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Welcome to Week 15 of our Online Brain Fitness Class
Welcome to Week 15 of our Online Brain Fitness Class
Quiz:
Quiz:
If you were unable to attend our zoom lessons, you can watch a recorded lesson by clicking HERE
Introduction
Introduction
Socialization? What has changed for us during this time of "social distancing"? Maybe we've found out the socialization is even more important than we remembered it was. Maybe we've learned new ways to socialize. If you’re still not convinced that it’s important to your health, this lesson may change your mind! Read this lesson and then send it to someone you know. Discussing it over the phone, or via Zoom, would be a great way to share your thoughts and socialize. This lesson will remind you of how important your friends are, and maybe more importantly, just how important you are to them! Enjoy the lesson!
Our Lesson: Socialization is a staple of brain health. We could just eliminate this reading and tell you that. However, you might want some proof. So this week, we have an extensive handout which describes many of the benefits of socialization. The online version includes some videos. The final 15 minute video is well worth your time, to learn about social pain. (Yes, there is such a thing.)
When discussing brain health, there are a few topics, which seem to be more or less given. Most people will acknowledge that to maintain good cognitive health, we need to stay physically active. Diet also seems to be a factor, favoring a healthy diet for a healthy brain. Music, art, and other pastimes seem to hold a key to cognitive health. But one of the biggies, one that has been confirmed in study after study, is the effect of socialization on the brain. You may have a whole new appreciation for the importance of socialization with Covid-distancing, but if you have any doubts as to why social distancing is so difficult for all of us, read on....
Socialization and the Brain
Socialization and the Brain
If we look at social connectedness from a brain healthy perspective, research seems to suggest that people who are socially engaged and have larger social networks tend to be cognitively stronger as well. It seems that they are able to think more clearly, remember more, and demonstrate higher cognitive performance because many areas of the brain are stimulated by social interactions. Maintaining rich and meaningful relationships, and engaging socially are key ingredients in the recipe for optimum cognitive functioning. Being with other people not only brings greater happiness into our lives, it is also a biological imperative. It is critical to living a fulfilling life (AARP Magazine, 2016; Global Council on Brain Health, 2017).
Note the image, The Social Brain, illustrating the parts of the brain involved in perceiving emotion in others for example. Our brains are wired to support social interactions.
There are research studies that seem to provide direct and compelling evidence about the benefits of social factors to brain health. Neuroimaging data, for example, allows a visual representation of positive changes in the brain that are strongly associated with social engagement. A study used fMRI (functional magnetic resonance imaging) to consider how purposeful activity, when embedded within a social health promotion program, improved cognition and related brain function (Global Council on Brain Health, 2017).
A study involving Catholic nuns provided further evidence. In this study, a group of Catholic nuns were followed for several year. They were asked to keep a log and report on their diets, education, occupation, and more. Perhaps one of the most striking conclusions of the study was the discover that those nuns who had more social interactions seemed to have the best protection against development Alzheimer’s disease. The researchers concluded that greater social integration (i.e., the number of times a num was socially active, employment) was associated with less decline in cognitive functioning (Johnson, 2008).
Socialization and Cognitive Reserve
Socialization and Cognitive Reserve
This study drew the correlation between cognitive reserve and Alzheimer’s disease. Cognitive reserve, as we have discussed in class, is a prediction intended to explain the differences between individuals’ susceptibility to age-related brain changes or pathology. Some people seem to develop the symptoms while others do not. Studies suggest that lifelong experiences (including education and occupation), as well as leisure activities, may help preserve and increase cognitive reserve (Stern, 2012). It is thought that those with a greater reserve capacity are at lower risk of dementia than those with less cognitive reserve. There are a number of studies that seem to suggest that socialization will enhance cognitive reserve.
