7 ways to get a feel-good fix of hormone oxytocin
Yet, it's sometimes misunderstood. Due to its roles in childbirth and breastfeeding (it's responsible for milk letdown and the emotional bonding between mom and newborn), 'oxytocin had a reputation as a female hormone,' said Sue Carter, a neurobiologist and distinguished research scientist at Indiana University and the University of Virginia. 'It's not.'
Both men and women have oxytocin, as well as receptors for the hormone throughout their brains and bodies.
'Oxytocin is nature's medicine because it affects every known process, even the microbiome,' Carter said. 'It's everywhere, doing everything. If you're healthy, your body will release oxytocin.'
Depending on what you're doing to trigger oxytocin release, the effects can kick in within seconds or minutes, experts said.
Head-to-toe perks
'Oxytocin can lower blood pressure and reduce stress reactivity,' noted Evan MacLean, an associate professor of veterinary medicine and psychology at the University of Arizona. 'It can turn down the volume on that stress signal,' which can help you feel calmer physically and emotionally, he said.
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In addition, oxytocin has been shown to reduce inflammation and has antioxidant properties, Carter said, both of which can protect the body and facilitate healing during illness or injury.
When it's released naturally, oxytocin also plays a role in sexual behavior, including sexual arousal and orgasms.
Moreover, oxytocin may affect appetite regulation, food intake, metabolism and the way the body handles sugar, said Elizabeth A. Lawson, a neuroendocrinologist and researcher at Massachusetts General Hospital and an associate professor of medicine at Harvard Medical School. 'Some people may be more responsive to the effects of oxytocin than others. My lab has identified oxytocin deficiency in a number of conditions,' including anorexia nervosa, depression and anxiety, she said.
A surge of oxytocin can increase empathy and lead to positive social behavior, said Paul Zak, a behavioral neuroscientist and professor at the Claremont Graduate University and author of 'The Little Book of Happiness
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'When we are more empathic, we are nicer to be with and that leads to better social connections,' he said.
Some of the effects of oxytocin are so powerful that the hormone is being investigated as a nasal spray for physical and mental health conditions, including anxiety and autism, and severe irritability in people with disruptive behavior disorders, and disruptive mood and behavior disorders. It has been shown, with varying degrees of success, to have pain-relieving effects when administered as a nasal spray.
Use of an oxytocin nasal spray combined with psychotherapy may have a greater effect on reducing depressive symptoms in people with mental health disorders than either treatment alone, a recent study reported.
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But oxytocin nasal sprays aren't ready for prime time because more research needs to be done to determine efficacy, the right context or conditions for using it, and how to control the dosage, Che said.
Stimulating oxytocin release naturally
For now, you can try to increase your own naturally occurring oxytocin production. Fortunately, there are many ways to do this (no hugs necessary). Here's how:
Sing your heart out: Breaking into a song with other people - whether you are part of a chorus or a casual group - can lead to higher blood levels of oxytocin, a study showed
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The mechanism behind this effect isn't fully understood but it may have an evolutionary basis.
'Thousands of years ago, music was probably used as some sort of social grooming behavior so you could facilitate social connection within your tribe or make your tribe look more cohesive to others,' said Edward Roth, co-author of the study and a professor of music therapy at the University of Houston.
If you sing solo to a song with lyrics that resonate with you, you could get the same effect, Roth suggested, because you'll experience emotional synchrony - feeling in sync emotionally with the artist. Even listening to relaxing, slow-tempo music is associated with increased salivary oxytocin levels, research has found.
Engage in a meditative practice: Research has shown that a single session of mindfulness meditation is associated with increased salivary levels of oxytocin. Other research has found that compassion-based and loving-kindness meditation can promote the release of oxytocin, most likely by promoting a sense of well-being and social connection, Che said.
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Do something kind for someone else: Whether you volunteer at a charitable organization, a school or senior center, being of service to other people - called prosocial behavior - is associated with an increased production of oxytocin, according to a 2022 study. Oxytocin has strong connections with reward pathways in the brain, and altruistic acts can stimulate them 'and give you a warm and fuzzy feeling,' Che said.
Get the right touch:
A gentle or moderate-pressure massage, on your back, head or feet, can lead to higher levels of oxytocin in your blood or saliva, studies have shown. Seek the form of massage that feels right to you.
