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One of the things that I found was super-interesting because I've looked a lot more at social relationships and loneliness, given this pandemic life... And there's an interesting study done by Steven Cole, who's a doctor and a professor of medicine at the University of UCLA. Well, UCLA University of California, Los Ang... |
**Adam Stacoviak:** We've talked about that before. So loneliness can make you inflamed and decrease the expression of genes that involve essentially being equipped in a time like we're in. |
**Mireille Reece, PsyD:** Yeah. Yep. |
**Adam Stacoviak:** Antiviral. |
**Mireille Reece, PsyD:** Yeah, exactly. So this is why I think it's so important to go "One of the ways in which we moderate stress is with people." You need people, but you can't be beside people. But you need people. |
**Adam Stacoviak:** Yeah, that's so crucial. |
**Mireille Reece, PsyD:** It is. |
**Adam Stacoviak:** Find people. Find the right people. |
**Mireille Reece, PsyD:** Well, precisely. Because again, we tend to listen to the people that we spend the most amount of time with. We tend to think similarly. We tend to make similar choices. I mean, I think about friends all the time that are like, "Have you been here? Did you see this? Did you get that product?" I... |
**Adam Stacoviak:** Well, they have a lot of input, that's for sure. And they always say that-- I mean, someone's gonna correct me on this thing... But it's essentially, your friends influence who you are. So if you hang out with - I hate to say this like this - but losers, if you hang out with people that don't have t... |
**Mireille Reece, PsyD:** Yeah, yeah. So we've talked about the brain, body, the cardiova-- well, the immune system. But I want to talk about the impact of stress on our cardiovascular health. So getting up in the morning requires this increase in blood pressure, and reapportioning the blood flow in our body so that we... |
**Adam Stacoviak:** Yeah, I don't want to faint when I stand up. I want to stand up like a normal person. |
**Mireille Reece, PsyD:** Right. So blood pressure rises and falls throughout the day as dependent upon physical and emotional demands and the changes, so that we get blood flow according to what our brains and our bodies need. |
**Adam Stacoviak:** Is that why my Apple Watch tells me to stand so often, because I need to stand so often? We have these stand goals 12 times a day or more if you have a normal goal? |
**Mireille Reece, PsyD:** Yeah. Well, we need blood flow to move all the way. And if you're sitting in one position, it's just more sedentary, so that you don't get the hiccup or flow throughout the body. |
**Adam Stacoviak:** Well, your heart is a muscle too, so you need to work it. |
**Mireille Reece, PsyD:** Right. So we can have the damage of the-- in our plaques, again. So when we have continued elevation, high blood pressure, it builds up plaque, and then it can damage the artery walls of our heart, which, if you're not familiar... I mean, you want flow to be able to go through the entirety of ... |
**Adam Stacoviak:** Right. And you don't want such high pressure that you burst them, which is a stroke, or something like that. It mainly happens in the brain. The stroke's in the brain, right? |
**Mireille Reece, PsyD:** Yep. |
**Adam Stacoviak:** Otherwise, they're not strokes, if they're elsewhere in the body. |
**Mireille Reece, PsyD:** Yep. Strokes are brain-- |
**Adam Stacoviak:** \[unintelligible 00:34:42.04\] |
**Mireille Reece, PsyD:** Yep. And then heart attack is \[unintelligible 00:34:45.06\] related to blood flow. And then we talk about metabolism. So metabolism is our body's way that it uses and allocates energy. So it's really involved in terms of-- |
**Adam Stacoviak:** Very deep. |
**Mireille Reece, PsyD:** Yeah, yes. Like our appetite for food, the movement we do, sports, activities, you name it. Also, cognitive activities, too. So inactivity - this is super interesting - inactivity and the lack of energy expenditure create a situation where chronic elevation of these glucocorticoids resulting f... |
**Adam Stacoviak:** Insulin resistance is diabetes, and cardiovascular disease is-- we just talked about it. If your heart doesn't work, if it can't pump the blood properly, if you have a dis-ease in your cardiovascular system, then you can't pump the blood properly. Whether it's healthy blood or not, it's just not gon... |
**Mireille Reece, PsyD:** Right. So we have to learn how to manage our stress, that at the end of the day. I mean, I don't need it to get to be prolonged, I just