Don’t Feed Your Face, Feed Your Senses

Touch

The skin is the largest human organ, accounting for around 16% of an average person’s body weight.  The average square inch of human skin contains more than 1000 nerve endings that can sense changes in temperature and texture, as well as things like vibrations, shapes and edges.

You also have two different systems that measure touch. One of these gives you ‘the facts’ – the location, movement and strength of a touch sensation, and another which reads emotional touch cues like hugs, handshakes and so on. This system is important for social bonding and is processed by completely different sensors and in a separate region of the brain called the posterior insula. Studies have shown that touch can be incredibly powerful. In one study, premature infants who were massaged regularly showed a range of increased health benefits and were discharged from hospital an average of six days earlier. Another study showed that office workers who received brief relaxation massages were more alert, more productive, tended to make fewer mistakes, had lower levels of the stress hormone cortisol, and lower blood pressure.

How to engage your sense of touch:

•  Touch someone on the arm or shake hands to increase communication, convey respect and express solidarity
•  Practice self-massage to reduce stress, decrease pain, increase range of motion and boost wellbeing
• Pat a living creature: a dog, cat, rabbit (or even a cricket) to boost the bonding chemical oxytocin, reduce anxiety symptoms and decrease stress
• Take up a new art or craft like pottery or knitting to increase your time in interesting tactile surroundings
• Take off your shoes and enjoy the sensation of grass or sand beneath your feet

Sound

Your sense of hearing is highly attuned to warn you of impending danger. Basically, if your ears tell you that you’re in a safe space, then your brain allows you to access higher, newer brain functions like creativity, decision-making skills, insight and so on, rather than spending time in ‘lizard brain mode’ constantly worried about ensuring your survival.

How to engage your sense of sound:

• Spend more time listening to natural noises. Research shows that sounds like wind, water, rain, and the countryside are ideal for inducing a tranquil state
• Spend less time being reminded of mechanical and technological intrusions. Constant auditory interruptions like mobile phone noises, computer and social media notifications wreak havoc with the neurotransmitter dopamine, increase distraction, have detrimental effects on your mood and decrease sleep quality
• Listen to music – a recent review of studies on the biological impact of listening to music showed that half of all studies reported a reduction in the stress hormone cortisol, and many also reported a reduction in blood glucose levels. Interestingly, although most studies do use classical music, positive effects are shown irrespective of the style and genre.
• Take up singing to engage in a natural breathing exercise that will help you to relax. In one study, those who were members of a choir reported improved respiratory health, increased cognitive stimulation, better mental health and also noted the importance of increased social interaction

Sight

The retina contains around 150 million light-sensitive cells and is actually considered by many to be an offshoot of the brain. Neurons devoted to visual processing number in the hundreds of millions and take up around 30% of the cortex, as opposed to 8% which is dedicated to touch, and 3% to hearing. Focusing our eyes on something other than a screen, office or home gives us a chance to focus attention outside of ourselves. It allows us to reconnect with the larger world. Looking at natural beauty has been shown to help people manage pain, de-stress and lower blood pressure.

How to engage your sense of sight:

• Look at something naturally beautiful, even a photograph. A recent study showed that positive visual stimulus increased attention span, reduced anxiety and may have positive effects on memory
• Get closer to a window with beautiful views or take a nature break. Proximity to green spaces has been shown to lower cortisol levels, reduce symptoms of depression and improve thinking processes.
• Get a plant for your desk to invoke feelings of tranquillity and comfort, and help lower blood pressure
• Treat yourself to some time by the water or in nature – research shows that spending time in and near natural landscapes induces a state known as ‘soft fascination’ – where our minds are interested and engaged with the sensory input, but not overloaded by it. The benefits of this can include better mental clarity, lower cortisol levels, reduced anxiety, pain and depression, and better sleep quality.

Smell

The human sense of smell is powerfully linked to memories. Despite having fewer olfactory receptors than many animals (around 350 compared to the 1300 found in mice), humans are able to distinguish a remarkable variety of smells – some scientists have catalogued this number at around 10,000 and others as high as one trillion. Most of our reactions to particular scents are based on previous experiences, so different smells can bring back emotions, thoughts, and even change your mood. Studies show that memories recalled by smells are significantly more emotional and evocative than those triggered visually or via sound.

How to engage your sense of smell:

• Spend some time skimming back through your greatest fragrance hits to enjoy a compilation hit of sense memories
• Invest in a collection of aromatherapy scents that you enjoy and use them in massage, around your home and when cleaning to induce a positive atmosphere and mood
• Smell your food – a recent study showed that spending time taking in the scents of food prior to eating can increase satiety or ‘fullness’, meaning you’re less likely to eat as much
• Breathe in when you hug someone close to you – research shows that people find familiar human scents reassuring and your sense of smell is strongly linked to how attached you are to someone

Let us know how you’re going with feeding your senses this week, SuperFasters! Leave a comment or jump into the Members Facebook Group to share your tips. Enjoy your Me Time!