Endorphins are chemicals produced by the body to relieve stress and pain. They work similarly to a class of drugs called opioids. Opioids relieve pain and can produce a feeling of euphoria. They are sometimes prescribed for short-term use after surgery or for pain-relief. In the 1980s, scientists were studying how and why opioids worked. They found that the body has special receptors that bind to opioids to block pain signals. The scientists then realized that some chemicals in the body acted similarly to natural opioid medications, binding to these same receptors. These chemicals were endorphins. The name endorphin comes from the words “endogenous,” which means “from the body,” and “morphine,” which is an opioid pain reliever. I’m going to be listing below the best ways to release endorphins
Some of the more common opioid drugs include:
- oxycodone
- hydrocodone
- codeine
- morphine
- fentanyl
Endorphins are chemicals produced naturally by the nervous system to cope with pain or stress. They are often called “feel-good” chemicals because they can act as a pain reliever and happiness booster.
Some illegal drugs, such as heroin, are also opioids. Both legal and illegal opioid medications have a high risk of causing addiction, overdose, and death. The National Institute on Drug Abuse state that 90 people die each day in the United States from an opioid overdose. Many of these are a result of overdosing or misusing prescription opioids. Opioid abuse and overdose have become such a serious problem that the National Institutes of Health have declared it a crisis. Medical experts are now looking into safe and effective pain relievers without opioids. Natural endorphins work similarly to opioid pain relievers, but their results may not be as dramatic. However, endorphins can produce a “high” that is both healthy and safe, without the risk of addiction and overdose.
Endorphins are primarily made in the hypothalamus and pituitary glands, though they may come from other parts of the body as well. The well-known “runner’s high” that is felt after lengthy, vigorous exercise is due to an increase in endorphin levels.
Endorphins are chemical messengers in your body, released by both your central nervous system and your pituitary gland. While experts are still identifying all the ways they work in your body, research suggests endorphins play an important part in your body’s ability to manage pain and experience pleasure. When released, endorphins can help relieve pain, reduce stress, and may cause a euphoric feeling. In short, they can make you feel pretty darn good. Here’s a look at how to boost them naturally.
Endorphin release generally happens when you:
- are injured
- experience stress
- activate your natural reward system with activities like eating, exercising, or sex
You don’t have to run an entire marathon to experience the pleasurable effects of an endorphin release. Your body also produces endorphins naturally when you do the following:
- group exercise
- create music or art
- dance
- enjoy your favorite dish
- take a sauna
- watch your favorite TV series or movies
- volunteer (kindness)
Exercise (The Best Ways to Release Endorphins)
The physical benefits of exercise can’t be denied. Its mental health benefits are just as impressive, thanks in large part to endorphins. While you’re likely to see more benefits from more exercise, any amount is better than none. If you’re looking for an endorphin boost, here’s a few things to keep in mind: Endorphin release is linked to continuous exercise. Studies suggests endorphin release occurs after 30 minutes of exercise.
When you exercise, your body releases chemicals called endorphins. These endorphins interact with the receptors in your brain that reduce your perception of pain. Endorphins also trigger a positive feeling in the body, similar to that of morphine.
As exercise boosts mood and increases endorphins, some medical professionals prescribe regular exercise as a treatment for mild to moderate depression and anxiety. Exercise can be used safely in conjunction with other treatments, such as medications or therapy, and can also be used alone. One study states that exercise can improve some symptoms of depression, similarly to antidepressants.
Exercise increases your overall health and your sense of well-being, which puts more pep in your step every day. But exercise also has some direct stress-busting benefits. It pumps up your endorphins. Physical activity may help bump up the production of your brain’s feel-good neurotransmitters, called endorphins.
For years, researchers suspected that endorphins caused the so-called “runner’s high,” a feeling of euphoria that happens after lengthy, vigorous physical activity. However, measuring endorphins in humans was not possible until 2008, when new imaging technology became available.Researchers used positron emission tomography (PET) scans to view athlete’s brains both before and after exercise. They found an increase in the release of endorphins after exercise.
Anything that increases dopamine can also help increase endorphin release.
