The Power of a Hug: Unlocking the Health Benefits of a Simple Embrace
As we dive deeper into self-care practices that enhance our overall health and well-being, let’s take a closer look at something often overlooked: the hug. More than just a simple act of affection, hugging has profound physical and mental health benefits. As Dr. Howard Murad, founder of Murad, puts it, “I always say ‘a hug a day keeps the doctor away.’” 🌱✨
So, why should we embrace the power of a hug?
Research shows that hugging has several benefits that extend beyond the simple feeling of warmth and connection. From reducing stress to lowering blood pressure, hugging can significantly improve both your physical and mental health. Here’s what science says about hugging:
Hugs trigger the release of oxytocin, a hormone linked to reduced stress and increased happiness. A good hug helps lower cortisol (the stress hormone), making you feel more relaxed and calm.
Hugging has been shown to lower blood pressure and heart rate, supporting overall cardiovascular health. A study found that couples who hug more often experience lower systolic blood pressure over a 24-hour period, with men benefiting at a higher rate than women.
Regular hugging strengthens relationships and improves emotional support. Research also highlights the protective effects of hugs against both morbidity and mortality, showing that emotional touch can have long-term health benefits.
A hug can reduce the anticipation of stress, helping lower your body’s reaction to potential stressors such as work or an upcoming test. This gives you the mental space to tackle challenges with a calm and positive attitude.
Here are 4 easy ways to “get your hug on” and boost your physical and mental health:
Aim for 8 Hugs a Day: While there’s no magic number, studies suggest that aiming for 8 hugs a day can bring positive outcomes, improving your mood and stress levels.
Hold Hugs for 20 Seconds: The longer the hug, the more oxytocin is released. Holding a hug for at least 20 seconds strengthens emotional bonds and boosts your mood.
Quality Over Quantity: It's not just about hitting a number—focus on making each hug meaningful. A deep, sincere hug can create a stronger connection than multiple quick hugs.
Make Hugs Part of Your Routine: Whether it’s hugging your kids before bed or sharing a warm hug after an achievement, make hugging a daily ritual. Also, explore other forms of healing touch, like a massage or even a facial, as part of your self-care routine.
🌱✨ So, what are you waiting for? Get your hug on! Whether it's a loved one, a friend, or even a colleague, the health benefits are too good to miss. 🌱✨
References
Estrada, J. (2024, February 29). Hugs for better health? Here’s how hugging can do wonders for your wellbeing. WellConnected. https://wellconnected.murad.com/hugs-for-better-health-heres-how-hugging-improves-your-wellbeing/
Holt-Lunstad, J., Birmingham, W. A., & Light, K. C. (2008). Influence of a "warm touch" support enhancement intervention among married couples on ambulatory blood pressure, oxytocin, alpha amylase, and cortisol. Psychosomatic Medicine, 70(9), 976–985. https://doi.org/10.1097/PSY.0b013e318187aef7
Romney, C. E., Arroyo, A. C., Robles, T. F., & Zawadzki, M. J. (2023). Hugs and cortisol awakening response the next day: An ecological momentary assessment study. International Journal of Environmental Research and Public Health, 20(7), 5340. https://doi.org/10.3390/ijerph20075340
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