These include:
Research by Dr. Bennett of Rush University in Chicago. Dr. Bennett studied the protection effects of socialization against clinical symptoms of dementia and concluded: “People with wide social circles are more likely to engage in activities that require physical and mental activity, all of which protect against Alzheimer’s disease. In the subdomains of cognitive function, the most pronounced effects of a large social network appeared as a negative correlation between overall pathology and semantic memory, as well as with episodic and working memory. The researchers conclude that their data “provides evidence that the extent of social networks, or something related to social networks, provides some type of cognitive reserve. This cognitive reserve seems to reduce the deleterious effect of Alzheimer’s disease pathology on cognitive abilities in old age” (Bennett, 2006).
A review of literature from a team from Queen’s University in Canada looked at three non-pharmacological treatments. They were 1) physical activity, 2) intellectual stimulation, and 3) socialization. The team found each to be beneficial in managing dementia. These researchers addressed the cognitive reserve hypothesis, which states that social engagement will delay the onset and progression of Alzheimer’s disease.
They cite one study which seemed to find that an increase in social engagement with one’s surrounding environment could contribute to larger and stronger cognitive reserve. The researchers of this study conclude that by manipulating the social environment around patients with Alzheimer’s disease, patients seem to gain an increase sense of self-worth and a better overall attitude towards their lives. This may in turn, improve one’s eating choices, exercise habits, and social interactions.
This review includes studies with a look at loneliness and dementia. One study examined the effects of enhancing social stimulation on cognitive outcomes for those experiencing mild dementia. The researchers seem to have found that those experiencing with mild dementia significantly improved over a span of three months if participating in a social intervention. They seemed to display improvements in overall quality of life as well (Ruthirakukan, 2012).
Clinical neuropsychologist Paul Nussbaum is an advocate of socialization to improve brain health. He cites studies that seem to show evidence that brain health is influenced by enriched environments, including social networks. These enriched environments may produce structural and functional changes in the brain while influencing neurogenesis in the hippocampus (Brown, 2003).
Review this illustration of the process of neurogenesis in the hippocampus.
Researchers from Kaiser Permanente found that active social networks seem to protect cognition, acting to reduce the risk of the onset of cognitive impairments (Crooks, 2008). Women with larger social networks were 26% less likely to develop dementia than those with smaller social networks. Those who had daily contact with friends and family cut their risk of dementia by half (Diament, 2008).
Consider the video below, Socialising for Brain Health, to learn about a study suggesting that socialization makes one more cognitively agile (1:27 minutes): https://youtu.be/aHYJ9cInQ80
Video: A study suggests that socialization makes you more cognitively agile.
Socialization and Happiness
Socialization and Happiness
Let’s take a look at the potential relationship between socialization and happiness. There are many studies which support a positive correlation between socialization and happiness. Findings from the Harvard Longitudinal Study provide some evidence. This study with a group of inner-city men from Boston has been ongoing for over 75 years. The men in the study complete a questionnaire every two years. On it, the describe the effects of their lifestyle choices on their health. According to a member of the research team, Robert Waldinger, the clearest message seems to be that “Good relationships keep us happier and healthier.”
Social connections seem to be good for us. Those who are more socially connected to family, friends, and their community seem to be happier and physically healthier than those people who choose to isolate themselves. They also seem to live longer. Those who described themselves as socially isolated, indicated that they were less happy, and their health and brain functioning had each declined at an earlier age. The more isolated men had shorter lives than the men who were socially active.
Social activity also seemed to have a positive correlation with having a happier marriage or close relationship. Lastly, it seems that living in conflict is a negative influence on one’s health, perhaps more negative than divorce. In contrast, warm relationships seem to have a positive impact on one’s health (Waldinger, 2015).
Loneliness
Loneliness
Incidents of loneliness seem to be on the rise and have been linked to physical illness and cognitive decline. It seems that feeling lonely increases one’s risk of dying early by 26%.
Loneliness can be harmful to one’s health as it does not include social supports. Social supports are a critical factor in achieving and maintaining good health (Oaklander, 2018).
