particularly a busy and stressful time for many, with summer vacations behind us, the kids’ return to school, and constant reminders about the upcoming holiday season, for which marketing begins earlier and earlier each year. So, this month, we’re focusing on techniques to take control of our stress and breathe.

 
Understanding The Primitive Systems that Dictate Our Stress Response

 
Generally, our stress response (AKA the Fight or Flight response) is quite primitive and has never adapted to modern life. This innate response is designed for mortal threats such as a confrontation with a saber-toothed tiger. See in the chart how the body is prepared to either stand and fight or turn and run from a potential fatal threat. All of that makes sense when you read it!
 
Once that tiger has been dealt with, the body restores homeostasis by activating the Rest and Digest system, essentially the opposite of the physiology of the Fight or Flight response. All of that makes sense, too!
 
In modern times, our stress response is not activated by a mortal threat, but by mundane routines, finances, traffic jams, deadlines, job loss, the news, etc. These are not threats to our existence nor do they dissipate. Instead, they persist all day every day. Thus, the stress response remains stimulated, and homeostasis is not achieved because the Fight or Flight response remains active. As a result, the Rest and Digest system does not have a moment to take the reins.
 
What’s more, our primitive physiology responds as intensely to a traffic jam as a saber-toothed tiger. Our perception drives our body’s physiological response, which is why we are often told how we respond to a stressor is determined by how we perceive the situation.

 
Dealing with Stress NOW

 
Thus, advice for handling stress typically falls into two categories, both of which are worthy endeavors:

1. Prevention via time management and planning
2. Changing our perception of a stressful event into one of acceptance.

 
The former minimizes the occurrences of certain types of stressful events and the impact of prevention can be felt within a short period of time, like weeks to months. The latter, learning acceptance of “what is,” requires lifelong learning and work.
 
But our bodies need a break now—not in weeks, months or years. So, what if there was a way to give the body a break from the Fight or Flight response, to intentionally activate the Rest and Digest system thereby restoring a modicum of homeostasis to minimize the negative health consequences of chronically activating the stress response? There is!
 
Our resolution this month is to implement tips and use the tools to activate the Rest and Digest system.
 
Below, we provide your home base: the number one tool at your disposal to change your stress physiology is your breath. Next week, we’ll dive into the science of the soup of chemicals released by the Fight and Flight response and how this impacts brain health. Then we’ll continue with additional tips and tools throughout the rest of September.
 
In the Fight or Flight chart above, you’ll notice that the only physiological response you can control is your breathing. You have the power to take the breath from fast and shallow to slow and deep because, in response to deep diaphragmatic breathing, the body will quickly activate the Rest and Digest system. In other words, breath is the brake to the stress response.
 
Keep in mind that shallow, quick breathing further activates the Fight or Flight response—which means we need to consciously take control of our breath with deep breathing techniques in order to activate the Rest and Digest system!
 
Start with this quick test. If the hand on the chest rises first and more fully, then your breath is shallow. In this case, you must focus on directing the breath to hand on the belly to activate diaphragmatic breathing. This video, while old, simplistically talks you through the process. You can even practice this type of breathing while driving, using the back of the car seat instead of your hands to guide the breath. It is also a great exercise to apply prior to sleep to induce calm and stillness.
 
Of course, there are other breathing exercises out there—like box breathing and alternate nostril breathing, for example—but belly breathing is still a component of those exercises, so this is our starting point.
 
YOUR TASK: Each day, set a timer and practice the diaphragmatic breathing technique for 3 minutes. Want to level it up? Shoot for 30 breaths and try not to lose count!
 
Struggling with diaphragmatic breath? Try adding essential oils to your breathwork, which may help you deepen your breathing. Bergamot and lavender have been studied for their calming influence on the nervous system. Place a few drops on a cotton ball and breathe!

 
Feel free to email your Motivated Mondays Coach Michele at [email protected] with your individual questions.
 

​Environmental Exposure

 
Last month, scientists at the Alzheimer’s Association International Conference shared the finding that long-term exposure to wildfire smoke increases the risk of being diagnosed with dementia. Surprisingly, this risk was found to be higher than that of other types of air pollution, such as vehicle emissions. Fortunately, this risk does not apply to all of us, but it does allude to the important conversation about environmental exposure and the associated risks of cognitive decline and neurodegeneration.
 
