Known as the “love hormone,” oxytocin boosts self-confidence and strengthens bonds with those around us. It fosters tenderness and connection from birth and throughout life. When levels are healthy, it relieves stress, promotes empathy, and reinforces self-esteem. Conversely, a deficiency promotes anxiety and social isolation. Social interactions are its playground: sharing a meal, kissing, playing team sports, giving or receiving compliments, helping someone—every interaction stimulates oxytocin production.
“Often our thoughts focus on what is missing or what is wrong.”
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.
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