Loneliness can impact several functions:
Overstimulation of the body’s stress response
Impaired production of the body’s immune system’s white blood cells
As a predictor of early death, loneliness eclipses smoking and obesity (Human Longevity Project, 2018).
Niki Gratrix, nutrition therapist, transformation coach, and bioenergetics practitioner cites a landmark study from 2004. This study examined the social support systems of 300,000 people, and ended with a conclusion stating that the negative impact of a lack of social support is stronger than drinking alcohol, smoking, or having a high body mass index (Human Longevity Project, 2018).
Indeed, as illustrated in the image below, social pain and physical pain involve the same areas of the brain.
Socialization and Physical Health
Socialization and Physical Health
Yes, socialization is important to overall happiness and cognitive reserve. Researchers have provided evidence that connection with others in a meaningful way helps us enjoy greater mental and physical health. It also accelerates recovery from illness and disease.
High levels of socialization seem to lengthen our life span (Seppala, 2013, Sharp Health News, 2018).
Researchers from Rush University Alzheimer’s Disease Center found that adults in community-based settings experienced a decreased risk of disability in activities of daily living and mobility (James, 2011). Those with positive relationships throughout life reported fewer physiological risk factors for a number of health problems, when compared to those with poorer relationships (Ryff, 2008). It seems that the more social ties that a person has at an early age, the better the person’s health at later points in life. This is the first study to link social relationships with physical well-being measures such as abdominal obesity, inflammation, and high blood pressure (Yang, 2016). All in all, it seems that social, emotional, and physical well-being is part of a social connectedness feedback loop (Brody, 2017).
Socialization & Social Media
Socialization & Social Media
Most of the research we have mentioned focused on actual, face-to-face connections. But what about social media? Research suggests that that people who are 50 years of age or older are the fastest-growing demographic group to use social media platforms such as Facebook, Twitter, Skype, and LinkedIn. Studies are being done to examine the potential benefits of using social media. Thus far, some evidence seems to suggest that there is a positive association between routine internet searching and neural circuitry activation for middle-aged and older adults. Early results seem to indicate that these behavior may promote health aging. In another study, older adults were assigned to one of two groups. One group learned and used Facebook and the other used an online diary. The Facebook group showed a significant increase in updating, an executive function factor associated with complex working memory. There was no significant change in the online diary group. This seems to suggest that social networking may benefit complex working memory (Myhre, 2017; Small, 2008).
Social Learning
Social Learning
You may enjoy the short video below, “What is Social Learning?” https://youtu.be/AB-_822TRms
One of the advantages to having a social network is the opportunity to learn from the knowledge and expertise of others. The concept of social learning refers to learning that takes place through social interaction. These are four components to social learning. They are:
Behavior potential: The likelihood of engaging in a particular behavior given a specific situation. This is how habits can be formed. For example, a person may exercise more often if the person only exercises for 20 minutes a day, rather than forces one’ self to exercise for over an hour a day.
Expectancy: The probability that a specific behavior will lead to an outcome or result that will reinforce or continue that behavior. For example, a person may begin an exercise program and expect to lose a few pounds. This increases the likelihood that the person will exercise.
Reinforcement value: The desirability of the behavior’s outcome of consequences. For example, losing 10 pounds after several weeks of exercising has high reinforcement value. A person is this situation is likely to continue to exercise as weight is lost.
Locus of control: The degree to which one feels that one has control over one’s life. People who believe that their actions control what happens to them, have an internal locus of control. They are more likely to take action because they believe it is their abilities, effort, and choices which determine what happens. People who believe that other forces are controlling their lives, have an external locus of control. They may attribute what happens to them to chance, environmental factors, or the actions of others.
For example, I may believe that my health is the result of the lifestyle choices I make. If I want a healthier brain, I will eat better, exercise, socialize with others, and challenge myself. In this situation I have an internal locus of control. If I believe that my health is dependent on the food provided to me by others, the expertise of an aerobics instructor, and the friendliness of the people around me, I will not take action. I see my health controlled by others, and my fate is attributed to an external locus of control. To take action, it helps to have an internal locus of control and to see our ability to control the quality of our lives.
