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“Self-esteem comes from achieving something important when it’s hard to do.” - Clayton Christensen

The Daily Tonic is a two to five minute read sharing science backed health news and tips, all while getting you to crack a smile or even lol on occasion.

Wednesday.  Is there anything worse than having to sit through a meeting that could have been an email? Well, according to an annual study conducted by Microsoft, many workers spend two full days per week on email or in meetings. It seems like so long ago that people actually did work at work instead of just endlessly discussing “synergies” and “low-hanging fruit” while planning another meeting to “circle back” on that thing you already circled back about at least five times. With all that time spent on email and in mind-numbing meetings, it is no wonder we are lonelier today than ever before. Let’s dive in.

So Lonely

According to a recent Harvard Graduate School of Education report, loneliness has become a serious issue for Americans, with 36% of respondents reporting “serious loneliness.” This number included 61% of young adults aged 18-25 and 51% of mothers with young children. The study also found that loneliness has increased significantly since the outbreak of the COVID-19 pandemic — no surprises there. 

The report further highlights the various types and causes of loneliness and the physical and emotional costs of loneliness, including early mortality, depression, anxiety, heart disease, substance abuse, and domestic abuse. 

Young adults are among the most impacted by loneliness, with 43% reporting an increase in loneliness since the pandemic outbreak. This group also suffers from high rates of anxiety and depression, with 63% experiencing significant symptoms, according to a CDC survey. There is no sugarcoating it — It is a tough time to be a young adult.  

So just how bad is feeling lonely for our health? 

According to a study from three universities, loneliness is equivalent to smoking 15 cigarettes a day. Yes, you read that right. Fifteen.

We all know the health risks associated with smoking, but you probably didn’t know that loneliness can lead to a 30% increase in the likelihood of heart disease and stroke and a 50% increase in the likelihood of dementia. Those are some alarming statistics.

The researchers found that a lack of connection and hopelessness was the cause of this equivalent, which should raise a red flag for all of us. It’s not just about feeling isolated; loneliness can also lead to unhealthy behaviors like not exercising, poor sleep, and bad eating habits. It’s a domino effect that can wreak havoc on your health.

Now, before you run to sign up for the nearest kickball league to make some friends, know that being social is not just about the number of friendships you have. It’s about finding people who share your values, beliefs, and interests. Whether it’s reconnecting with old friends or family, joining an online community, or attending a concert or sports event, there are plenty of ways to feel connected, but like with many things in life, meaningful social connection is about quality, not quantity.

And it’s not just for extroverts. Even if you’re introverted, there are ways to find your tribe and feel less lonely. The point is to make an effort to connect with others and realize that you’re not alone in this world. It might just change your life.

And it should go without saying, but followers and “friends” on social media platforms aren’t really the types of connections we are talking about here. There are countless young adults today with millions — yes, millions — of friends and followers through social media platforms, yet it is that precise age group that feels the loneliest. 

The key takeaway? If you’re feeling lonely, try contacting someone you haven’t talked to in a while or joining a new community. Whether it is a church, a gym, a kickball league, or a knitting club, there are countless ways out there to meet new people. Your health will thank you. And who knows, you might just make some amazing friends along the way.

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Forty Is The New Fifty 

They say that forty is the new thirty these days, but unfortunately, the opposite is true when it comes to breast cancer screening. 

The U.S. Preventive Services Task Force recently updated its mammogram screening guidelines, urging women to start biennial (taking place every other year) screening at age 40 instead of 50. 

While the reason for the change is still being studied, researchers have noticed a concerning trend of increasing breast cancer diagnoses among women aged 40-49. According to some experts, the new recommendation is expected to save 20% more women's lives. 

So don’t wait when it comes to something as important as cancer screenings. It could just be the most important proactive thing you ever do. 

Tonic Shots

• I love one-pot meals. Here is a delicious butternut squash and sausage pasta recipe you and your family will love. Check out the recipe.

• Busy? Remember that as little as 30 minutes of strength training per week is associated with up to a 20% lower risk of death from all causes. PER WEEK! We all have 30 minutes we can spare throughout the course of seven days. Here is a 9-minute workout to get you started.