We need 4 hugs a day for survival.
We need 8 hugs a day for maintenance.
We need 12 hugs a day for growth.
I’m sure we’ve all heard of this statement before, and I know it may sound like a lot but this is certainly not a less is more situation. Hugs are not something that just feel good, there’s a lot more to them - both well-being wise and from a sociological perspective.
Most of us living in the western world are stuck in a rat race, constantly behind a screen or two, either from an office setting or from the “comfort” of our own home. We all have multiple daily interactions with many different people throughout the day. The caveat? Those are digital interactions be it via calls, texting, FaceTimes, zoom meetings and so on… During the COVID era, hugs were a forbidden fruit, yet it appears that even four years later, some of us are not craving that fruit as much or if we do, we’re not receiving or even asking for it. Probably sounding over the top, but I believe we are living through a crisis of touch.
The Science of Hugs
Hugs are so much more than just a gesture of affection or a means of greeting someone, they have benefits for out physical and mental health. When we hug someone, we release oxytocin, aka the love hormone or cuddle chemical. This hormone plays a crucial role in social bonding, reducing stress and anxiety, and enhancing overall mood. It’s known that higher oxytocin levels are associated with lower stress and anxiety levels. It’s not surprising that the moment a baby is born, they place it on their mother’s chest for skin-to-skin contact. This does not only build a bond but also regulates the child’s stress by biological indicators, those include the autonomic nervous system, heart rate variability, cortisol, and oxytocin.1 The same is also seen with physical touch of father-infant interaction - the paternal oxytocin levels increase.2 Interestingly, availability of hugs is linked with higher self-rated health in later life.3
Moreover, hugs can also boost our immune system. A study of 404 healthy adults found that social support and frequent hugs can reduce the severity of illness symptoms caused by stress. Those who received more support and hugs had milder symptoms when they got sick.4 Some proinflammatory cytokines (i.e. molecules that promote inflammation) have been inversely associated with daily hugging behaviours, meaning that hugs can reduce inflammation.5
Remember how I said that skin-to-skin affects the heart rate variability of the baby? Well, they also have an effect on our heart health as adults. Hugs can lower blood pressure and heart rate, which are critical factors in reducing the risk of heart disease. A study suggested that relationships that were more affectionate with a supportive partner may contribute to lower reactivity to stressful life events and may partially mediate the benefit of marital support on better cardiovascular health.6 It was also found that more frequent partner hugs and higher oxytocin are linked to lower blood pressure and heart rate in premenopausal women. 7
Lastly, there’s a huge emotional and psychological benefit. They magically alleviate the feeling of loneliness and sadness and provide a safe space where you connect with the other person. Regular physical touch, such as hugging or holding hands, can improve emotional wellbeing by reinforcing social bonds and reducing those feelings of isolation.
Considering this Sunday is Father’s Day, and only 12% of men get given flowers during their lifetime, with the majority of men's first time getting flowers is at their own funeral, spread some extra love, hugs & flowers - it will go a long way.
Let's remember the profound power of a simple hug. Not only can it improve our health and happiness, but it can also strengthen our social bonds and foster a more compassionate and connected world. So, I’m sending you all a virtual hug! 🤍🤗
I hope you enjoyed, and thank you for taking some time out of your day to read / listen to my post! See you next week! :)
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Other posts you might like:
Ionio, C., Ciuffo, G., & Landoni, M. (2021). Parent-Infant Skin-to-Skin Contact and Stress Regulation: A Systematic Review of the Literature. International journal of environmental research and public health, 18(9), 4695. https://doi.org/10.3390/ijerph18094695
Morris, A. R., Turner, A., Gilbertson, C. H., Corner, G., Mendez, A. J., & Saxbe, D. E. (2021). Physical touch during father-infant interactions is associated with paternal oxytocin levels. Infant behavior & development, 64, 101613. https://doi.org/10.1016/j.infbeh.2021.101613
Rogers-Jarrell, T., Eswaran, A., & Meisner, B. A. (2020). Extend an embrace: the availability of hugs is an associate of higher self-rated health in later life. Research on Aging, 43(5-6), 227-236. https://doi.org/10.1177/0164027520958698
Cohen, S., Janicki-Deverts, D., Turner, R. B., & Doyle, W. J. (2015). Does Hugging Provide Stress-Buffering Social Support? A Study of Susceptibility to Upper Respiratory Infection and Illness. Psychological Science, 26(2), 135-147. https://doi.org/10.1177/0956797614559284
van Raalte, L. J., & Floyd, K. (2020). Daily Hugging Predicts Lower Levels of Two Proinflammatory Cytokines. Western Journal of Communication, 85(4), 487–506. https://doi.org/10.1080/10570314.2020.1850851
Grewen, K. M., Anderson, B. J., Girdler, S. S., & Light, K. C. (2003). Warm partner contact is related to lower cardiovascular reactivity. Behavioral medicine (Washington, D.C.), 29(3), 123–130. https://doi.org/10.1080/08964280309596065
Light, K. C., Grewen, K. M., & Amico, J. A. (2005). More frequent partner hugs and higher oxytocin levels are linked to lower blood pressure and heart rate in premenopausal women. Biological Psychology, 69(1), 5–21. https://doi.org/10.1016/j.biopsycho.2004.11.002
Loveeee