Nevada RNformation - March 2011
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Page 16 • <strong>Nevada</strong> <strong>RNformation</strong> <strong>March</strong>, April, May 2021<br />
The Quest for Warm and Fuzzies in the Age of Physical Distancing<br />
20 ways to release oxytocin, many of which do not require you to be in close proximity to another human.<br />
Sherry Stofko, MSN, RN<br />
I’m a hugger. A long hugger.<br />
Sometimes, an uncomfortably<br />
lingering hugger. I like to get<br />
close to people and really<br />
look into their eyes when<br />
they talk. I’m not afraid of the<br />
“personal bubble.” I prefer to<br />
touch another person’s hand<br />
while I listen empathetically<br />
to their struggles. I share<br />
smiles, laughter, and tears.<br />
These needs and preferences<br />
made 2020 that much<br />
tougher to bear. Aside from<br />
the unrelenting feeling of<br />
uncertainty, the lack of hugging<br />
and close physical contact is, for me, the toughest<br />
aspect of this pandemic.<br />
Close physical connection such as hugs is the core<br />
language of compassion and caring (Psychology Today,<br />
2020). Why do embraces, hand holding, and caresses<br />
- both platonic and romantic - feel so yummy? Likely<br />
it’s the natural release of the neurochemical oxytocin<br />
associated with these activities. Let’s look closer at<br />
oxytocin, which you undoubtedly learned about in your<br />
neuro, endocrine, or OB studies.<br />
Oxytocin is a hormone and neuropeptide<br />
produced in the hypothalamus and secreted into the<br />
bloodstream through the posterior pituitary gland. This<br />
neurochemical works in a positive feedback loop and<br />
has immediate effects on the brain. It may be most<br />
well-known for its role in female reproduction, causing<br />
uterine contractions during childbirth and increasing<br />
milk supply during lactation. Oxytocin is also known<br />
for eliciting feelings of trust, emotional openness,<br />
generosity, relaxation, and pain suppression (Wu,<br />
2020). Studies show promise for oxytocin in treating<br />
depression and anxiety (Han et al., 2018). Recent<br />
research shows that oxytocin has anti-inflammatory<br />
and immunosupportive properties and may even be<br />
helpful in treating the cytokine storm associated with<br />
COVID-19 infections (Imami, 2020).<br />
In addition to being generated naturally in the body<br />
during childbirth and breast feeding, oxytocin is also<br />
released during sexual orgasm, during close physical<br />
contact with loved ones, during activities that stimulate<br />
skin, while crying, and when feeling empathy for<br />
another (Wu, 2020). The warm and fuzzy feeling we<br />
get when cuddling an infant or hugging a friend can be<br />
attributed to this amazing hormone. Because of these<br />
pleasing effects, oxytocin is often grouped with other<br />
feel-good chemicals like dopamine and serotonin and<br />
has assumed nicknames such as “the love molecule,”<br />
“cuddle chemical,” or the “life hormone.”<br />
Primary<br />
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Sherry generating<br />
oxytocin holding<br />
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So here we are, in this dreadful pandemic that<br />
forces us to limit our physical contact with others,<br />
isolate in our homes, and certainly not hug or kiss<br />
anyone outside our very small quarantine bubble.<br />
During daunting times of fear, uncertainly, grief, and<br />
sadness, humans rely on connection, hugging, and<br />
human contact to sooth the heartbreak (Levoy, 2020).<br />
Over the past twelve months, the lack of platonic<br />
physical touch has been taking its toll on us in the<br />
way of deteriorating mental health and self-esteem;<br />
worsening loneliness, depression, and anxiety; and<br />
increasing suicide rates (Jha, 2020). “In the 1950s,<br />
the University of Wisconsin psychologist Harry Harlow<br />
showed that baby rhesus monkeys raised by surrogate<br />
mothers preferred one that was made of soft terrycloth<br />
but offered no food to one that had food but was<br />
made of wire. Touch was more important than food!”<br />
(Levoy, 2020). Jha (2020) reports on a Carnegie Mellon<br />
University study that demonstrates hugging and<br />
interpersonal touch can boost the immune system. In<br />
a recent study, mice demonstrated signs of depression<br />
and anxiety after only three-to-five weeks of social<br />
separation (Han et al., 2018). Need I remind you how<br />
long we have been socially isolating?<br />
What can we do about the lack of oxytocin on our<br />
systems if we still cannot cuddle or even visit extended<br />
family or friends? How can we boost our body’s natural<br />
secretion of this delightful and pleasing neurochemical,<br />
save for giving birth or renting a breast pump? It’s<br />
actually a lot easier than you may think to self-generate<br />
oxytocin, even when you’re all alone.<br />
Oxytocin release is easily triggered during<br />
interpersonal physical touch: embracing, holding<br />
hands, sex intimacy - orgasms in particular. But we<br />
can also have the same effects while receiving a<br />
professional massage or pedicure, snuggling a body<br />
pillow, massaging your own scalp, or rubbing your<br />
own feet (Levoy, 2020). Stroking and cuddling a pet<br />