Gaze into your beloved dog's eyes: Mutual gazing between people and their pups increases oxytocin levels in both species, leading to a positive feedback loop, research suggests. Petting your dog can stimulate the release of oxytocin, too.
Use good scents: Exposing yourself to certain aromas can up your oxytocin levels. Women's oxytocin levels increased after exposure to lavender, neroli, jasmine absolute, roman chamomile, clary sage and Indian sandalwood oils, one study showed. Interestingly, a 2024 study found that while women's salivary oxytocin levels increased after exposure to lavender essential oil, men's didn't, leading researchers to speculate that this may be because the sense of smell is more sensitive in women.
Get moving: Whether you go for a jog or do martial arts training or yoga, movement may stimulate production of oxytocin. When it comes to running, the duration may matter: While 10 minutes of running leads to an increase in salivary oxytocin levels, the effects are even greater after a 30-minute run, according to one study
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'You need some physiological arousal to induce the release of oxytocin,' Zak said. If you exercise with a friend or group of people, the effects are even better, he added.
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There are many ways to stimulate the release of oxytocin in your life - the key is to set yourself up for these experiences regularly.
'People want to know how to live a long life and one of the answers is to facilitate the oxytocin system,' Carter said. 'Oxytocin is turning out to be the antidote to stress.'
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New York Post
an hour ago
- New York Post
12 natural ways to improve erectile dysfunction — including a trick you might think is only for women
Life's hard enough without things going soft under the sheets. Between 30 million and 50 million men in the US are facing erectile dysfunction (ED) — including a staggering 70% of men over 70. While little blue pills like Viagra have long been the trusted wingmen, experts say there's a whole arsenal of tools that can help you rise to the occasion without a trip to the doctor. 6 The risk of erectile dysfunction increases as you get older, but men of all ages can be affected. Kaspars Grinvalds – The Post caught up with Dr. Jason B. Carter, board-certified urologist and Medical Advisor at Aeroflow Urology, who laid out 12 ways to boost your bedroom game — including one surprising tip usually reserved for women's health circles. What exactly is ED, and what causes it? It's when men struggle to get or keep an erection firm enough for satisfying sex at least 25% of the time, according to Harvard Health Publishing. ED is common, but it's not a normal part of aging. Stress at work, relationship drama, depression, and even some medications can play a role. But for about 75% of men, the cause is more complicated. Sometimes, it can signal a deeper medical issue. 'Low testosterone can contribute to ED, fatigue and low libido,' Carter explained. 6 ED can be caused by physical or psychological issues, including hormone imbalances. Nadzeya – Mild or occasional ED can also be an early warning sign for heart trouble. 'The penile arteries are small and particularly sensitive to changes in blood flow,' Carter said. 'Addressing ED early can reveal, and help prevent, more serious underlying conditions.' If your ED is linked to another health issue, treating that first might fix the problem. But if not, Carter shared 12 lifestyle changes that can help you stand tall again. #1: Get your heart pumping Carter's first piece of advice is simple: Move more. 'I encourage patients to aim for at least 150 minutes of aerobic activity and two to three strength sessions weekly,' he said. 'Even walking after dinner can make a difference.' 6 Research shows that regular physical activity can be as effective as some medications in improving erectile function. michaelheim – Cardio workouts can improve blood vessel health, reduce inflammation, boost insulin sensitivity and increase nitric oxide — a chemical that's key for erections. Meanwhile, resistance training helps maintain testosterone levels and muscle mass, both essential for keeping things going strong in the bedroom. #2: Lose the belly 'A waistline over 40 inches is a known risk factor for ED,' Carter warned. That belly fat isn't just sitting there. Instead, it's hormonally active, lowering testosterone levels, increasing inflammation and impairing blood circulation. All of that makes it tougher to get it up and keep it that way. 