😁Wiggle your "OXY TOES IN" for Happiness!😁

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Health and Wellness for Physicians

Issue #5 | 3/24/2021

Name the first thing that comes to mind when you hear the word Oxytocin… . Of course, for our Obstetric colleagues this is very easy to answer. However, for the rest of us, we don’t think about Oxytocin all that often.

Physician Well Being Alert

Oxytocin, In addition to its uses in labor, is known to be involved in maternal-child and partner bonding.

As it turns out, it is operative on a much larger scale as Paul Zak PhD has discovered. Dr. Zak's research on the neuroscience of human connection, human happiness and effective teamwork.

Oxytocin is oftentimes referred to as the "Love Hormone". It is associated with empathy, trust, sexual activity and relationship building.

Oxytocin promotes trust, mitigates stress, increases pain tolerance and even may be protective in substance abuse/dependence and depression. Changes in oxytocin levels, which can change from second to second, may be more of a factor rather than absolute levels.

Pandemic Social Isolation

No wonder social isolation creates and exacerbates so many problems and compounds our efforts to stay positive and effective. What can we do to stay positive? How can we adapt well-known strategies to our current times? Once we can begin socializing with fewer constraints what should we be doing?

Reframing things from the perspective of oxytocin helps remind us of advice we have heard about a thousand times (and might even find annoying).

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Here is a list of 10 activities that can be done to boost our Oxytocin Levels!

1. Hugs-Eight times a day! We can do that with household members and is more challenging for those of us who live alone or smaller households. During the pandemic, Dr. Lucas has participated in a small text group that fills that gap. It’s not all positive, and having a safe place to express loss, anger, fear and frustration, is just as important for trust to evolve along with sharing our joys and celebrate the positive. Liberal use of emojis, and Gifs rife with silliness, cute –ness or whatever helps illustrate the feeling or topic. For some a weighted blanket might feel good! (which now come in a cooling versions!)

2. Express your love, affection, and appreciation regularly and sincerely.

3. Pet a dog, a cat. Anything furry and cuddly that you like (and likes you). I find watching cute animal videos spark good feelings. Dogs experience an increase in oxytocin levels when we pet them.

4. One could ride a roller coaster or parachute out of a plane! For many of us that would be something of a last resort!

5. Soak in a Hot Tub - with others if you can. Take a nice hot bath.

6. Meditate. (yes the "M" word) Metta meditation, or loving-kindness may be more effective, but I would not get too hung up on this . Meditation in general is beneficial. Here is a link to a 5 minute session you may wish to check out.

7. Share a meal and if eating alone then really savor it. There are nerve endings in mouth and gut that stimulate parts of the brain that are involved in oxytocin production and release. (This is why babies suck their thumbs or we give them a pacifier).

8. Give a gift or other unexpected kindness. Even if it the gift of your attention and caring .

9. Listen to music. Make music. Sing!

10. Get (or give) a massage.

Pick 3 of these to do this week and feel your Oxytocin levels rise!

Links on todays topic:

Our discussion on todays topic

Paul Zak TED Talk

The Moral Molecule: The Source of Love and Prosperity