HUG-OLOGY 101: THE SCIENCE AND SECRET BENEFITS OF TOUCH
Yes, I am a hugger. If you know me then you know that fact very well. It is quite typical for me to greet you with a small, warm embrace. It is how I was raised. Being hispanic, a hug for me is a part of normal nonverbal communication, as is a small kiss on both sides of the face. Medical science has now proven that this common social gesture has real benefits to our overall emotional, mental, and physical health!
So without further adieu, I present to you HUG-OLOGY 101.
FIRST THE BASICS:
First things first: I am talking about non-forceful, social touch: the brief greeting or comforting embrace between friends and family members. I am NOT talking about intimate or sexual touch here, although the data I will present does in fact translate over to couples’ sexual touch as well. And speaking of non-sexual touch, please keep in mind that in today’s ME TOO awareness, be sure to apply these social touch principles ONLY if the recipient of the embrace has the understanding of the intent, motive, and understanding of the gesture. In other words, always respect personal boundaries and respect the “non-hugging” types!
THE BASIC NEED FOR HUMAN TOUCH:
Even if you consider yourself somewhat of a loner, a lone wolf, an isolationist…we ALL need human touch. Just after birth, the first one of our senses available to us is the sense of touch. Even before newborns can open our eyes, neonates can feel a touch and physical contact. Experiencing physical contact plays a vital role in our physical and psychological health.This is one of the main reasons for the concept of mother-child skin to skin care immediately after birth. How can something so simple be so effective? The data has convinced leading organizations to recommend skin-to-skin contact, among them the World Health Organization, American Academy of Pediatrics, Academy of Breastfeeding Medicine and the Neonatal Resuscitation Program.Researchers say a baby in skin-to-skin contact with the mother stimulates a specific part of the newborn’s brain. In fact, the first hour after birth is a very sensitive period for both the infant and the mother. Benefits to the baby include: decreased negative consequences from the ‘stress of being born’, more optimal regulation of body temperature, and less crying. Skin‐to‐skin contact has also been shown to increase breastfeeding initiation and increase maternal bonding with the child.
The beneficial effects of human touch are not limited to babies born at term. Evidence published in 2003 confirmed that the benefits of human touch extend even to the most medically fragile babies, those born preterm. More recently, in 2020, a medical study was published which demonstrated just how powerful human touch really is even during the early years of development. This study was a randomized clinical trial, which is the best way to conduct a study. A total of 135 healthy full-term neonates. The study sought to compare the effect of a mother’s hug and massage on pain behaviors during and after drawing blood from the babies. The babies were randomly assigned to a mother’s hug group, massage group or control group during the blood draws. In all three groups, the behavioral responses of the babies were measured and recorded before, immediately and 5 min after blood sampling. The babies heart rate, respiratory rate and blood oxygen saturation were also recorded, and the crying period was measured from start to silence using a stopwatch. What was the result? The hug group did the best! The mother’s hug during painful procedures leads to reduction of pain, and the improvement of physiological symptoms. The power of the hug is real. In contrast, lack of human touch during the newborn years has damaging effects lasting years.
It is very simple really, we all have- to various degrees- what has been called “skin hunger”. Skin hunger is the biological need for human touch. It is a natural, innate longing to touch or be touched in a social way. Whether you agree or not, we’re all social animals and we do need human touch. Human touch is a huge part of how we interact with others: we shake our co-workers’ hands, hug our loved ones, and high-five each other. The truth is we bond through physical touch. As with all things in life, we simply don’t value or recognize an item’s importance until it is threatened or taken away, as occurred during periods of social isolation with the height of the pandemic.
THE BIOLOGICAL BENEFITS OF HUGGING:
Go ahead, hug it out. Come on..it’s ok. When we touch — cuddle, hug, or hold hands — our bodies release “feel good” hormones. These hormones include oxytocin, dopamine, and serotonin. Once the hormones are released into our bodies we experience feelings of happiness, relaxation, improved mood, and lower levels of depression. Yep, it’s science.The concept that interpersonal touch improves well-being by acting as a general “stress buffer” has garnered a fair amount of scientific support. Positive physical contact such as hugging and massages from partners reduces cortisol, increases oxytocin, and lowers systolic blood pressure in stressful situations. Social touch has also been associated with protection from certain viral infections due to its positive effects on immunity and stress reduction. One group of researchers confirmed that hugging as a protective factor against certain viral agents. As stated by that group of researchers, “this implicit communication of affection {i.e, hugging} and concern contributes importantly to the protective influence of perceived support against the pathogenic effects of stress”. Hugs can also help soothe fears. A study on fears and self-esteem, showed that hugs and touching greatly lower fears of death. The study found that hugging — even a stuffed teddy bear — helps soothe a person’s fears.
Most of the health benefits and stress busting power of hugs/physical contact can be attributed to a reduction in the stress hormone cortisol, and an increase in the “happy hormones” of endorphins, dopamine, oxytocin, and serotonin. But it’s not all chemical, the physical act of social touch also matters. When you’re hugging or cuddling with someone, that results in stimulation of pressure receptors under the skin. This leads to a cascade of events including an increase in vagal activity, which puts you in a relaxed state. Holding hands, hugging, cuddling, they’re all pretty good. But what has been documented is that when you apply more pressure, moderate pressure, as in a hug or giving a person a back rub, the effects are more positive than providing less pressure. Heart rate decreases in response to moderate pressure touch.
THE PERFECT HUG?
Well, it seems that the data supports moderate pressure touch/hugs for maximal health benefits. But what about the length of time for the hug? I mean, hugging someone for too long is not only awkward, but maybe a bit creepy as well, right? Truth is, that answer is not really clear. While some data support a hug for at least 10 seconds, others state that the benefits are maximal at 20 seconds. In reality, the exact timing of a hug may not matter so much as whether we feel the effects of oxytocin. A hug should continue until each person feels the desired relaxation effect, or until one feels the time is sufficient. There is a saying by Virginia Satir, an often quoted family therapist, “We need 4 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.
So for all you non-hugging types…my advice is simple: try to get with the program and join us huggers! Your heart, immune system, overall physical and emotional health will be better for it!