Unlike our resolutions around exercise and diet, where the research is robust, this topic is more controversial. Why is that? What we know about the impact of toxins and toxicants on the human condition is largely drawn from people with occupational exposure in agriculture or manufacturing and hobbies, such as pottery or painting. Historically, these individuals became canaries in a coal mine due to their higher-than-normal exposures. And, unlike diet and exercise where you can intentionally expose some study participants and not others to the study variable, it would be unethical to intentionally expose any study participants to a toxin or toxicant. Thus, our studies are largely based upon epidemiology (rates of diseases in populations) and animal research or models.

 
Today’s Special Edition Mini Resolution
 
Today we will be addressing the toxins and toxicants that have demonstrated an association with neurodegeneration and declining cognitive function. These include the “cides” (pesticides, herbicides, etc.), heavy metals (like mercury and lead), and BPA and its alternatives. Keep in mind not everyone has equal exposure to nor equal genetic susceptibility with the substances discussed.
 
Our goal is to generate awareness, not fear.

PRO TIP: We have packed a lot of information into today’s Motivated Monday’s special edition. Bookmark this blog so you can refer back to it when needed!
 
Toxins occur in nature and are all around us. Examples include heavy metals or mold. Toxicants are manufactured substances, such as plastics and pesticides. Both can make their way into the air we breathe, the water we drink, the food we eat and can even be absorbed by the skin.

​Some substances, like forever chemicals and heavy metals, persist in the environment and our bodies. They are lipophilic (fat loving), meaning long-term chronic exposure can cause bioaccumulation in fat, both in humans and in our food chain. Certain substances (like BPA) may be rapidly metabolized into a reduced toxic form and then excreted, but not before impacting the body.
 
Thus, reducing our exposure can be very impactful as a long-term strategy to chronic exposure. How can we do that? Let’s focus on what we can control, like the exposure to toxins and toxicants in our homes.

​Whew! We’ve left you with a lot of information this week. Feel free to reach Motivated Mondays Coach Michele at [email protected] with any questions. We’ll see you next week to kick off our NEW mini resolution for September!

This Week's Micro Resolution: Hearing Loss

 
Happy Monday, and welcome to your final micro resolution for the month of August: hearing loss!

As a reminder, our micro resolutions for the past month have been:

​It is estimated that 26.8% of adults over age 65 have hearing loss. Left untreated, hearing loss can lead to social isolation (a known risk factor for dementia), depression, anxiety, falls and reduced mobility. It has been estimated that eliminating hearing loss, a modifiable age-related condition linked to dementia, could reduce the risk of dementia in the general population by 9%.
 
In the 80s, it was learned that patients with Alzheimer’s Disease (a type of dementia) had twice the prevalence of hearing loss. Since then, studies continue to demonstrate the risk of dementia is higher in patients with hearing loss than compared to healthy controls, and greater hearing loss corresponds to a higher risk of cognitive decline. This has been observed in people as young as 55 years of age.
 
Exact pathophysiology is under debate, but current thinking is that hearing loss leads to structural and functional brain changes.  
 
Unfortunately, it is common for people to chalk up initial hearing difficulties to advancing age. The National Institute on Deafness and Other Communication Disorders (NIDCD) states, on average, people experience hearing loss for up to seven years before seeking treatment.
 

What can we do to prevent or address hearing loss?
 
You can start here with this NIH survey.
 
If the survey indicated a need for an evaluation OR if you have concerns about your hearing, contact your concierge physician and discuss the need for a hearing assessment. According to AARP, original Medicare will only cover an audiology evaluation if it is via referral.
 
You can locate an audiologist in your area by contacting the American Academy of Audiology.
 
Studies show higher scores on cognition tests after use of hearing aids. Fortunately, in 2022, the FDA created greater access to hearing aids by allowing them to be sold direct to consumers, in-stores or online. If it turns out you need hearing assistance, you can purchase hearing aids at your local pharmacy or even on Amazon, ranging in price from $99-$3,000. Unfortunately, original Medicare does not cover hearing aids or fittings.

This Week's Micro Resolution: Lifelong Learning

 
Happy Monday! This week, we're asking you to challenge yourself to rewire your brain by learning something new.

