Good morning to you all!
I cannot believe that this is my eleventh blog.
I would love to hear from you all and let me know what you want to read about.
With all the exploring I am doing at the moment, Rich recommended I read a book by Richard Sutton, a health and performance educator and consultant, called The Stress code: from Surviving to Thriving. It is an absolute Must Read, and this is where my interest in oxytocin was piqued. More reading and studying and I decided that I had to tell you all about this amazing stuff!! So, here goes.
I am sure you have all heard of oxytocin, The Love Drug. It’s also called the love hormone or cuddle hormone because it’s really important in the emotional bond between a mum and her baby. Men and women also release it when they are in love. Love is in the air, and everywhere we look around… to be more accurate our brains are pumped up on oxytocin. Oxytocin is released by the pituitary gland and binds to oxytocin receptors which can be found in cells in the brain as well as the rest of the body.
It’s crucial in the delivery of a baby and helps with cervical dilation and contractions. During breastfeeding, it is released in the response to a baby’s cries or suckling on the nipple which allows milk to be let down from the nipples. Also, it promotes generosity, feelings of trust, decreases fear and helps recovery after bad social interaction. It’s important for pair bonding in romantic relationships, it enhances mood and feelings of attachment, sexual arousement, and orgasms.
Oxytocin is a powerful hormone. A hormone is a substance that is produced in our bodies and then carried by our blood to stimulate specific cells into action. Oxytocin is also our sex hormone which influences our behaviour and mood. It is also a neurotransmitter which is a chemical messenger that carries signals between nerve cells and other cells of our body.
So, actually oxytocin is quite a cool thing. But wait, that’ not all.
It’s not just all about sex, love, and relationships… contrary to popular belief!! Oxytocin affects your brain function and your other emotions every single day. Low levels of oxytocin in your brain you could result in mental health disorders, including depression, anxiety, and social phobias
This sounds really quite bleak, but do not despair, there are actually a number of researched ways in which we can increase the levels of oxytocin in our bodies.
- Touch can quickly increase oxytocin levels in the brain. It’s not just about sexual touch, but also hugging and shaking hands. A ten-second hug every day can do this. So, let’s get out there and start hugging!!
- Loving-kindness meditation is a type of meditation designed to enhance feelings of kindness and compassion for yourself and others. You could close your eyes and think of a family member and repeat over and over again “they are wonderful”. This has shown to boost your oxytocin levels and may even up-regulate oxytocin receptors. Do choose a family member whom you like, otherwise, the reverse will happen!
- Acupuncture has been shown to activate oxytocin. Auricular (ear) acupuncture seems to be the most effective way of activating oxytocin.
- After 5 minutes of patting or petting a dog, oxytocin levels increased in both humans and dogs. Even just staring into your dog’s eyes can do this. How cool and easy is this? Pretty sure it will work with cats too, but probably not with your budgerigar.
5. A light massage can significantly increase oxytocin levels. So, give me a call. I promise not to do my usual pain evoking deep massage.
6. Listen to music and sing since research has shown that 30 minutes of singing significantly reduces oxytocin levels in both amateur and professional singers. This is music to my ears, pardon the pun! That’s why our annual Christmas carols evening is such a success. I have an awesome idea; Let’s meet for a night of karaoke!!
7. Yoga is a popular mind-body relaxation technique increases the activity of your parasympathetic (rest and digest) nervous system, stimulating the vagus nerve and increases oxytocin levels in your brain. I have started some very gentle, very beginner yoga.
8. Socializing which I do not struggle with. It has been shown that social contact and social bonding helps your brain release more oxytocin. So, talk to people and hang out with as many positive people as possible.
9. Intermittent drinking of water is the best way to get that hydration. It sounds weird, doesn’t it but best done this way as this is how our ancestors would have drunk water, as they found it and needed it. This could increase oxytocin signalling as this happens when that feeling of thirst sets in. So, drink when you are thirsty and stop when you are not. Mindful drinking!
10. Warm and cold temperatures can both increase oxytocin levels so take a warm shower and finish off with a minute or 2 of cold.
11. It has been shown that watching a movie a compelling narrative can cause the synthesis and release of oxytocin. How often do we talk about “a feelgood movie”?
12. Oxytocin is directly activated and controlled by vitamin D. So, get your sunlight fix at the right time of day, better in the morning.
13. Ensure that your oestrogen levels are good as this may increase the synthesis and secretion of oxytocin.
14. Eat nourishing food. Vitamin C found in green peppers, citrus fruits, tomatoes, cauliflower, Brussels sprouts, broccoli, and cabbage, is directly involved in the synthesis of oxytocin. Supplement if necessary. Magnesium, found in spinach, chard, pumpkin seeds, almonds, avocado, dark chocolate, and bananas, is essential for oxytocin receptors to function properly. Chamomile tea increases your oxytocin levels.
- One cup of coffee a day may increase the release of oxytocin, more so with women.
What will all this do?
If we increase our levels of oxytocin, so much can happen!!
1. This will reduce our stress and anxiety levels and increase our feelings of calmness and security, whilst improving our mood and increasing our feelings of contentment. It reduces the level of cortisol, our body’s main stress hormone, which is released when one is under physical and mental stress
2. It can reduce inflammation and increase your healing time.
3. This may elevate our pain threshold.
4. Our self-perception in a social situation may improve and may help you enjoy your social interactions more.
5. It may increase our positive personality traits such as empathy, warmth, trust, and openness.
So, guys, easy peasy, let’s put these simple actions into practice.
Let me know what happens!!
Thank you so much to Jordan Fallis for these amazing insights into oxytocin.
Til next time! Adieu!
Feel the love!
My tenth tip.
I am finding more and more how important a morning routine is for me. I have a few things that I have started doing often. When I wake up, I try to focus on myself for 10 to 20 minutes. I do some deep breathing or a few minutes of beginner yoga or I think about all the things I am grateful for. I do this in my room. Then I go downstairs, let the dogs in, have a quick chat with them and then have a small glass of water with a squeeze of lemon in it. After this, most days I walk /run on my treadmill, go to a switch class or take the dogs for a walk.
I have really found that on the days that I put the above into action, it really sets me up for the day.