The Power of Hugs And The Fabulous Health Benefits
Table of Contents
Introduction: The Universal Comfort of Hugs
The Science Behind Hugging
Benefits of Hugging
Hugging as Communication
Embracing More Hugs
Embracing the Benefits: How Hugging Boosts Health and Well-being
Hugs matter, one hug from the right person takes all your stress away!
Are you a hug or a handshake kind of person? If you’re the latter, you might want to reconsider the power a hug can have on your health. We hug others when we’re excited, happy, sad, or even trying to comfort them! Hugging is universally comforting and it makes us feel good. It turns out that hugging is proven to make us healthier, hastier, and happier. We all know hugs can be so consoling during hard times, and then why not start making it a regular part of your day?
Your skin is your body's largest organ. It is also the fastest-growing; it regenerates at an amazing rate—you sport a new coat of skin every month. Skin acts as our body’s defense against the external world, as well as our brain’s collector of external data. Skin contact is essential for our overall well-being.
Stress causes our bodies to produce cortisol, which increases the likelihood that new social alliances can develop. Oxytocin production swells up when we are touched by another caring human. Our bodies are made to provide and respond to physical comfort, so next time you see someone in pain or feel as if the world is crumbling around you, open up to a hug!
The healing process begins with a touch and embrace. It’s just that simple.
7-Health Benefits of Hugs
1. Hugs reduce stress by showing your support
In moments of pain, distress, or unpleasantness, a hug from a friend or family member serves as a physical manifestation of support and empathy. This tactile expression of care and solidarity can have a profound impact on emotional well-being, significantly diminishing the psychological burden of stress.
Hugs initiate a physiological response that promotes a sense of safety and belonging, triggering the release of oxytocin, often dubbed the "cuddle hormone." This hormone plays a crucial role in strengthening social bonds and lowering stress levels. It decreases cortisol, the body's primary stress hormone, thereby alleviating feelings of anxiety and fostering a sense of calm and security. Moreover, the act of hugging increases levels of serotonin and dopamine, neurotransmitters associated with happiness and pleasure, further enhancing mood and combating stress.
Interestingly, the benefits of hugging are not exclusive to the recipient. The person offering the hug also experiences a similar reduction in stress levels. This reciprocal effect underscores the mutual advantage of physical touch as a tool for emotional support. It highlights the inherent value of human connection and the shared experience of comfort and relief. Therefore, in times of difficulty, a simple hug can serve as a powerful gesture of support, significantly mitigating stress and reinforcing the bond between individuals.
2. Hugs may protect you against illnesses
The act of hugging, often seen as a simple gesture of affection and comfort, may carry with it protective health benefits, particularly in bolstering the immune system against illnesses. This protective effect is believed to be primarily due to the stress-reducing properties of physical touch. When we hug someone, our bodies release oxytocin, a hormone that promotes feelings of contentment and reduces stress. Chronic stress is known to suppress immune function, making the body more susceptible to infections. Therefore, by decreasing stress through hugging, we may inadvertently support our immune system's ability to fight off pathogens.
Research further supports the notion that individuals with a strong network of emotional support, which includes frequent hugs and physical comfort, tend to enjoy better health and reduced susceptibility to common colds and flu. A study highlighted that participants who perceived themselves as having significant social support and received regular hugs were less likely to contract illnesses, even when exposed to viruses. Moreover, among those who did become ill, those with robust emotional and physical support networks experienced milder symptoms compared to individuals with fewer social connections and physical interactions. This suggests that beyond their emotional value, hugs and other forms of physical affection may play a crucial role in our physical health by shielding us against the onset and impact of illnesses.
3. Hugs may boost your heart health
An affectionate relationship may be good for your heart health. Embracing someone in a warm hug not only fosters a sense of closeness and comfort but may also have tangible benefits for your heart health. Studies suggest that physical affection, such as hugging, can lead to lower blood pressure and heart rate, both of which are crucial indicators of heart health. When we engage in a heartfelt hug, the body releases oxytocin, often referred to as the "love hormone." This hormone plays a significant role in reducing stress and anxiety, factors that are directly linked to heart health. By decreasing the levels of cortisol (a stress hormone) in the body, hugs can mitigate the adverse effects of stress on the cardiovascular system. This suggests that incorporating more affectionate interactions into our daily lives, such as hugging, could be a simple yet effective way to support not only emotional well-being but also physical health, particularly the health of our hearts
4. Hugs can make you happier
The act of hugging can significantly contribute to our overall happiness, thanks in large part to the role of oxytocin, a peptide hormone, and neuropeptide often referred to as the "cuddle hormone." This nickname stems from the observation that oxytocin levels increase when we engage in physical touch, such as hugging, holding hands, or simply being near someone else. This increase in oxytocin is directly associated with feelings of happiness, contentment, and a marked reduction in stress levels.