As a reminder, our micro resolutions for the month of August are:
​

​Stimulate Your Mind

When you laced your shoes this morning, did you think about it? When you cracked an egg this morning, did you bring awareness to it? How about when you zipped your jacket? Buttoned your shirt? Or how about when you put the car in reverse and pulled out of the driveway? Your answer is likely, no. You just did it because you know how and the act of doing it has become second nature, muscle memory. These are some examples of tasks in which we run on autopilot.

Can you think back to how challenging it was to learn these day-to-day activities? Maybe you even recall your own child or are now witnessing a grandchild learning something new every day! 

When we learn, the brain rewires itself. At the chemical, cellular and structural level this stimulation causes brain remodeling. The same would happen if there was an injury, such as a stroke. We have discussed this process before—called brain plasticity.

When we are young and everything is new, plasticity is high! Brain plasticity diminishes with advancing age because of that “autopilot” nature in which we complete everyday tasks. At some point you just know stuff and less is new to your brain.

There was a time when it was believed that brain plasticity wasn’t possible after a certain age but, now, thanks to the work of Dr. Marion Diamond, we know that is not true. The brain can be rewired in adulthood—it just requires that stimulation of learning something new and something sufficiently difficult for the learner.

​
​How about brain games?

The topic of lifelong learning would not be complete without addressing “Brain Games.” There is a plethora of options out there: from the basic crossword puzzle to mahjong to some fancy video games specifically designed to stall cognitive decline. There is also a significant debate in the scientific community about whether these games really work or are a gimmick. We have waded through the studies and have not come out on either side with a firm recommendation, except to say living a cognitively active lifestyle is a good idea.

If you enjoy crossword puzzles and Sudoku, keep it up! If you and your friends enjoy a weekly game of cards, keep it up. If you have disposable income and are curious about computer brain games, such as Luminosity, explore! Unfortunately, no, watching Jeopardy does not count! In fact, watching TV for 3.5 hours or more a day is associated with cognitive decline. 

This Week's Micro Resolution: Social Engagement

 As a reminder, we are tackling a different lifestyle modification each week of August. Last Monday, we examined engaging with art or music as two non-pharmaceutical interventions known to positively influence certain symptoms in neurodegenerative conditions, including: behavioral symptoms (agitation), and psychological symptoms (depression and anxiety), memory, and socialization. That last benefit, socialization, bridges the conversation to this week’s topic: isolation/loneliness.

 
As a reminder, our micro resolutions for the month of August are:

How Our Health May Suffer as a Result of Isolation and Loneliness

 Isolation is described as the objective reality of truly existing with a deficit of social bonds. Loneliness is described as the subjective experience where an individual may be surrounded by people but does not feel connected and supported. While the two may not be synonymous in the literature, both experiences negatively impact one’s mental health and overall health. Being or feeling disconnected has been equated with such negative consequences to health as smoking 15 cigarettes a day. A recent John’s Hopkins study found socially isolated adults have a 27% higher chance of developing dementia.

As with many associations, the exact molecular mechanism is not well understood, but there are biological indicators worth examining in those who are less socially connected:

• The immune system is impaired
• Inflammatory biomarkers are higher 
• Abnormal brain structures have been noted
  
  

All these biological indicators are associated with cognitive decline and neurodegeneration.
Interestingly, research now believes this association may be bidirectional. Meaning lack of social connections/community may drive cognitive decline and cognitive decline may also drive social isolation. The thinking is that, with cognitive decline, comes with a lack of confidence in one’s ability to effectively communicate, thus leading individuals to wall themselves off from social interactions.
 
Access to technology has been found to reduce social isolation in the elderly. Churchgoers have also long been studied for their keen sense of social bonds.


How to Avoid Social Isolation or Loneliness
 
Many of our micro resolutions are tied to group activities which can foster a sense of community for an individual. They also involve learning something new, which we address next week. Examples of these include taking classes in exercise, cooking and art/music. However, it can be intimidating to take that first step, so this week our micro resolution isn’t something you do for yourself, it is something you can do for another person.
 
This week we ask you to consider the people you know who may be lonely or isolated, a person who recently lost a pet or spouse, a neighbor who lives alone, a quiet coworker, etc. and extend yourself to them.
 
Invite that person for a walk or a cup of coffee, drop off a home-cooked meal and chat a few moments, etc. When the holidays come or at your next gathering, maybe you’ll invite this individual. We are fairly confident this selfless act will be as beneficial for you as the person to whom you extend yourself.