Endorphins are natural pain relievers and natural stimulants.
They are naturally produced during pleasurable activities such as exercise and laughter, as well as during painful experiences such as twisting an ankle.
While most people know that they feel an "endorphin rush" after a fun activity, you may be wondering what endorphins are and how they benefit your health .
This article looks at endorphins, including why we need them and how to increase them naturally .
What are endorphins and what do they do?
Endorphins, also known as endogenous opioids , are groups of protein chains called peptides. They are mainly controlled and released by the hypothalamus and pituitary gland.
These are a type of neurotransmitter - and in some cases are also thought to be hormones - that act on opiate receptors to relieve pain and promote feelings of pleasure.
Interestingly, the term " endorphin " comes from the words " endogenous ", meaning coming from the body , and " morphine ", an opiate pain reliever.
What are the benefits of endorphins?
Although research is ongoing, endorphins have many benefits :
- reduce pain and discomfort
- increase the pleasure
- reduce stress, depression and anxiety
- reduce inflammation
- improve mood
- strengthen self-esteem
- can contribute to the proper functioning of the immune system
What happens when you lack endorphins?
If your body doesn't produce enough endorphins, you are more likely to develop certain health problems or symptoms, such as:
- increased pain and aches
- increased risk of depression and anxiety
- mood disorders
- addiction
- sleeping troubles
Interestingly, studies have shown that people with migraines have lower blood levels of beta-endorphins
That said, research on endorphin deficiency is sparse, suggesting that more research on the topic is needed.
How to naturally boost your endorphins
1. Exercise
Exercise is well known for its mood-boosting effects and its role in decreasing symptoms of depression and anxiety .
Moderate to vigorous intensity aerobic exercise and strength training can lead to an increase in endorphins , as well as other feel-good chemicals such as endocannabinoids, dopamine, and serotonin .
Moderate-intensity exercise includes activities such as brisk walking, cycling, or gardening. Vigorous-intensity exercise includes activities such as indoor cycling, soccer, running, or skiing.
2. Laugh
The saying is true: Laughter is the best medicine .
Laughter releases endorphins and other feel-good hormones (e.g., dopamine and serotonin) and suppresses stress hormones (e.g., cortisol) to improve mood, reduce pain and stress, lower blood pressure and strengthen the immune system .
So, if you need a pick-me-up , watch a funny show or hang out with friends who will make you laugh .
3. Listen to music
Music is more than just entertainment: it can also contribute to your well-being .
Many studies have shown that music can have mild analgesic effects by releasing endorphins, which increase the pain tolerance threshold .
In fact, music therapy is becoming a popular and effective intervention in many hospitals .
4. Dance
Dancing can be fun and good for your health.
It's a form of cardiorespiratory exercise that increases the heart rate and releases endorphins, which can improve mood and reduce pain.
Additionally, group dancing can strengthen social bonds and reduce stress levels.
Whether you dance alone in your kitchen or with your friends, you're sure to lift your spirits .
5. Meditate
Meditation is a practice of training your awareness and becoming more mindful and present.
Meditation may promote the release of endorphins, as people who meditate frequently have been shown to have a better pain tolerance threshold, although this mechanism is not fully understood.