'Losing even 5 to 10% of body weight can significantly improve symptoms,' Carter said. #3: Eat like the Greeks A Mediterranean-style diet rich in vegetables, whole grains, healthy fats and lean proteins can boost the production of nitric oxide. It also boosts the endothelium — the inner lining of your blood vessels — which plays a key role in controlling blood flow to the penis, essential for strong erections. 6 Focus on heart-healthy foods and weight management to improve blood flow and overall sexual health. EdNurg – 'Leafy greens, beets, salmon, berries, nuts, and olive oil are excellent choices,' Carter recommended. 'Avoid processed carbs, sugary beverages, and fried foods, which impair circulation.' #4: Quit smoking and cut back on booze 'I advise limiting alcohol to one or two drinks per day, and eliminating tobacco altogether,' Carter said. Tobacco — even from vaping — wrecks blood vessels and cuts blood flow to the penis. Meanwhile, heavy drinking suppresses testosterone levels and desensitizes the nervous system, he explained. #5: Sleep tight Testosterone peaks during deep sleep, so don't skimp on the shut-eye. Sleep apnea, insomnia or even a irregular sleep schedule can throw your hormones off and make ED worse, Carter warned. 'Men should aim for 7–8 hours of restful sleep nightly and consider a sleep study if snoring or fatigue is present,' he advised. #6: Chill out Stress triggers your body's 'fight or flight' mode, which shuts down arousal. Performance anxiety and emotional strain can also block the erection reflex. For this, 'daily mindfulness practices, therapy, breathing exercises and relationship support can be surprisingly effective,' Carter said. #7: Try Kegels 'Yes, Kegels work for men too,' Carter said. 6 Kegel exercises involve contracting and relaxing the pelvic floor muscles. DragonImages – This exercise firms up the pelvic floor muscles — which form a sling that supports your bladder bowel, and prostate — helping with bladder and bowel control, sexual function and core strength. 'I recommend three sets of 10–15 slow contractions daily, holding each for 3–5 seconds,' Carter said, noting that this can help improve erection rigidity and ejaculation control. #8: Check your medicine cabinet Certain medications, including SSRIs, blood pressure drugs and antihistamines, can tank your performance. 'Patients should never stop a prescribed medication without guidance, but they should ask if alternatives exist,' Carter said. 'I also caution against unregulated 'testosterone boosters' or male enhancement supplements sold online.' #9: Cut back on the porn For some, Carter said too much screen time can dull your sexual response and make real-life intimacy less satisfying. 6 An unexpected consequence of heavy porn use is sexual dysfunction. uladzimirzuyeu – 'Taking a break or cutting back can help reset arousal pathways and improve responsiveness,' he advised. #10: Embrace the cold Cold showers or ice baths — even just 30 to 90 seconds — can boost circulation, cut inflammation and give your dopamine production a gentle nudge, Carter said. 'While not a standalone treatment, this practice may offer additional benefits when part of a larger health routine,' he noted. #11: Mind your nutrients Zinc, vitamin D, magnesium and B vitamins all play a big role in hormone production and nerve health — but studies show that plenty of Americans are running low on these essentials. 'Men with restricted diets or absorption issues may benefit from lab testing and physician-guided supplementation,' Carter said. #12: Turn feelings into firepower 'Erectile function is not just physical, it's relational,' Carter said. Trust, affection and good communication boost sexual confidence and performance. Studies show that men who have stronger emotional bonds with their partner tend to have fewer ED issues or bounce back faster. 'Investing in your relationship outside the bedroom often improves what happens inside it,' Carter said.
