Endorphin comes from the words “endogenous,” which means within the body, and “morphine,” an opiate pain reliever. Put together, that means endorphins are natural pain relievers. They are “feel-good” chemicals because they can make us feel better and put us in a positive state of mind.1
Endorphins are hormones the body releases when it feels pain or stress. They’re also released during activities such as exercise, massage, eating and sex, too.
Created in the pituitary gland and hypothalamus, endorphins act as neurotransmitters to the entire body by attaching to the brain’s reward centers (opioid receptors) and carry signals throughout the nervous system.
When you feel pain, nerves in the body send pain signals to the brain. To help you survive the pain, the brain releases endorphins to block the nerve cells that receive the pain signals.
Studies have shown that endorphins benefit you in different ways. They can ease the symptoms of depression, alleviate stress and anxiety, improve self-image and contribute to weight loss.2
One of the easiest ways to release endorphins is to exercise! The more you exercise, the more endorphins the body produces. The feeling called a “runner’s high” is attributed to endorphins released during exercise. The same type of “high” can be achieved from endorphins released during power walking, swimming, dancing, hiking and any type of activity that gets the heart pumping vigorously. When not enough is produced, certain health conditions may arise. Low endorphin levels can result in depression, anxiety, body aches, sleep disorders and lethargy.
The mood disorders resulting from low endorphin levels are attributed to another neurotransmitter known as dopamine. Endorphins and dopamine work in tandem. When endorphins attach to the brain’s reward centers, dopamine is released. This motivates you to repeat the activity, namely exercise, over and over again.
Dopamine affects mood. Endorphins released during exercise have been shown to reduce the symptoms of depression. As endorphin levels rise, stress and anxiety are shown to decrease. When endorphins and dopamine are working together, depression, stress and anxiety abate while self-esteem and confidence levels rise.
Here are various ways to activate endorphins and achieve that natural “high”:
• Eating some dark chocolate. It contains the compound phenethylamine, which encourages neurotransmitter activity, and theobromine, which promotes relaxation. As a bonus, dark chocolate contains antioxidants.
• Eating what you really like. Whether that’s ice cream or French fries, any food that makes you salivate will likely give us an endorphin boost. Of course, regularly using food to release endorphins could become a battle of the bulge and require a visit to cardiology services, so you need to use this endorphin-release method sparingly.3
• Eating spicy food. The brain interprets the heat from spicy food as a type of painful stimulus. It releases endorphins to counteract that feeling. Spicy food lovers can take advantage of this added benefit.
• Raising our pulse—via exercise—is a weight fighting endorphin releaser, making it a better long-term strategy. Cardio, moderate exercise, and weight training can all signal the brain to release endorphins, though the rate differs from person to person. If we aren’t getting a happiness rush, then we need to increase the intensity. With that endorphin plateau, we’ll be able to plan your workouts accordingly.4
• Laughing out loud. Hanging out with a hilarious friend, watching your favorite stand-up comedian, or doing whatever else makes you laugh is not only pure fun but health-inducing. The deeper the laugh, the better it is for releasing endorphins.
• Drinking alcohol in moderation. Endorphins are one of several “feel-good” hormones released in the brain after drinking alcohol. An occasional glass of wine, beer or spirits can enhance the mood; however, overconsumption can disrupt endorphin production and cause the opposite.
Of the various ways to boost endorphins, exercise provides the most benefits. In addition to reducing stress and depression as already mentioned, exercise also helps to strengthen the heart, increase energy levels, lower blood pressure, improve muscle tone, build strong bones and reduce body fat.5
The repetitive motions you perform during any kind of exercise is like a moving meditation—it allows you to focus on the movement, setting aside negative thoughts or worries.
For those who are not as inclined to exercising, here are some ways to get started!6
• Choose an activity you enjoy. Exercising should be fun.
• Put your exercise routine into your schedule. If you need reminding, put it on your calendar.
• Make sure you vary your exercises so that you don’t get bored.
• Unless you are going to be using them regularly, avoid buying health club memberships or expensive equipment. Gardening, yard work such as raking and mowing, golfing without riding a cart—these all count!
• Exercise in short bursts. Even brief bouts of physical activity offer benefits. If you can’t fit in one 30-minute walk, try three 10-minute walks instead. In other words, every little bit helps build up stamina and a good habit.
• Stick with it. If you exercise regularly, it will soon become part of your lifestyle and you will feel the difference it makes in your mood and energy levels.
At Nikken, the Summer Challenge extends through the end of August. Choose your personal challenge, whether it’s to exercise more to boost your endorphin levels or to eat healthier foods. Whatever you choose, we’re offering three nutritional items in a Summer Challenge Pack to support your dietary needs. Item 4472 USA/Item 4473 CAN
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