Moderate-intensity exercise may be best. A study found that 22 participants experienced euphoric feelings linked to endorphin release after an hour of moderate-intensity exercise. Moderate exercise means your heart rate and breathing speed up. You can talk, but you might be a bit short of breath, and you’ll probably sweat at least a little.Group exercise may give you a better endorphin boost. According to a study, 12 participants saw more of an endorphin boost when exercising (rowing) in a group than when they did similar exercise alone.
Sex
That euphoric feeling you feel during sex? You can thank your endorphins and other hormones, such as oxytocin, for that.
Sex is a natural painkiller. It triggers the release of endorphins, which reduce pain and stress. Studies show that during vaginal stimulation, sensitivity to discomfort decreases. This mechanism may also play a part in childbirth.
Surging endorphins may help explain why sex offers other benefits beyond making you feel good. This includes: pain relief, reduced stress, improved self-esteem.
Spicy Food (The Best Ways to Release Endorphins)
People who enjoy spicy foods may find that they can get an additional boost from their favorite dishes.
If you’ve ever noticed a funny feeling when you eat spicy food, you’re not just imagining things. Capsaicin, the compound that makes hot peppers hot, causes your brain to release chemicals that make some people feel buzzed or high. As a response, your brain releases endorphins and dopamine.
Some research suggests that the spicy components in hot peppers and similar foods known as capsaicin may trigger a pain sensation in the mouth, which prompts an increase in endorphins.
Chocolate
Some research suggests that eating dark chocolate could boost endorphin levels. Cocoa powder and chocolate contain chemicals called flavonoids that appear to be beneficial to the brain. A review found that eating chocolate may help boost endorphins. However, many commercial chocolate products contain only small amounts of real cocoa and often contain generous amounts of added sugar and fat. People looking to use chocolate to improve endorphin levels and mood should look for products that contain at least 70 percent cocoa and eat chocolate in moderation due to its high calorie and fat content.
Studies have found that vitamin C can boost the release of endorphins in the brain, so all the more reason to cram it into your diet. Eating lots of citrus fruits and other brightly colored fruit and dark green leafy veg is a great ways to improve your mood. Oh and remember: vitamin C is water soluble.
Whether you consider chocolate an occasional treat or enjoy it regularly, it can satisfy your sweet tooth. Eating chocolate also produces endorphins, promoting feelings of bliss. These pleasurable feelings may help contribute to chocolate cravings you might have when feeling down or stressed — if something makes you feel good, you’ll likely seek it out again.
Music
Performance may be its own reward, but another reward you’re likely to see is an endorphin release. If you’ve ever felt euphoric while making music or performing, that’s probably your endorphins kicking in.
Dopamine is synthesized from the amino acid tyrosine by the hypothalamus, substantia nigra, and the adrenal gland medulla. Dopamine has multiple effects in the body, including boosting mood, inhibiting prolactin secretion, enhancing body movement, and helping the sympathetic nervous system.
Simply listening to music can promote good feelings and an improved mood. Research suggests musical performance is more likely to boost endorphins than listening to music alone. This may relate to the community aspect of performance, similar to the way social laughter is more likely to boost endorphins.
Sunlight (The Best Ways to Release Endorphins)
Sunlight has more than one health benefit to offer. It helps your skin produce vitamin D, an essential nutrient. It also boosts production of serotonin and melatonin, which can help improve your mood, increase your energy, and help you get better sleep.
Endorphins are polypeptides made by the pituitary gland and central nervous system. Endorphins primarily help one deal with stress and reduce feelings of pain. The pleasure effect associated with endorphins is in part related to the increased dopamine production that occurs due to endorphin activity.
The ultraviolet radiation in sun can also boost your endorphin levels. Getting outside a few times a week for about 15 minutes at a time will generally be enough for you to benefit from sun exposure. Since UV radiation can increase skin cancer risk, it’s important to enjoy sunlight in moderation. Always use sunscreen of SPF 15 or higher or cover exposed skin if you stay out for longer than 15 minutes.
Niceness
Volunteering, donating, and helping others may also make a person feel good. Researchers at the National Institutes of Health found that people who gave money to a charity activated pleasure centers in their brain. This may lead to improved endorphin levels.
