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7 Ways Hugging Makes You Healthier and Happier

7 Ways Hugging Makes You Healthier and Happier

For decades we’ve known that babies won’t thrive without physical holding and affection. There is little that will comfort or reassure small children as well as a hug from a loved one. Yet, it is not uncommon for parents to stop hugging their kids as they reach puberty.

For many adults, the amount of physical nurturing they receive declines as they age, even as medical studies confirm that the health benefits of physical touch extend throughout our lives.

A heart to heart hug can have significant benefits on our health and happiness in the following ways:

Enhances Relationships

A heart warming hug increases the feeling of safety, security, trust and belonging. These are the foundations of all healthy relationships. Research has shown that relationships in which hugging and touching are present tend to be stronger and longer lasting.

Gulledge et. al. in Psychology Today say, “Touch is crucial in creating and strengthening romantic relationships. Tactile physical affection is highly correlated with overall relationship and partner satisfaction. Moreover, conflict resolution is easier with more physical affection—conflicts are resolved more easily with increased amounts of hugging, cuddling/holding, and kissing on the lips.”

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Reduces Anxiety, Stress and Blood Pressure 

When we hug or kiss a loved one, our oxytocin levels rev up. This powerful hormone has the ability to alleviate social anxiety and produce feelings of trust. It also has the peripheral ability to reduce stress.

Oxytocin has been observed to reduce cortisol in the body and lower blood pressure. Gallace and Spence, state that women who report having received more hugs from their partners in the past have been shown to have significantly lower blood pressure levels than those women who do not have much history of being hugged by their partners. Accordingly, affectionate physical behavior can lower reactions to stressful life events.

Promotes Happiness

Serotonin is often called the ‘Happiness hormone’.

Physical touch can increase serotonin levels. Serotonin helps regulate dopamine. Dopamine can lead to aggressive and sometimes violent behavior. Whereas, elevated serotonin levels create periods of happiness.

Health Keepers Magazine states that everyone needs hugs and touching to maintain serotonin levels, so hug friends, loved ones and even your pet, often.

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Releases Tension

When you are in a deep heart to heart hug with someone you love, it is very difficult not to relax. When you relax, you lessen the tension in your body.

Hsin-Yung Chen et al. have found that deep touch pressure (DTP), which is often provided by holding, stroking, hugging, swaddling, and squeezing, can calm people who are anxious and thereby improve their coping behavior.

Increases Feelings of Self-Worth

From the instant of our birth tactile sensations are imbedded in our nervous system. Then during our childhood the loving hugs and cuddles that we receive develop into our sense of self-worth which we carry into adulthood at a cellular level. That is why when we are feeling down, unsure of ourself or confused a hug can often transform those feelings  back to one of self-worth and a positive attitude.

Loretta Graziano Breuning, Ph.D. reports, “more touch, more oxytocin, more trust.”

Restores Balance in the Nervous System

Hugging provides manual stimulation of the parasympathetic system.

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A hug can restore the balance in our nervous system.

Many people live in a constant state of high alert and high anxiety which puts the sympathetic nervous system on alert. When this happens the parasympathetic nervous system, which produces a calm and relaxed state is under active.

By stimulating the parasympathetic nervous system in a hug, we can restore balance. With the balance restored, we naturally slow down our pace of life and feel calmer.

Touching Communicates Your Emotions Effectively

In a recent article published in Psychology Today titled “The Power of Touch,” DePauw University psychologist Matthew Hertenstein demonstrated that we have an innate ability to decode emotions via touch alone.

Scientists used to believe touching was simply a means of enhancing messages signalled through speech or body language, “but,” Hertenstein says, “it seems instead that touch is a much more nuanced, sophisticated, and precise way to communicate emotion.”

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The actual number of hugs a human needs varies according to which statistics one pursues. Some say, “several times a day”; others suggest “five hugs daily”. An article in “The Telegraph” suggests that four hugs a day are apparently “the secret to a happy marriage”.

The frequently quoted psychotherapist, Virginia Satir, says, “We need 4 hugs a day for survival. We need 8 hugs a day for maintenance. We need 12 hugs a day for growth.”

Have you had your quota of hugs today?

 

Featured photo credit: Alex & Ashley/Caitlin Regan via flickr.com

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Last Updated on September 18, 2020

7 Simple Rules to Live by to Get in Shape in Two Weeks

7 Simple Rules to Live by to Get in Shape in Two Weeks

Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

1. Exercise Daily

It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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If you’re a morning person, check out these morning exercises that will start your day off right.

2. Duration Doesn’t Substitute for Intensity

Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

3. Acknowledge Your Limits

Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

4. Eat Healthy, Not Just Food That Looks Healthy

Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

The basic nutritional advice includes:

  • Eat unprocessed foods
  • Eat more veggies
  • Use meat as a side dish, not a main course
  • Eat whole grains, not refined grains[3]

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Eat whole grains when you want to learn how to get in shape.

    5. Watch Out for Travel

    Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

    This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

    If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

    6. Start Slow

    Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

    If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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    7. Be Careful When Choosing a Workout Partner

    Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

    My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

    If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

    I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

    Final Thoughts

    Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

    Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

    More Tips on Getting in Shape

    Featured photo credit: Alexander Redl via unsplash.com

    Reference

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