Oxytocin's impact on our emotional state is multifaceted. By fostering social bonding and enhancing emotional connections, it promotes a sense of belonging and security, which are fundamental to our well-being and happiness. Furthermore, oxytocin interacts with the body's stress response system. It helps to lower blood pressure, which is often elevated in stressful situations and reduces the levels of norepinephrine, a stress hormone that plays a part in the fight-or-flight response. By moderating these physiological markers of stress, oxytocin contributes to a calmer, more relaxed state, allowing us to feel more at peace and, by extension, happier.
Moreover, the benefits of oxytocin extend beyond immediate stress relief and mood enhancement. Regular physical contact, through hugging and other forms of touch, can lead to sustained levels of oxytocin in the body, contributing to long-term emotional stability, improved relationships, and an overall increased sense of happiness. This highlights the importance of physical touch not only as a momentary source of joy but as a crucial component of maintaining emotional health and fostering deep, meaningful connections with others.
5. Hugs help reduce your fears
The power of a hug extends beyond immediate emotional relief, reaching into the deeper realms of our psychological well-being, particularly in mitigating fears and reducing anxiety. For individuals grappling with low self-esteem, the act of touch can serve as a potent antidote to feelings of worthlessness and fear. This is because physical contact, such as hugging, initiates a cascade of positive biochemical responses in the body that contribute to a sense of safety, belonging, and self-worth.
Research has shown that physical touch activates the brain's orbitofrontal cortex, linked to feelings of reward and compassion, thereby fostering a sense of trust and security. This can be incredibly reassuring for those who struggle with self-esteem issues, as it provides a non-verbal affirmation of their value and acceptance by others. In moments of physical connection, the mental barriers erected by negative self-perception can momentarily dissolve, replaced by a sense of connectedness and shared humanity.
Moreover, the significance of hugs and physical touch extends into existential realms, particularly in how individuals confront and process thoughts of mortality. Studies have indicated that reminders of one's mortality can lead to existential anxiety, prompting a retreat into isolation as a defense mechanism. However, the warmth and security offered by physical touch can counteract this impulse, providing a tangible reminder of connection and support that mitigates the instinct to withdraw. By reinforcing the presence of supportive relationships and diminishing the acute awareness of existential solitude, touch can help individuals face their fears with a greater sense of resilience and connection.
This phenomenon is underpinned by the concept of "terror management theory," which suggests that cultural beliefs and interpersonal relationships can help manage the existential terror elicited by the awareness of mortality. Hugs, in this context, act as a powerful, physical manifestation of these relationships, providing comfort and reducing the anxiety associated with existential concerns. The reassurance gleaned from this physical support can encourage individuals to engage more fully with life, despite the underlying fears that accompany the human condition.
6. Hugs may help reduce your pain
The therapeutic potential of touch extends into the realm of physical health, particularly in its capacity to alleviate pain. Hugging, as a form of gentle, supportive touch, can play a significant role in pain reduction, offering not just emotional comfort but tangible physiological benefits. This phenomenon is grounded in the complex interplay between our nervous system and the hormonal responses elicited by physical contact.
When we engage in a hug, the pressure receptors in our skin, known as Pacinian corpuscles, transmit signals to the vagus nerve, a crucial part of the nervous system that influences a range of bodily functions, including the perception of pain. This stimulation can lead to the release of endorphins, the body's natural painkillers, which are peptides that activate the body's opiate receptors, causing an analgesic effect. Essentially, hugging can induce a natural pain relief mechanism, reducing the intensity of pain without the need for pharmaceutical intervention.
Furthermore, hugging increases the production of oxytocin, a hormone that has been linked to pain relief. Oxytocin's pain-reducing effects are believed to result from its ability to decrease cortisol levels and lower inflammation within the body, both of which are associated with chronic pain conditions. Additionally, oxytocin can enhance the emotional bond between individuals, which in itself can be a powerful antidote to pain. The emotional support and sense of connection fostered by a hug can shift one's focus away from pain, offering a form of distraction that further contributes to pain relief.
The psychological impact of hugging on pain perception should not be underestimated. The sense of care and empathy expressed through a hug can significantly influence one's subjective experience of pain. It fosters a positive emotional state that can modulate pain pathways, making discomfort more manageable. This is particularly relevant in chronic pain conditions, where the psychological burden of enduring pain can exacerbate the physical experience. By providing emotional support and reducing feelings of isolation and despair, hugging can offer a holistic approach to pain management that addresses both the mind and the body.