Being kind boosts serotonin and dopamine, which are neurotransmitters in the brain that give you feelings of satisfaction and well-being, and cause the pleasure/reward centers in your brain to light up. Endorphins, which are your body’s natural pain killer, also can be released.
Doing something kind benefits you as well as the people you help. By helping another person, you might lighten their physical or emotional load, giving them the boost they need to get through the day. You’ll generally also feel happier and better about yourself when you do something nice for someone else, since acts of kindness trigger endorphin release. This boost doesn’t last long, but the positive feelings you experience can make you want to keep doing kind things for others.
Meditation
Meditation and yoga are known for their stress-relieving and relaxing effects. This may be partially due to an endorphin release. Research suggests that yoga and meditation can decrease stress markers and increase endorphins. According to research, meditation is another way to trigger endorphin release. Meditation can help you relax and achieve an inner sense of calm. It can also offer other health benefits. These include:improved physical wellness, improved mood, increased ability to cope with illness, and better sleep.
Simply relaxing and focusing the mind on meditation triggers the release of endorphins and also helps increase dopamine, serotonin, and melatonin. This cocktail of chemicals flooding the bloodstream leaves the meditator feeling calm, happy, and content.
Meditation may seem difficult if you’ve never tried it before, but anyone can give it a try. Choose a quiet, comfortable place to sit. Get comfortable, whether that’s standing, sitting, or lying down. Let all of your thoughts, positive or negative, rise and pass you by. As thoughts come up, try not to judge them, cling to them, or push them away. Simply acknowledge them. Start by doing this for 5 minutes and work your way up to longer sessions over time.
Laughter
Plenty of research has been written about the health benefits of laughter, and studies suggest that laughing increases endorphins. A study found that social laughter releases endorphins in the brain. Smiling or laughing at something funny can help lift a bad mood and relieve feelings of anxiety and stress. There’s even a type of cognitive behavioral therapy called laughter therapy that can help reduce feelings of stress and depression.
Laughter decreases stress hormones and increases immune cells and infection-fighting antibodies, thus improving your resistance to disease. Laughter triggers the release of endorphins, the body’s natural feel-good chemicals. Endorphins promote an overall sense of well-being and can even temporarily relieve pain.
Beyond these benefits, laughing with people you’re close to can also release endorphins. A small study found evidence to suggest watching half an hour of comedy with a group of friends boosted endorphin levels. Next time you and your friends can’t decide what to watch on movie night, go for a comedy and enjoy an endorphin boost.
Bathing (The Best Ways to Release Endorphins)
Taking a long, hot bath can help soothe you after a stressful or tiring day. The heat of the water can help relieve tension and pain in your muscles, but it can also trigger the release of endorphins into your blood. Besides helping you unwind, regular hot baths may also help decrease risk for heart disease and help lower your blood pressure.
Your skin releases endorphins in response to the soothing warm water the same way that endorphins are released when you feel the sun on your skin.
When bathing for wellness benefits, the longer the bath, the better. Why not light some scented candles or add some essential oil to combine bathing with aromatherapy for an additional endorphin boost? Bring a book or put on your favorite show, or even just meditate in the warm water.
Additional (The Best Ways to Release Endorphins):
Aromatherapy
According to a study, lavender aromatherapy seemed to help relieve anxiety associated with IUD insertion in 106 women. A small study supports this finding, suggesting euphoric essential oil aromas (such as lavender) can lead to endorphin release. You can try other euphoric oils, including: rosemary, citrus fragrances, ylang ylang, frankincense.
Wine
If you don’t care for chocolate, you can also get an endorphin boost by enjoying a glass of red wine, which may also trigger endorphin release.
Massage
Massage therapy helps relieve stress and can help improve symptoms of some physical health concerns, such as chronic pain and fatigue. It can also have benefit during childbirth by reducing pain and increasing contractions, which can lead to a shorter labor. These benefits are associated with the multiple hormones, including endorphins, released by massage. It also increases levels of oxytocin, dopamine, and serotonin.
In other words, you really can’t go wrong with massage therapy. If you’re more comfortable seeing a professional, it’s perfectly fine to stick with a licensed massage therapist. Trading massages with a partner or close friend can be another good way to see an endorphin boost. If you’ve tried massage before and didn’t love it, keep in mind that there are many types of massage to choose from.
