The Negative Effects of Isolation on our Health, AND How to Combat Them

Many people wake up, alone.

Go on a run/exercise, alone.

Sit at our desk (or kitchen table), alone.

Attend virtual meetings, physically alone.

Dissolve into entertainment in order to be removed from our current reality, alone.

Repeat process...

If you are lucky enough to have a significant other or family around, they still may leave for the day, or you may lack the social interaction you once had with groups of friends outside the home.  A reprieve from daily routine. Either way you put it, our means to connect in the same physical environment as others, have diminished.

Within groups of young children, and inmates of solitary confinement, having an imaginary friend is commonplace.  A coping mechanism for one of the most vital parts of human life, safety and acceptance within the tribe.  The option to be around other energetic beings has been a staple in communities since the beginning of human existence.  Few scientific studies have analyzed this effect and need for interaction, and how it affects or physiology and psychology.  

Today, depending on our geographic location and the state of a current or future pandemic, we may not have a choice for our level of interaction.  So what does that mean? And why attack a problem that we do not have control over?  The answer lies deeper than social interaction.  The effect is not only emotional stress but physical as well. Because of this, we need to ask the question “what part of my current circumstance can I control in order to have the desired effect on my life and wellbeing? To include others around me.”

In May, Neuroscience and Biobehavioral Reviews published a study that looked at the association between loneliness, social isolation and inflammation.  I believe it is safe to say that you have heard of inflammation and its effects.  It is the body’s signal to a trauma.  Think when you slam your finger in a door and it swells up twice the size.  The reaction itself is healthy, to fix and repair, but that reaction is a sign that there is a major issue going on.

Take a look at that for a second, an external factor creating not only mental but physical reactions as well.  This should be a closer look into the connectedness of body and mind.  Maybe by recognizing how we can utilize healthy patterns of being, we would be able to lower the increasing rate of depression, suicide, and calls to crisis lines.  We may not be able to change the situation, but we can change the way we react to it.

The study showed that loneliness and isolation led to an increase in Interleukin-6, fibrinogen, and C-reactive protein. Without getting too deep into the weeds;

Interleukin-6: A pro-inflammatory cytokine.  An increase in a healthy person is indicative of an overactive immune system.  Too high levels of cytokines can lead to the body attacking its own cells.

C-Reactive protein: A protein substance released into the bloodstream following a trauma to the tissues, think laceration or gunshot wound.

Fibrinogen: A protein responsible for proper blood clot creation.

What we can take away from all of this is that the isolation we have felt is most likely creating not only negative effects on the mind, but a large stress response in the body.

What now?

We can look at some of the methods of training, and lifestyle changes, available to combat this effect.  One that leads to the majority of all major disease in humans. Inflammation.

Nervous system regulation:

Similar to my previous post, bringing our nervous system from fight, flight freeze (sympathetic), to rest and digest (parasympathetic), is a key way to bring down our body’s overall inflammation and retain energy without overworking the system. Often, stress and inflammation are brought on by subconscious reactions to daily events, workouts, emails, kids yelling.  There are a few ways that we can take control of the subconscious reaction and bring the water level down.

There is a wealth of knowledge on the internet on these topics but the most helpful ones are breath work, meditation, dance, physical training (especially in nature), grounding (skin contact with soil/water), art/music, cold exposure tubs/ocean, heat exposure with saunas, diet, and proper sleep cycles.  We can consciously utilize these tools throughout our day to bring us down from times where we may feel overstimulated.  These tools have been shown to have a direct correlation with levels of inflammation in the body. 

Manipulating training environment:

As far as what we teach at Defense Strategies Group, it is not completely necessary to be at a range or to be doing any sort of live simulations within groups.  It is amazing if you have access, but not a necessity.  Things such as dry firing our weapons are utilized at the highest levels of Special Operations training.  Sometimes Operators go days or weeks without ever firing a physical round.  Sometimes bringing our skills back to the very basics can allow us to perform better in the field.  

This does not just pertain to marksmanship, but can be utilized in fitness, martial arts or any other sport specific skill.  If we start to remove variables such as the crowd, the targets, goals, etc, our brains are able to use its full capacity on one single task.  Improving tasks on a molecular level will improve the performance of the whole in a significant manner.

These activities can also be done with loved ones or in groups you are comfortable with.  You do not need your sparring partners to get something out of training, nor do your friends/children need a gym or range to learn.  Manipulate the way we train, think about specific training outcomes, and you may just see a difference in your performance, health, and relationships in your sphere.

Now take a look at your day as if you are both the architect and the doctor.  You can build in specific times to incorporate healthy habits, as well as find ways to inject them into your day when things are getting a bit out of hand.  This will also require a level of body awareness that allows us to see that we are getting stressed, increased heart rate, increased breathing, especially in the chest, erratic mind, and lack of concentration.  I am sure after learning to modulate your state more effectively, you will not feel the effects of negative circumstances to as great of a degree.  

With this new state, engage in the activities you have available to make both you and your tribe better.  The collective health depends on it.

If private holistic performance coaching is of interest to you, reach out to Info@defensestrategies.us etc.

With love,

Pearce Cucchissi

Pearce is a founding member and instructor with Defense Strategies Group. He is a former Ranger as a part of 1st Ranger Battalion in Savannah, GA.  He completed multiple cycles of training and combat deployments throughout the Middle-East. Pearce has extensive knowledge in tactics, firearms, marksmanship, close-quarters combat, self-defense, executive protection, breaching, reconnaissance and surveillance, evasive driving, and air operations. Pearce has worked with all branches of US Special Operations and government agencies and has vast experience training and advising foreign government units overseas.  Pearce lives in Los Angeles and has a business degree from Loyola Marymount University.