Video:
First, what is social learning? A short (1:40) clip which explains.
Video:
Second, an illustration of social learning theory, simple and sweet. (I think it was a class project!)
We can use social learning to improve our behaviors. The right social network can be a very positive influence on us. For example, if we join an exercise group with people who are very upbeat, consistent in exercising, and caring for one another we are likely to act in similar ways. It is important to surround ourselves with positive role-models.
You may enjoy the second short video above. It illustrates some of the ways in which social learning has impacted us. https://youtu.be/sQnDq_bVBUw
Becoming More Socially Active
Becoming More Socially Active
Socialization is good for us.
It is good for our bodies and our brains.
Consider this image as it compares the areas of the brain involved in remembering faces, with the areas of the brain that become active in remembering locations. Our brains seem to be prepared to help us become more socially active.
Blue Zones
Blue Zones
Author Dan Buettner (Ristau, 2011) has identified pockets around the world where people are living better and longer. These are known as Blue Zones. In these places, people have healthier diets, exercise routines, cognitive stimulation, socialization, and overall lives.
These are some of the activities, recommended by Buettner, to contribute to enriched social environments (Richau, 2011).
Connecting daily with family and friends.
Engaging actively in group activities, such as at the public library, church, or other community events.
Finding a part-time job using your specific experiences and skills.
Seeking intergenerational connections by tutoring a child or learning computer skills from a teenager.
Developing a sense of purpose and living it by creating opportunities to nurture, reflect, and share your values and legacy with others.
Pushing yourself to try new relationships and new skills. For example, discovering how technology can keep us connected to others.
Taking a class in either a formal or informal setting.
Volunteering.
The Blue Zone Power 9
The Blue Zone Power 9
Becoming More Social
Becoming More Social
You can choose your friends. Pay attention to the kinds of people you like to spend time with. Do you find yourself gravitating towards people who talk a lot or who are quieter? Do you like funny people or people with a strong interest in current events? Are there people who share your interest in art, sports, or animals? Would you rather be with someone who is very similar to you, or different in many ways?
Surround yourself with people you look forward to seeing.
Reflect on the image to the left and note the comparison of the brain pathways of people who tend to be introverted, versus those who are more extroverted. It seems there are brain-based differences associated with levels of social initiative.
Here are a few ways to become more social, particularly if you tend to be introverted. Blogger Paul Sanders (Sanders, 2016) inspired them.
Be aware of your friendship preferences: Be sure to select friends who have time and an interest in making friends. Make sure that you are good for each other. You can also choose family members as your closest friends.
Create social rituals: Calendar time to reach out to friends. Perhaps you decide you want to talk with someone by phone each evening. Make it a habit. Text, email, and/or call on a regular basis to build and strengthen relationships. You may decide to allocate some time each week or month to meet new people. Perhaps you say hello to someone who lives nearby, introduce yourself to someone at church, and/or meet someone new at an event you attend.
Leverage friends to form new friendships. It can be wonderful to focus on befriending individual people, and you can also find new groups of friends. Perhaps a new friend introduces you to people you have not yet met. You may be invited to lunch by someone you know, and go with the understanding that others will be there too. A friend may recommend a club or group to join. Why not give it a try? One of the best ways to meet new people is through people you know and like.
More Ways to Build Social Connections
More Ways to Build Social Connections
The list of benefits of being social for older adults is quite long. These benefits include potential reduced risk for cardiovascular problems, cancer, osteoporosis, arthritis, Alzheimer’s disease, high blood pressure, and reduced risk for mental health issues, such as depression and anxiety.
Consider the following tips for being and staying socially connected:
Take small steps to connect with others. Share a smile a day with someone, show interest in someone by asking how they are, hold a door for someone, and practice a random act of kindness.
Volunteer in your community.
Visit a community center and participate in activities with others.
