Small Actions to Ease Holiday Loneliness

For many of us, the holiday season is a season of “too much,” including too much socializing with family, friends, and colleagues. This abundance of social activity can be exhausting, especially for introverts. Yet the opposite is also true: in the United States this holiday season, 1 in 3 people are lonely.

How Loneliness Affects Us

Loneliness stems from a gap between desired and actual social connections, influenced by factors like geographic isolation, health issues, or social anxiety. Our evolutionary past highlights the survival value of social bonds, explaining why loneliness triggers a biological stress response similar to being in constant danger.

In May 2023, US Surgeon General Dr. Vivek Murphy issued an advisory highlighting the severe health implications of an “epidemic of loneliness and isolation.” Dr. Murthy compared the health risks associated with loneliness to smoking up to 15 cigarettes daily. Research has shown that loneliness impacts our health twice as much as obesity.

Small Actions Matter

On a large scale, Dr. Murphy has outlined a National Strategy to Advance Social Connection to restore social bonds. On a small scale, there are actions we can take every day to help people feel cared about. The first is paying attention when you’re with someone else, not distracted by phones or multi-tasking. I love this quote from Zen Buddhist teacher John Tarrant:

"Attention is the most basic form of love"

By fully paying attention to someone or something, you essentially express love towards them, even at the most fundamental level.

A second action is a small act of kindness that shows you care about someone and that they matter. Yes, we’re all caught up in the business of the season, but it doesn’t take that long to be kind. Write a card, send a text, make a call, or even ask for some advice. Think, “Who might like to hear from me today?”

In Defense of Seed Oils

Have you heard of the “Hateful 8?” No, it’s not a new crime series on Netflix. The “Hateful 8” is used in the blogosphere to defame the eight types of seed oils: Canola, Corn, Cottonseed, Soy, Sunflower, Safflower, Grapeseed, and Rice Bran. Seed oils are being blamed for everything from obesity to heart disease to autoimmune disorders to diabetes, but this reputation is undeserved.

Here’s What the Science Says

Seed oils, such as canola, corn, sunflower, and soybean oils, are rich in omega-6 polyunsaturated fats, which are essential for the body and can help reduce bad cholesterol levels, thereby lowering the risk of heart disease and stroke, according to the American Heart Association. However, they don’t play as much of a role in reducing cardiovascular risk as omega-3 fats (found in fatty fish like salmon and tuna or in walnut oil and flaxseed oil), which can give them a bad rap.

We Over Consume Omega-6 Fats

The challenge is that Americans tend to overconsume omega-6 fats, not because we’re cooking with them but because they are a key ingredient in most ultra-processed foods. (Think baked goods, chips, frozen meals, and packaged sauces and dressings.) We’re eating a lot more omega-6 than omega-3 fats, and we’re getting them from foods laced with other ingredients like high-fructose corn syrup, added sugar, and sodium.

Do Seed Oils Cause Inflammation?

While omega-6 fats are sometimes criticized for being pro-inflammatory, “the amount of inflammation associated with them has not been shown to be harmful,” says Stanford nutrition scientist Dr. Christopher Gardner. He points out that the real concern should be the overconsumption of ultra-processed foods. In these foods, seed oils aren't the problem; it’s the overall dietary pattern. The focus should be on achieving a healthy balance of omega-6 and omega-3 fatty acids rather than avoiding seed oils outright.

What About Seed Oil Processing?

In food production, a chemical called “hexane” is used to extract edible oils from seeds and vegetables. The trace amounts of hexane used to extract seed oils “do not make these oils harmful,” per Dr. Gardner.

What About Cooking?

Using seed oils for cooking, such as stir-frying vegetables with sesame oil, is fine. You can also enjoy them in a salad dressing. These are small amounts. You’re not drinking seed oils (at least, I hope you’re not!)

Thank You from the Heart

This is my fifth year of writing a Thanksgiving blog, and I'm always trying to outdo myself with something profound to say. My husband, Rob, wisely pointed out that I could just say "Thank You."

hank you from my heart to the thousands of Wellness Wednesday participants, the exceptional thought leaders who contribute their wisdom in these sessions, and more than a dozen "promoting partners" who share Wellness Wednesday within their community.

When I first started Wellness Wednesday in April 2020, six people came. My next program attracted nine. Since then, Wellness Wednesday has reached more than 15,000 registered participants in 57 countries. Many of you also sponsor Wellness Wednesdays, and I donate these funds to provide healthy meals to sick and vulnerable older adults in the San Francisco Bay Area. Together, we have provided more than 800 meals to nourish those who need it.

In this "third act" of my career, I can't believe that I get to do this important and satisfying work. I love my job and all the people (and dogs) in my life!

Thank you for being part of this community. I appreciate every email you send and every kind word you share. 

Happy Thanksgiving from the Duplantiers!

Is Prolonged Standing Hazardous to Your Health?

We’ve heard the phrase, “sitting is the new smoking,” because prolonged sitting is associated with a host of negative health outcomes, including obesity, type 2 diabetes, cardiovascular disease, and even increased mortality risk (1,2). But what about prolonged standing? According to a new study from Australia, prolonged standing presents health risks, too.

The Study and Its Findings

A study published in the International Journal of Epidemiology (3), involving over 83,000 participants, took a closer look at the effect of prolonged standing at standing desks and measured the impact on heart health. The average age of these participants was 61 years.

The study reaffirmed that sitting for more than 10 hours a day is associated with an increased risk of heart disease and stroke. Surprisingly, the researchers discovered that simply standing more didn’t offset these risks. In fact, extended standing was linked to a higher likelihood of circulatory issues, such as varicose veins and dizziness.

Movement Is the Missing Link

Static positions, whether sitting or standing, may not be the best approach for health. Instead of simply replacing sitting with standing, health experts say it is crucial to incorporate regular, varied movements throughout the day.

What’s Your Tip to “Move More” Throughout the Day?

I’d love to hear how you build movement into your day. I’m not talking about exercise—just moving more. My dog Bella can be as sedentary as her mom, so we have started taking “joy breaks.” Every hour or so, we get up, walk around the backyard, and enjoy nature for a few minutes.