Newsweek
8 hours ago
- Newsweek
Emerging Treatment Could 'Significantly Improve' This Chronic Condition
Based on facts, either observed and verified firsthand by the reporter, or reported and verified from knowledgeable sources. Newsweek AI is in beta. Translations may contain inaccuracies—please refer to the original content. A new study by the University of Virginia and Virginia Commonwealth University has found that a drug typically used in the treatment of heart failure has notable positive effects for patients with a common chronic illness. The drug ivabradine has been on the market for years as a medication for heart failure, but more recently has been found to help patients with Postural Orthostatic Tachycardia Syndrome (PoTS). Ivabradine became available in the U.S. about 10 years ago having previously been available in the U.K. and other countries, Dr. Svetlana Blitshteyn, professor of neurology at the University at Buffalo, told Newsweek. Commenting on ivabradine's use, Professor Lesley Kavi, the chairperson of the U.K.-based charity organization PoTS UK, told Newsweek that U.K.-based PoTS specialists "have a lot of experience of prescribing it." "It's often their first choice treatment if self management strategies are not sufficient and our experience as a charity is that patients find it very helpful," she added. Some U.S. doctors have been prescribing the drug to PoTS patients for a number of years, with other studies noting its positive effect on patients—with one finding the drug had an 88 percent improvement rate on symptoms. Other studies have found a marked improvement in symptoms for children with the condition, particularly an improvement on sudden losses of consciousness, lightheadedness and fatigue. Therefore, while the drug is not new, nor newly prescribed to PoTS patients, the two Virginia universities' study—published in the Journal of Cardiovascular Pharmacology in July—adds to a body of research revealing the largely positive impact the drug can have on PoTS symptoms. A file photo shows a medical professional monitoring a patient's heart rate. A file photo shows a medical professional monitoring a patient's heart Is PoTS? PoTS is understood as an abnormality in the functioning of the autonomic nervous system, the system controlling breathing, gut function, heart rate, blood pressure and many other bodily functions. It results in a wide range of symptoms, particularly when standing, such as increased heart rate, chest pain, hot flushes, nausea, dizziness, feeling faint, headaches, tunnel or blurred vision and more. As symptoms tend to persist when standing, the condition can have huge impacts on patients' lives, because many basic tasks require postural changes and standing. Why this happens for patients with PoTS is still under investigation, but mechanisms, such as "low blood volume, abnormal blood flow, hyperadrenergic state, immunologic changes and small fiber neuropathy, may be among the reasons," Blitshteyn said. Some research has also suggested PoTS is an autoimmune condition, Dr. Blair Grubb, a professor of medicine, pediatrics and neurology and director of the Cardiac Electrophysiology Program at the University of Toledo Medical Center, told Newsweek, adding it could be triggered by a viral infection. PoTS is believed to affect millions of Americans—although exact estimates vary widely, which some experts believe is because it is under-recognized. In the wake of the COVID pandemic, the condition has become more recognized as the prevalence of PoTS has been dramatically increasing. "Post-COVID, nationwide, the incidence of PoTS went up fivefold," Grubb said. While awareness is increasing, there is still a long way to go. "It's very unfortunate because these people are mistreated and ignored, and I think the real reason is many of them are women," he said. "If this was a disease principally in men it would be taken more seriously." "There is a real tendency in America to blame the patient for their illness and women are just ignored," he said, adding women were often passed off as being "hysterical" by some health care professionals. Additionally, there are also not enough doctors treating the condition, Dr. Satish Raj, a professor of cardiac sciences, director of the Calgary Autonomic Investigation and Management Clinic, and director of education at the Libin Cardiovascular Institute, told Newsweek. "Most specialized autonomic clinics have waiting lists of one year or more," he said. "These patients require a lot of time to understand the issues and to iteratively try treatments," he added. "Health insurance does not pay well for talking to and assessing complex patients—they pay for procedures. This is not a procedure-intensive problem." What The Study Found In an analysis of 10 patients with PoTS, researchers found that ivabradine reduced their heart rate while "significantly improving" other symptoms. The study revealed that participants' heart rate was significantly decreased after taking the drug—a change from a 40 beats per minute (bpm) increase on standing, to a 15 bpm increase. Other symptoms were also eased by the drug, with patients reporting the greatest improvement in "feeling faint," which decreased by 69 percent after taking ivabradine, and "chest pain," which decreased by 66 percent. The researchers said that the overall improvement in symptoms, via a reduction in heart rate, suggests that "the heart rate issue is an underlying driver of other PoTS symptoms." The patients involved in the study had an average age of 28, with an age range of 21 to 36, and eight of the 10 participants were women. Three of the cases followed a viral illness, with two following a COVID