Join a group focused on activities you enjoy or would like to learn, such as pickle ball, bridge, or a book club.
Learn a new language with others.
Cook for others using a new recipe. Sharing of food is a communal activity.
Join a fitness group.
Schedule regular time to walk with neighbors.
Send fun emails and texts to others.
Engage people of all ages, including children.
Try to keep a circle of friends, family, or neighbors with whom you can exchange ideas, thoughts, concerns, and practical matters, and who can also help or encourage you. It does not need to be a large group of people as long as those in it are important to you and you are important to them. Try to have at least one trustworthy and reliable confidante to communicate with routinely (e.g., weekly), someone who you feel you can trust and you can count on.
If you are already socially active, diversify your activities. Consider joining or starting a group that doesn’t exist in your community and is centered around a common interest (e.g., a workout group).
Video
To kick-start your social life and to learn a little about how our capacity for “social pain” is a superpower, watch this Ted Talk, “The Social Brain and its Superpowers” (17:58 minutes): https://youtu.be/NNhk3owF7RQ
Video:
Longest research on What makes a good life, Lessons from the longest study on happiness | Robert Waldinger
Resources to Inspire You
Resources to Inspire You
Here are some resources to give you more ideas (Global Council on Brain Health, 2017).
AARP’s Age-Friendly Network. See: http://www.aarp.org/livable-communities/ network-age-friendly-communities/
AARP Foundation’s Connect2affect. Learn more at: http://connect2affect.org
Age UK runs befriending services. Find out more at: www.ageuk.uk/health-wellbeing/ loneliness/feeling-lonely. They also have a Campaign to End Loneliness. See: http://www. campaigntoendloneliness.org
The Alzheimer’s Society leads the Dementia Friends initiative in the UK enabling the creation of dementia friendly communities. See: https://www.dementiafriends.org.uk
Area Agencies on Aging. See: www.eldercare.gov
Dementia Friendly America is a movement to foster dementia friendliness in the United States. See: http://www.dfamerica.org
The Gerontological Society of America has established an expert panel on Human-Animal Interaction as it relates to aging and has announced a grant for research in 2017. See: https://www.geron.org/programsservices/alliances-and-multi-stakeholdercollaborations/human-animal-interaction-andhealthy-aging
Love Letters Challenge, by DoSomething.org organized a Valentine’s Day Campaign challenging young adults to send a card to an older adult. See: https://www.dosomething. org/us/campaigns/love-letters-challenge
Meals on Wheels (America). See: http://www.mealsonwheelsamerica.org
Senior Corps Programs. See: www.nationalservice.gov/programs/senior-corps
Silver Line helpline for older people. See: https://www.thesilverline.org.uk/
Society for Companion Animal Studies. See: http://www.scas.org.uk
Conclusion
Conclusion
This lesson is full of information, but really has just one message:
Get out there and socialize!
Why, because:
Many studies seem to suggest that those with social connections have a decreased risk of dementia. Social connections seem to alleviate the symptoms of Alzheimer’s disease for example.
Patients with Alzheimer’s and who had strong social connections reported higher feelings of self-worth and a more positive quality of life than those with Alzheimer’s who did not have a strong social connection with others.
The enriched environment of a social network seems to improve structural parts of the brain.
Social relationships make us happier, and that leads to a healthier brain.
Social relationships seem to lead to a decreased risk of disability.
Those with strong social ties had better endings to their lives.
Even virtual socialization (i.e., Facebook, Twitter) seems to promote healthy living and a more complex working memory.
Lastly, we determined that we can do something to become more socially engaged. From volunteering, to joining a club, to regularly calendaring time for friends, we can increase our social connectedness.
Get out there. Socialize. Today.
Works Cited
Works Cited
AARP Magazine (November-December 2016). “Part 3: The happiness cure for aging: Boost your limbic brain.” [Magazine].
Bennett, D. e. (2006, May 5). The Effect of social networks on the relation between Alzheimer's disease pathology and level of cognitive function in old people; a longitudinal cohort study. Lancet Neurol, pp. 406-412.
