In the frenzy of modern life, filled with stress and hyperconnectivity, lowering cortisol levels has become almost an obsession. But there’s another way to feel better and to some extent, foster longevity — one that doesn’t always involve fighting the negative, but rather fostering the positive. It’s not just about defending ourselves – it's about taking a proactive approach to pleasure and enjoyment that adds wellbeing to our fast-paced lifestyle. This is what nutrition and longevity expert Beatriz Larrea calls “hacking oxytocin.” “It’s a way of saying that we don’t have to wait for oxytocin to appear on its own; we can trigger it. It’s about intentionally creating moments when the body produces it naturally. Oxytocin is the hormone of bonding and calm. It’s released when we feel safe, connected and cared for. ‘Hacking’ it means turning those moments into a daily habit, just as we do with exercise or sleep,” she explains.
Can oxytocin slow down ageing?
Think of that hug from someone you love or an after-dinner gathering without screens and filled with good conversation. Those moments trigger an immediate sense of wellbeing that, in some way, could also affect our biological age—the one that reflects our body’s actual age (which doesn’t always match the date on our ID). We’re not suggesting that simply by cultivating beautiful moments we’ll slow down ageing. As per Dr Carlos López-Otín, an expert on ageing, half of today’s diseases are hereditary and caused by genetic mutations, leaving little room for prevention through positive attitudes. But there are certain biological imbalances in our bodies where positive emotions can help. “Positive emotional factors influence our health and promote healthy longevity through molecular mechanisms that are just beginning to be unraveled,” he said.
Oxytocin and biological age
Regarding how oxytocin influences biological age, Beatriz Larrea explains: “It’s one of the most fascinating and cutting-edge areas of longevity research. In 2025, a study found that, as they age, mice produce less oxytocin and that this decline goes hand in hand with increased inflammation, less efficient mitochondria and changes in the epigenetic marks of neurons. When oxytocin was administered to them for just ten days, many of those changes were reversed. In humans, we don’t yet have a study showing that increasing oxytocin levels rejuvenates the biological clock. What we do know is that people with stronger social ties —family, friends, community and emotional support — age more slowly when we measure their biological age using epigenetic clocks and they have less inflammation,” she explains. And most importantly, as the expert adds, oxytocin is the natural counterbalance to cortisol. “Chronic stress is one of the major accelerators of ageing and oxytocin is the signal that tells the body, ‘You’re safe; you can let your guard down.’ That’s where much of its anti-ageing power lies,”she adds.
7 daily habits to boost oxytocin
Hug more
In addition to how good they feel, there is some scientific evidence regarding the long-term benefits of hugs. “In one study, women who hugged their partners more often had higher oxytocin levels and lower blood pressure. A major meta-analysis published in 2024 in Nature Human Behaviour, which pooled data from more than 200 studies and nearly 13,000 people, confirmed that physical contact reduces pain, anxiety and depression. And it revealed something very practical: frequency matters more than duration. Several brief moments of physical contact throughout the day add up to more than one long one every now and then,” explains Larrea.
Massages and caresses
Conscious physical skin-to-skin contact triggers the release of oxytocin. This occurs during massages, facials and physical contact with trusted people.
The bond with our pets
Mireia Bosch Falgueras, a psychologist specialising in dog-assisted therapy, explained this to us : “Interaction with dogs significantly increases our levels of oxytocin and dopamine, which contributes to a greater sense of emotional wellbeing. It also reduces anxiety levels and feelings of loneliness.” And Larrea confirms this as well.
Singing in a group
Or dancing or laughing with friends. These are activities that also release dopamine, endorphins and serotonin, which relax the body, lower the heart rate and reduce blood pressure.
Real conversations
“And without screens in the way,” notes Larrea. Meik Wiking, executive director of the Happiness Research Institute in Copenhagen, refers to a study conducted by researchers at the University of Arizona and the University of Washington that analysed the correlation between the types of conversations people have and their levels of happiness. And the results were predictable: the happiest participants spent 25% less time alone and had twice as many meaningful conversations. That’s because these conversations trigger the release of “feel-good” hormones, including oxytocin.
Intimacy
And sexuality. Furthermore, a study from the University of Ottawa that sought to understand whether sexual activity before bedtime could help alleviate symptoms of insomnia in women confirmed that sex is linked to better quality of sleep.
Helping others and feeling part of something
Healthy human relationships are essential. López-Otín explained it this way when we spoke with him about it: “We have to avoid the forms of toxicity that surround us, which fall into two fundamental categories: environmental and human. Of the latter — the toxicity that some humans inflict on others — we must distance ourselves from it because it is a heavy burden on our emotional wellbeing and our desire to live better.”
This article first appeared on Vogue.es
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