can stimulate the same effects; in fact, research shows<br />
that dogs also receive a bump in oxytocin while being<br />
petted (Raypoole, 2020).<br />
Spending time with friends can increase oxytocin<br />
production. Cooking together, listening empathetically,<br />
smiling and laughing all lead to higher levels of<br />
this feel-good hormone (Power of Positivity, n.d.;<br />
Psychology Today, 2013; Wu, 2020). Opening up<br />
emotionally, sharing feelings, encouraging others,<br />
and saying statements of affection or gratitude can<br />
also bump oxytocin levels (Psychology Today, 2013;<br />
Raypoole, 2020). Even if the conversation gets heavy,<br />
know that crying also stimulates oxytocin production<br />
(Power of Positivity, n.d.) and decreases blood levels<br />
of the stress hormone cortisol. Connecting on social<br />
media and “liking” others’ posts can also create a<br />
feeling of connection with others.<br />
Sharing meals with others stimulates bonding as<br />
well. When preparing the menu, remember dark<br />
chocolate and foods containing tryptophan are<br />
known to promote oxytocin (Life Coach Code, 2017).<br />
Tryptophan-laden foods include chicken, turkey,<br />
beef, pork, eggs, fish, tofu, legumes, milk products,<br />
nuts, seeds, and oatmeal (Whitbread, 2021). One<br />
author suggests vitamin B complex and magnesium<br />
supplements may increase oxytocin release (Life Coach<br />
Code, 2017).<br />
Physical exercise is another way to increase oxytocin<br />
release. Swimming, hiking in nature, and dancing to<br />
music were specific activities mentioned as beneficial<br />
(Raypoole, 2020). Relaxing activities such as soaking<br />
in a hot tub, listening to music, spending quiet time<br />
alone, practicing gentle yoga, or engaging in a lovingkindness<br />
meditation have also been encouraged as<br />
ways to generate oxytocin (Life Coach Code, 2017;<br />
Power of Positivity, n.d.; Psychology Today, 2013).<br />
Finally, get creative! Spending time doing a hobby<br />
like knitting, drawing, or playing an instrument has<br />
also been shown to increase oxytocin while releasing<br />
other fell-good endorphins… added bonus when<br />
you give away these created items (Life Coach Code,<br />
2017; Power of Positivity, n.d.). Trying something new,<br />
unique, or scary, especially with someone else, will also<br />
generate a feeling of bondedness (Psychology Today,<br />
2013; Raypoole, 2020).<br />
Putting all this together, I’ve created an itinerary for<br />
a day saturated with the “love molecule.” Don’t have<br />
a puppy or a friend like “Sam”? No problem: use the<br />
power of imagination or practice some self-love.<br />
The ‘Rona has profoundly changed the ways we give<br />
and receive affection. Hugs, which make us feel safe<br />
and loved, are now taboo. Spending time with friends<br />
makes us feel less lonely as we navigate this new world<br />
but is generally discouraged. Love, safety, connection,<br />
trust… these are much needed feelings these days, so<br />
it is crucial we practice alternative methods to generate<br />
oxytocin and improve our mental health. I believe you<br />
can see boosting natural oxytocin levels is much more<br />
accessible than you may have realized. Don’t forget to<br />
pass these tips onto your family and patients.<br />
References:<br />
Han et al. (2018). Long-term isolation elicits depression and<br />
anxiety-related behaviors by reducing oxytocin-induced<br />
GABAergic transmission in central amygdala. Frontiers<br />
on Molecular Science. https://www.ncbi.nlm.nih.gov/<br />
pmc/articles/PMC6104450/<br />
Imami, A., et. al (2020). Oxytocin’s anti-inflammatory and<br />
proimmune functions in COVID-19: A transcriptomic<br />
signature-based approach. https://journals.physiology.<br />
org/doi/full/10.1152/physiolgenomics.00095.2020<br />
Levoy, G. (2020). The pandemic and the pain of losing<br />
touch. https://www.psychologytoday.com/us/blog/<br />
passion/202003/the-pandemic-and-the-pain-losingtouch<br />
Life Coach Code (2017). 29 ways to trick your brain to<br />
create oxytocin naturally [the love chemical]. https://<br />
www.lifecoachcode.com/2017/06/30/29-ways-tocreate-oxytocin-naturally/<br />
Power of Positivity (n.d.). 10 ways to increase the oxytocin<br />
in your body. https://www.powerofpositivity.com/<br />
increase-oxytocin-levels/<br />
Psychology Today (2013). The top 10 ways to boost good<br />
feelings. https://www.psychologytoday.com/us/blog/<br />
the-moral-molecule/201311/the-top-10-ways-boostgood-feelings<br />
Raypoole, C. (2020). 12 ways to boost oxytocin. https://<br />
www.healthline.com/health/how-to-increase-oxytocin<br />
Whitbread, D. (2021). Top 10 foods highest in tryptophan.<br />
https://www.myfooddata.com/articles/hightryptophan-foods.php<br />
Wu, J. (2020). Why oxytocin is incredible and how to get<br />
more of it. https://www.quickanddirtytips.com/healthfitness/mental-health/oxytocin<br />
About the author:<br />
Sherry is a hospital clinical educator and the CEO<br />
of Capricorn Healthcare Consultants. Her passions<br />
are emergency medicine, resiliency development,<br />
and education. She teaches CEU classes on gratitude,<br />
perfectionism, and self-compassion in healthcare and<br />
now offers adventure CEU travel trips to Ecuador.<br />
www.CapricornHealthcareConsultants.com<br />
2375 E. Prater Way,<br />
Sparks, NV 89434