Touch is fundamental: “Hugging someone for three to five seconds is enough to trigger a surge of oxytocin,” reminds the British coach. And the best part? You’re not the only one who benefits. Even remotely, our interactions circulate oxytocin: a simple text message isn’t enough, but hearing a voice, whether on the phone or via video call, immediately stimulates its production. But oxytocin doesn’t depend solely on others: being positive with yourself is just as important, reminds TJPower. Praising yourself instead of criticizing yourself, acknowledging your successes, is like a small revolution for the brain.Conversely, constant comparison on social media erodes confidence and inhibits the natural production of oxytocin. Another ally of well-being is gratitude. Often, our thoughts focus on what’s missing or what’s wrong. Cultivating appreciation and expressing gratitude—for example, by recalling three positive things from your day before bed—calms the mind and helps you see life from a kinder, more optimistic perspective.
On your plate,
prioritize whole and minimally processed foods. Oxytocin isn’t produced directly from what we eat, but for it to circulate properly, the brain needs to be healthy. Refined carbohydrates (sugar, white bread, pastries, sodas, processed cereals, fruit juices, etc.) cause sharp spikes in blood sugar, which increases inflammation, oxidative stress, and insulin resistance: the three enemies of the brain, reminds Dr. Georgia Ede.
Also avoid refined vegetable oils (sunflower, corn, soybean, rapeseed, etc.), which are rich in linoleic acid (omega-6) and easily oxidized. Consuming them in excess, along with omega-3 fatty acids, increases brain inflammation. “Most of these oils wouldn’t have existed before the Industrial Revolution: extracting and refining corn oil, grapeseed oil, or other oilseeds was virtually impossible without machines and chemicals,” the psychiatrist points out. Finally, avoid ultra-processed foods, which are often packed with these ingredients, low in micronutrients, and full of additives that weaken the brain and disrupt emotional balance.
Maintain a positive mood and high energy levels with serotonin.
Discreet yet essential, serotonin, known as the “happiness hormone,” regulates mood, energy, and sleep. Its main trigger? Daylight. Upon waking, enjoying a coffee on the balcony, stepping into the garden, or taking a short walk, even in winter, sends a powerful signal to the brain. TJ Power recommends five to ten minutes under a clear sky, fifteen minutes on cloudy days, and up to thirty minutes when the sky is heavily overcast. Spending time outdoors around lunchtime prolongs this revitalizing effect.
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