Brody, J. E. (June 12, 2017). Social interaction is critical for mental and physical health. The New York Times. [Online]. Retrieved from: https://www.nytimes.com/2017/06/12/well/live/having-friends-is-good-for-you.html
Brown, J. e. (2003). enriched Environment and Physical Activity Stimulate Hippocampal but Not Olfactory Bulb Neurogenesis. European Journal of Neurogenesis, 2042-2046.
Crooks, V. C. (2008). Social Network, Cognitive Function and Dementia Incidence Among Elderly Women. American Journal of Public Health, 1221-1227.
Diament, M. (2008, November 11). Friends Make You Smart. Retrieved from AARP.org: http://www.aarp.org/health/brain-health/info-11-2008/friends-are-good-for-your-brain.html
Global Council on Brain Health. (2017). The brain and social connectedness: GCBH recommendations on social engagement and brain health. Retrieved from: https://www.aarp.org/content/dam/aarp/health/brain_health/2017/02/gcbh-social-engagement-report-english-aarp.doi.10.26419%252Fpia.00015.001.pdf
Human Longevity Project. (2018). Episode 7: Purpose, gratitude & community: What healthy societies know that we don’t. Retrieved from: humanlongevityfilm.com [Resource was privately purchased and is not available online without purchase].
James, B. D. (2011). Relation of Late-Life social Activity with Incident Disability Among Community -Dwelling Older Adults. Journals of Gerontology, 467-473.
Johnson, J. B. (2008). Social Engagement, Cognitive Function and Alzheimer's Disease Among Older Religious Member Populations. Chicago: ProQuest.
Myhre, J. e. (2017, September). Cognitive Benefits of Online Social Networking for Healthy Older Adults. The Journals of Gerontology, 752-760.
Oaklander, M. (February 26, 2018). How to make friends as an adult—and why it’s important. Time. [Online Magazine]. Retrieved from:
http://time.com/5159867/adult-friendships-loneliness/
Ristau, S. (2011). People Do Need People: Social interaction Boosts Brain Health in Older Age. Journal of American Society on Aging, 70-76.
Ruthirakuhan, M. e. (2012, October 31). Use of Physical and Intellectual Activities and Socialization in the Management of Cognitive Decline of Aging and in Dementia: A Review. Journal of Aging Research.
Ryff, C. a. (2008). Know Thyself and Become What You Are" A Eudaimonic Approach to Psychological Well-Being. Journal of Happiness Studies, 13-39.
Sanders, P. (2016, January 4). How to be more social if you are introverted. Retrieved from LifeHack.org:
http://www.lifehack.org/articles/communication/how-more-social-you-are-introverted.html
Seppala, E. (2013). The compassionate mind. Association for Psychological Science: Observer Magazine. [Online]. Retrieved from:
https://www.psychologicalscience.org/observer/the-compassionate-mind
Sharp Health News/Sharp HealthCare. (January 11, 2018). Positive tips for negative people. The East County Californian, Vol. 126, No. 2. [Newspaper].
Small, G. a. (2008). iBrain: Surviving the Technological Alteration of the Modern Mind. New York: Harper Collins.
Stern, Y. (2012, November 11). Cognitive Reserve in Ageing and Alzheimer's disease. Lancet Neurol, pp. 1006-1012. Retrieved from:
http://www.ncbi.nlm.nih.gov/pubmed/23079557
Waldinger, R. (Performer). (2015, November). What makes a good life? Lessons from the longest study on happiness. TedxBeaconStreet. Retrieved from https://www.ted.com/talks/robert_waldinger_what_makes_a_good_life_lessons_from_the_longest_study_on_happiness
Yang, Y. e. (2016). Social relationships and physiological determinants of longevity across the human life span. Proceedings of the National Academy of Sciences. Retrieved from: http://www.sciencedaily.com/releases/2016/01/160104163210.htm
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