infection. While other drugs can reduce heart rate, the notable difference about ivabradine is that it does not affect a person's blood pressure. For PoTS patients, changes to blood pressure can exacerbate symptoms. An "uncontrolled heart rate can contribute significantly to different symptoms in PoTS, so lowering heart rate definitely helps with overall symptoms control," Raj said. He said that the lightheadedness and "feeling faint" that PoTS patients typically experience can "often be due to high heart rates and decreased filling time in the heart that can decrease blood flow," so lowering the heart rate can help with that—as well as easing symptoms like nausea, and occasionally headaches. Kavi said that, while it is not fully understood, "it is likely that reducing heart rate a little improves the ability of the heart to pump and maintain blood pressure and blood supply to organs, thereby reducing other symptoms too." What The Study Means For PoTS Treatment PoTS patients are often prescribed beta-blockers for symptom management, and while these drugs can reduce heart rate and have a positive impact for some patients, they can also affect blood pressure. This means that in some PoTS patients, beta-blockers can enhance dizziness and lightheadedness, as well as causing a number of other unwanted side effects. Ivabradine could therefore be an effective alternative medication for PoTS patients who do not respond well to beta-blockers. "Drugs like beta blockers can lower blood pressure and can make people feel lousy," Grubb said. "Beta blockers can make people feel depressed and terrible, but ivabradine lowers heart rate with no effect on blood pressure, so it's kind of the ideal drug." Grubb said he has been using ivabradine in his clinic for PoTS patients for a number of years. "It's an extremely valuable drug that we use, and it's actually become a first-line drug in treating our patients," he said. However, given their positive effect for some patients, "beta blockers continue to be the first choice for treatment of PoTS and other forms of dysautonomia, in my experience," Blitshteyn said. "Obviously, the more medications we have available for the treatment of PoTS, the better it is for patients," she said. Blitshteyn added that ivabradine is also one of the medications being looked at in terms of post-COVID PoTS in the NIH-RECOVER Autonomic trials, a research program aimed at investigating, diagnosing and treating long COVID. An Underrecognized Condition While ivabradine has been around for some time, it has been approved for heart failure and not for PoTS, Raj said. "It can be difficult for patients with PoTS to be able to get the medication approved by their insurance companies," he said, adding access is therefore "more limited than it should be." Additionally, "education of medical students and doctors on autonomic disorders, including PoTS, is still lacking," Blitshteyn said. As a result, PoTS can often be "misdiagnosed with anxiety, depression, panic disorder, anemia, dehydration and many others, so when a doctor doesn't know much about PoTS, they are most likely to misdiagnose it," Blitshteyn added. "Psychological labeling is common especially in women and PoTS is much more common in women," Kavi said. Doctors usually have limited time to spend with patients, Blitshteyn added, but patients with PoTS are "often complex, requiring time, effort, knowledge and understanding." Kavi said that, since the COVID pandemic, "there has been an increase in awareness of PoTS by healthcare professionals, so more people are being diagnosed, although they often still have tortuous journeys to obtain a diagnosis." "There is consequently more demand for specialist services but no significant increase in capacity," Kavi added.
San Francisco Chronicle
2 days ago
- San Francisco Chronicle
In the age of Ozempic, is there still a role for weight-loss surgery?
As weight-loss medications like Ozempic exploded across the U.S. over the past four years, bariatric surgeons faced a bit of an existential crisis: Were their jobs about to become obsolete? For the first time, health care providers have a combination of highly effective therapies to offer patients with obesity, a condition that has long been one of the most difficult to treat. The outlook is especially exciting for patients who are severely overweight — including those who are considered too heavy for surgery. Indeed, there may exist a future where drugs and other interventions prevent people from ever becoming obese and needing weight-loss surgery. But that future is far off, say surgeons and other weight-loss experts. In fact, even as millions of Americans are now taking drugs that dramatically improve weight loss, surgeons say their tool may be more powerful than ever. 'A massive amount of people have tried these medications, so the question becomes: 'How well do they work and is there a role for bariatric surgery in the era of these drugs?'' said Dr. Jonathan Carter, a UCSF surgeon who specializes in minimally invasive procedures. Bariatric surgery has for decades been the most effective and durable weight-loss tool available. The specific procedures vary, but the most common operation now is the gastric sleeve surgery, in which a large portion of the stomach is removed. Roughly a quarter of a million Americans undergo a bariatric procedure each year. The surgeries are highly effective for weight loss — patients can lose about a third of their body weight within two years, and they generally keep off most of those pounds long-term. The side effects with the sleeve procedure are minimal and may include gas, bloating and nutritional deficiencies that can be alleviated with