Emotions
If you enjoy drama and other stories that stir you emotionally, you’re in luck. Comedy may not be the only genre that can boost your endorphin levels. There’s some evidence to suggest you might experience a similar increase in endorphins while watching a dramatic movie or show. Why does this happen?
Well, watching something that appeals to your emotions can lead to sadness, a type of emotional pain. Your brain may react to these emotions by releasing endorphins in the same way it would if you experienced physical pain. Don’t be afraid to put on your favorite tearjerker or anything else that moves you.
Acupuncture
This alternative treatment is a type of Chinese medicine that uses very thin needles to stimulate pressure points. Many people participating in medical studies have found it helpful for a range of issues. This includes: chronic pain, insomnia, anxiety and depression, and premenstrual syndrome (PMS) symptom, including cramps. Research suggests that these benefits of the endorphin release are triggered when the needles are inserted. If you’ve considered acupuncture, particularly to treat pain, it may be worth a try. It’s safe for most people, and the added endorphin boost may lead to positive feelings beyond pain relief alone.
When endorphin levels are too low, a person’s health may be negatively affected. Research into the link between endorphins and health conditions is ongoing. Some studies have shown a possible link between the following health problems and low endorphin levels:
Depression
Without enough endorphins, a person may be more likely to have depression. An article in the American Journal of Psychiatry discusses the long-standing use of opioid treatments for depression, particularly in cases where other treatments have not worked. Research suggests that higher endorphin levels have an effect on depression symptoms because of their association with reward.
Nearly one in five people will experience depression at some point during their lifetimes. Many have looked at exercise in reducing the symptoms of depression. The majority of these studies have shown a positive benefit associated with exercise. More research is needed to further understand the role that endorphins have in treating depression
Weight Loss
The role of endorphins and other hormones in regulating your appetite and food intake is complex. While eating good food is thought in increase endorphin levels, higher levels of endorphins have also been shown in animal studies to help regulate the appetite.
Fibromyalgia
Common symptoms of fibromyalgia include:
- long-term pain throughout the body
- tender spots that hurt when they are touched
- muscle stiffness
- fatigue and low energy
- sleep problems
People with fibromyalgia may have lower than normal endorphin levels. One study found that people with fibromyalgia had lower levels of endorphins than those without the condition. They measured endorphins both before and after exercise.
The level of endorphins in the human body varies from person to person. People who have lower levels may be more likely to have depression or fibromyalgia, but more research is needed in this area.
Another study found that increases in the body’s endorphins were correlated with pain relief in people with fibromyalgia. People with fibromyalgia may be advised to do certain activities to boost endorphins. These activities include exercise, connecting with others, and stress-relieving activities, such as yoga. They may also be prescribed medications to help with symptoms.
Anxiety
Endorphins may play an important role in reducing stress and anxiety. A study showed a direct relationship between endorphin levels and anxious behavior.
Self-Esteem
Positive feelings also make you feel confident and optimistic, thus giving your self-esteem a boost. In one small study, endorphins were associated with high self-esteem in a small group of people.
Child Birth
Childbirth can be an incredibly rewarding, yet incredibly painful experience. Endorphins can make labor a bit easier. A small study in 45 healthy women giving birth found that low levels of beta-endorphin at the end of pregnancy were associated with a need for additional pain treatment medications during labor.
The science of human endorphin levels is still evolving, as researchers continue to study this chemical and how it affects overall health.People who have symptoms of depression, fibromyalgia, or chronic headaches may wish to talk to a doctor about endorphin levels and ways they can increase them, in addition to their regular treatment options.While endorphins are not a “cure-all” or a guarantee of good health, boosting endorphins may be an effective way to increase overall well-being.Regular exercise, stress reduction, and giving to others are well-known “feel-good” activities that can help a person live a healthier and happier life.The endorphin “high” is a pleasant bonus that may help a person stick to these good habits.
Symptoms of low endorphins
- depression
- anxiety
- moodiness
- aches and pains
- addiction
- trouble sleeping
- impulsive behavior