The act of hugging holds promise as a simple yet profound method for reducing pain. Whether through the direct physiological effects of endorphin and oxytocin release, the emotional comfort provided, or the distraction from pain, the power of a hug in pain management is a testament to the intricate connections between our physical, emotional, and social well-being. As we continue to explore the therapeutic benefits of touch, hugging may emerge as an accessible, natural adjunct to traditional pain relief methods, offering solace and healing in the embrace of another.
7. Hugs help you communicate with others
Most human communication occurs verbally or through facial expressions. But touch is another important way that people can send messages to one another.
A stranger was capable of expressing a wide range of emotions to another person by touching different parts of their body. Some emotions expressed include anger, fear, disgust, love, gratitude, happiness, sadness, and sympathy. The realm of human communication is vast and varied, extending far beyond the confines of verbal language and facial expressions. Touch, often overlooked, is a fundamental aspect of our communicative repertoire, capable of conveying complex emotions and messages without a single word spoken. The power of touch as a form of communication is profound, enabling individuals to express a spectrum of feelings that range from love and gratitude to fear and disgust, simply through the act of physical contact.
This tactile form of communication is rooted in our earliest experiences as humans. From the moment of birth, infants rely on touch as a primary means of connecting with their caregivers, developing a sense of security and understanding of the world around them. As we grow, this sensory experience remains a critical channel for expressing emotions and forging connections. A hug, in particular, serves as a versatile tool for communication, embodying warmth, support, and empathy.
Research has demonstrated that even brief touches can communicate distinct emotions across different cultures, suggesting a universal language rooted in our shared humanity. For instance, a touch on the arm might convey sympathy, while a firm hug can communicate support and solidarity in times of distress. The subtleties of how and where we touch can speak volumes, transmitting messages of reassurance, love, or condolence, often more powerfully than words.
The ability to express such a wide range of emotions through touch, including through hugs, highlights its significance in our social interactions. In situations where words may fail or be insufficient, a hug can bridge the gap, offering comfort, solace, or joy. It's a form of non-verbal communication that can strengthen bonds, deepen empathy, and foster a sense of belonging and mutual understanding.
Furthermore, the act of hugging and other forms of touch can play a crucial role in non-verbal communication within relationships. It can reinforce connections, convey care, and reaffirm the emotional ties between individuals. In moments of joy, a hug can multiply the happiness shared; in times of sorrow, it can be a source of solace and strength.
In conclusion, while verbal communication and facial expressions are invaluable to human interaction, the role of touch, particularly through hugging, occupies a unique and powerful place in our ability to communicate with others. It transcends linguistic barriers, embodying a universal language of emotion that can express everything from anger and sadness to love and happiness. As such, embracing the full potential of touch as a means of communication can enrich our relationships and enhance our emotional connections with those around us.
Hugging is a very comforting and communicative type of touch.
How many hugs do we need?
We need four hugs a day for survival. We need 8 hugs a day for maintenance. We need 12 hugs a day for growth. While that may sound like a lot of hugs, it seems that many hugs are better than not enough.
How many hugs should you have a day for optimal health? We should have as many as possible if we want to reap the greatest positive effects. So, if you want to feel better about yourself, reduce your stress, improve communication, and be happier and healthier, it seems that giving and asking for more hugs is always a good place to start.
If you feel nervous about seeking out more hugs, start by asking for them from friends and family members closest to you first.
Hugging benefits the giver and receiver.
It takes two or more to hug it out. Often, we embrace or hold our children when they need comfort. But as it turns out, this little act of love can also offer stress-reducing benefits for the giver. Comforting touch, like hugs, may be beneficial not only for the receiver but also for the giver. It is a two-way street!
How to Give a Good Hug
Hug someone for at least 20 seconds – don’t be wimpy or weak about it – make it a good bear hug to show how much you care!
Provide the “Heart to Heart Hug”: Raise your left arm to wrap it over the upper right shoulder of your hugging partner, leaving your right arm low to wrap around his or her midsection just below his or her left arm. The best part of hugging is that it is a non-pharmacological, non-invasive, universal expression of love and care. And it’s the gift that gives back because we cannot hug someone without getting the same reaction we provide! Hugs are where both parties benefit in the emotional and physical healthy feelings.
Just a simple hug can be very powerful. It can reduce stress, cure sadness, and help heal emotional pain.
**** Written for Meridian Counseling by Trishna Patnaik, a BSc (in Life Sciences) and MBA (in Marketing) by qualification but an artist by choice.