diet. Meanwhile, more than 1 in 10 Americans have now taken the newest weight-loss medications. On these drugs, patients can lose about 15% of their weight, but they must remain on the drugs for life — those who stop gain all of the weight back. Side effects are similar to the surgery. The drugs and the surgery work somewhat similarly by essentially quashing people's hunger and cravings. And though the surgery is more expensive at the outset — about $12,000 to $15,000 — it's cheaper in the long-term compared to drugs that cost about $1,000 a month. Both treatments are often, but not always, covered by insurance. With the surgery, 'You take someone who is 100 pounds overweight and their knees hurt and they have sleep apnea,' said Carter, 'and you do a one-hour intervention and a year later they've lost 100 pounds and their knees don't hurt and the sleep apnea is gone. It's like a butterfly coming out of a cocoon.' But bariatric surgery has never been a popular weight-loss option for those who need it most. Of all Americans who are eligible for surgery, only about 1% undergo the procedure. Surgeons and weight-loss experts say that's largely been due to misconceptions about the procedure and stigma around obesity. 'If you've been treating patients with obesity for decades, you always felt like, 'Yes, I have a great treatment, I can do these surgeries and do them safely, I believe in them whole-heartedly,'' said Dr. Dan Azagury, a Stanford University bariatric surgeon. 'But you were still limited in your capacity to treat patients.' Azagury took over Stanford's Lifestyle and Weight Management Center in February 2020, about a year before Ozempic, the first blockbuster weight-loss drug, blew up. Over the next 18 months, the number of patients on weight-loss medications jumped from 50 to 2,000. He said friends would often ask him if he would be out of a job soon. The drugs, though, have in some ways validated the surgical interventions, Azagury said. Weight loss has notoriously been a fraught topic in doctors offices, with patients feeling judged and doctors feeling frustrated by their lack of treatment options. 'A lot of times doctors would just say that you should eat less,' Azagury said. 'And I think patients intrinsically didn't see obesity as a medical condition,' he said. The success of recent weight-loss drugs, though, has made that conversation more palatable both to patients and providers, Azagury said. And he believes that is making some patients more amenable to a surgical option. There are, broadly, now three buckets for treating weight loss: diet and exercise, medication and surgery. The first option is likely best for people who don't have a lot of weight to lose and who are not facing any immediate complications related to their weight. They can manage their own treatment, or get a referral to a community or private weight-loss program. From there, patients with more serious obesity can decide if medication or surgery — or both — is the best option for them. Some people may be resistant to the idea of any surgical procedure and opt for medication. Others may decide that they would rather not deal with weekly injections for the rest of their life and prefer a one-time operation. Many patients, though, will end up with multiple interventions over their lifetime. They may start with medication and eventually decide they want a more permanent solution. Or they may get bariatric surgery and a few years later decide to start a medication if their weight is creeping back up. Mandy Hinz, 47, fought with her weight all her life, and it's only in the past two years that she finally felt like she had options. She had inquired about bariatric surgery about 20 years ago but was told she would need to lose 100 pounds before doctors would consider it safe. After that, she was up and down, peaking at about 415 pounds on her 5-foot, 3-inch frame. She started Ozempic in early 2023, and though the drug made her feel 'super sick,' she stuck with it and lost about 30 pounds. Around that time, Hinz, a Sacramento resident, was referred to the bariatric program at UCSF, and in October 2023, she finally got a gastric sleeve. She got down to about 200 pounds from the surgery, then started a different weight-loss drug and lost another 20 pounds. Though she's still obese for her height, Hinz said she's not interested in losing much more weight. 'I'm 180 and completely happy,' Hinz said. 'My journey has been absolutely amazing.' She noted that even with all of the tools at her disposal, losing the weight was never easy. And she has friends for whom even the newest therapies aren't solving all of their weight issues. But for Hinz, the weight-loss drugs finally unlocked a path that had never felt accessible to her. 'Being big my whole life, I missed out on a lot of stuff,' she said. Walking up and down stairs had become difficult, or spending a day on her feet at an amusement park. 'Now I can run up and down the stairs, I can walk around the amusement park the whole day. I went on my first hike a year and a half ago. It's like, let's go, let's do this.' Azagury said he's most thrilled for the patients — and their doctors — who have the most weight to lose, and especially those for whom a combination of medical and surgical therapies could be life-saving. 'The worst thing for a bariatric surgeon is when you get a patient in your clinic and it's too late — their condition is so bad that surgery is unsafe,' Azagury said. 'The conversation is, 'You have a condition I can treat, but I can't treat you.' It's the worst conversation. And I never have to have it anymore. Now I can tell them: 'I can't do surgery, but I have a good alternative for you.''
