Study shows deactivating Facebook lowers stress
In a 2008 installment of the comic strip Dilbert, Dilbert tells his doctor: “I’m addicted to the internet because it’s more interesting than people. Is there a pill you can give to everyone to make them more interesting?” At home, he complains to Dogbert, “Doctors never want to treat the underlying problem.”
While Dilbert’s cure for internet addiction might be off-target, looking for a solution isn’t. A new study shows that you actually can see health benefits from taking a social media break for less than a week.
Researchers tracked over 100 “active” Facebook users for five days after they deactivated from the social media site and found that their levels of the stress hormone cortisol dropped significantly. Chronic elevated levels of cortisol have been associated with inflammation, anxiety and damage to the cardiovascular system.
This comes on the heels of a 2017 study in the American Journal of Epidemiology. The researchers reported that “the use of Facebook was negatively associated with overall well-being … We found consistently that both liking others’ content and clicking links significantly predicted a subsequent reduction in selfreported physical health, mental health and life satisfaction.”
So, should you #deactivateFacebook? We think everyone should disconnect for one week, every month. Use that time to reflect on whether your social media experience is generally positive. If it’s not, consider making your account private, stop following feeds or people who irritate you, and limit time spent checking up on folks you don’t know from personal contact. Spend more time with in-person friends.
Dancing through your decades
At age 82, actress Cloris Leachman is the oldest contestant to compete on “Dancing With the Stars.” She remained through more than half of season seven, a fan favorite for her spunk and humor. When her tango finally got her voted out, she made her exit by thanking the judges, who often were snippy to her (not nice!). Then, declaring she needed a rest, she gracefully sat down on the dance floor and was joined by her partner and the show’s host, Tom Bergeron. Defiant and agile to the end!
Well, a new study out of Australia explains why octogenarian Leachman was so able to trip the light fantastic: Researchers found that ballet-dancing seniors (and we’re betting the effort put into learning DWTS’ tango, paso doble and waltz, has the same effect) end up with better posture and more flexibility, energy and happiness.
That’s just a two-step from last year’s study in Frontiers in Human Neuroscience, which found that dancing, compared with endurance training, boosts anti-aging effects on the brain because of the multiple sensory inputs and challenges that choreography demands.
So, if you’re looking for something to complement your daily 10,000 steps and get you into the social swing of things, consider taking dance lessons, signing up for barre classes or learning tai chi (it’s the equivalent of slow dancing!) or hatha yoga (another variable routine that demands learning choreography). Interaction with others, practicing balance, listening to music (in some routines) and paying attention to posture will invigorate your body, mind and spirit!
Question: I have shoulder, neck and lower-back pain, and my general physician suggested that I exercise to improve my core strength. Am I adding even more stress to my muscles to avoid pain? What’s your take on core exercises? — Tim H., Mentor, Ohio
Answer: You have a wise doctor. Instead of loading you up with pain meds or suggesting unnecessary procedures, your physician is directing you to the first line of defense for everyday shoulder, neck and low-back pain: physical therapy coupled with core strengthening.
Strengthening deep and shallow core muscles holds your body upright and tones your belly muscles. That, in turn, creates spinal stability, improves posture, boosts balance and takes strain off the neck, back and shoulders. When your core muscles can’t do their job, other body parts take up the slack and they end up strained and pulled out of place.
The Cleveland Clinic’s fitness specialist, Ryan Sidak, puts it concisely: “Having a strong core makes everything easier.” His recommendation is to try these two exercises:
Low plank — targeting abdominal muscles and spinal erectors around your lower back: Stretch out on a mat face down. With elbows bent at a 90-degree angle in line with your shoulders, raise yourself up onto toes and forearms. Squeeze your glutes and suck your belly button toward your spine. Maintain a straight line from the crown of your head to your heels. Hold for 20 seconds, if possible. If not, do what you can and build up slowly; aim for 30 seconds.
Superman — toning the lumbar region of the spine: On a mat, lie on your stomach with your feet together and your arms stretched straight out above your head. Raise your left arm and right leg, keeping your neck aligned with your spine. Hold for 2-3 seconds; relax. Alternate sides, doing 8 to 10 reps per side. Take it slow and steady; you will get stronger and have less pain.
Q: I’m worried about losing my mind as I get older. I’m 55 now. My mom had dementia in her 80s, and it scares me to death! I exercise every day, eat carefully, do volunteer work and get regular checkups. But I’m worried that it’s not enough. Suggestions? — Liz G., Richmond, Virginia
A: Various forms of dementia are increasingly common and, yes, scary. According to the Centers for Disease Control and Prevention, death rates from Alzheimer’s disease increased 55 percent between 1999 and 2014, and it’s predicted that by age 85 at least half of folks will develop some form of dementia.
However, over 80 — maybe 90 — percent of most forms of dementia are the result of long-term lifestyle choices that lead to cardiovascular problems, obesity and chronic bodywide inflammation. These conditions can cause a cascade of physical changes that make the brain slow down, misfire or mis-sort information.
Fortunately, by doing what you’re doing — eating healthfully, getting consistent physical exercise, regular checkups and staying engaged (try some cognitive training, too) — you’re lowering your risk for cognitive decline.
But your stress response (and you sound pretty stressed) can reduce the benefits of your good lifestyle choices. Stanford researchers, writing in
Cell Metabolism, found that chronic stress promotes weight gain by causing your body’s progenitor and stem cells to turn into fat cells! If you accumulate excess fat, especially around the belly, it is a trigger for brain-damaging inflammation.
One research team in Sweden observed in a 38-year study of 800 women that “psychosocial stressors in midlife were associated with increased incidence of Alzheimer’s disease.”
So, add a regular meditation routine (your new stress response) to your healthful habits. A new study in the Journal of Cognitive Enhancement found that people who meditate regularly over time are better able to cope with stressors. Then there’s a good chance that you’ll feel calmer and lose unwanted pounds while at the same time reducing your risk of cognition problems.