have to be cognizant of "Hey, I'm feeling a little stressed. I'm feeling a little overwhelmed. Oh, this has been a long run of multiple stressors. What am I d... |
**Adam Stacoviak:** I'm holding on. |
**Mireille Reece, PsyD:** --as much as smoking 15 cigarettes a day, or having alcohol use disorder. And that loneliness and social isolation are twice as harmful to our physical and mental health as obesity. This was published back in 2015 in the Perspectives on Psychological Science. Like... Wow. Wow. |
**Adam Stacoviak:** So when I first read that, obviously smoking 15 packs of cigarettes or 15 cigarettes-- |
**Mireille Reece, PsyD:** Cigarettes. |
**Adam Stacoviak:** Not 15 packs. Yeah, 15 cigarettes, individual cigarettes, not packs, a day... Well, that has an impact on my lungs. I took that literally when I first read it, and I scoffed. But then I obviously went a little deeper and thought, "Okay, that's clearly harmful." But why would they compare it to cigar... |
**Mireille Reece, PsyD:** Yeah. Well, I think what they're getting at is just the deleterious effects, like "Hey, this is so significant. We know that smoking isn't good for us." It's not like, "Well, it's okay. You can just have a few." No, it's never really good for our lungs. And so to help people understand - lonel... |
**Adam Stacoviak:** Yeah. |
**Mireille Reece, PsyD:** I know, right? |
**Adam Stacoviak:** Yeah. Well, community is really a key thing there, and I think that's what we try to do with this show, and Changelog at large is foster this network of community, this people group that can be both curious and adventurous in terms of what they pursue in their life with technology. We obviously cove... |
**Mireille Reece, PsyD:** Yeah. So there was another study done that was published in the journal called Heart, back in 2016. The study was done by Newcastle University epidemiologist, Nicole Valtorta, and she linked to loneliness to a 30% increase in risk of stroke or the development of coronary heart disease. |
**Adam Stacoviak:** So that's not an association. |
**Mireille Reece, PsyD:** Yeah, it increases your risk. |
**Adam Stacoviak:** Well, the prior research was an association, like "It's like doing this", whereas this causes. |
**Mireille Reece, PsyD:** Yeah. She also goes on to say that a lonely person's higher risk of ill health is likely from a hybrid of factors including behavior, biology, and their psychological mindset. Generally speaking, that's most often what's at play. It's not one. It's let's look at the combination of things that ... |
**Adam Stacoviak:** Oh my gosh, yeah... |
**Mireille Reece, PsyD:** Right?! So the Senior Director of Practice Research and Policy at the American Psychological Association, Lynn Bufka, stated that - and I quote, "Uncertainty is one of the biggest elements that contributes to our experience of stress." Part of what we try to do to function or in our society is... |
**Adam Stacoviak:** Yeah. It's like if every day you start at zero in terms of things figured out. Whereas certainty gives you maybe 10 points on the scale, 20 points on the scale, whereas you're not starting at zero every single day. There is some knowns that you wake up to, knowing they're gonna be there. And then th... |
**Mireille Reece, PsyD:** Yeah. So you're like, "Great, Mireille. Now that you've scared me more and added to my stress, what do I do?" Because we never want to leave you like "And that's it. Too bad. So sad." |
**Adam Stacoviak:** "These are the truths. Deal with it." No, that's not how it works. |
**Mireille Reece, PsyD:** No. So - going back to where we started about what is one of the most significant things relative to stress is our perception of what we believe to be threatening. So you've gotta start with being aware of what you think. There is a team of researchers that was led by Christopher Massey, a doc... |
So the meta-analysis reviewed 20 randomized trials of interventions to decrease loneliness in kids, adolescents and adults, and that really, what we talk about in my field called cognitive behavioral therapy, which is focused on addressing maladaptive social thoughts, worked best because it helped people realize and na... |
**Adam Stacoviak:** Yeah. Yeah, absolutely. |
**Mireille Reece, PsyD:** Because if I think that I'm going to be overwhelmed or I wake up and I'm like, "Man, today is gonna stink. It's gonna be overwhelming, or so and so is going to be upset with me because I didn't get this project done, or I dropped this ball, or my goodness, I didn't sleep and I'm on my fourth c... |
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