Endorphins are peptides present throughout the body, including the brain and immune system cells. They are well-known for their pain-relieving properties, as well as their involvement in reward systems and other homeostasis-restoring actions.
You’ve definitely heard of it in relation to the good mood boost you get after exercising—if not, you’ve probably heard your fitness-obsessed friend extol the hormone’s virtues. It’s typical to feel more energized, alert, and cheerful after working exercise since endorphins are released into your system.
While you may be familiar with it in the context of exercise, they also have numerous wellness functions, most notably the ability to reduce pain and boost pleasure. A lengthy run may garner more endorphin love and attention, but your body experiences endorphin effects more frequently than you realize!
Endorphin Types
Endorphins are classified into 20 kinds. Beta, gamma, and alpha-endorphins are the most commonly studied.
Further studies revealed that gamma-endorphins were no more beneficial than a placebo in reducing psychotic symptoms in people with schizophrenia. It is most known for their role in improving mood and relieving pain.
Endorphins: How Do They Work?
Endorphins are hormones generated by the pituitary gland and the central nervous system that act on opiate receptors in the brain. Endorphin production is linked to the body’s pain response. They are regarded to be more effective pain relievers than morphine.
Endorphins prevent somatosensory fibers from perceiving extreme pain in response to a painful or stressful experience. This is why, when the endorphin effect has worn off, you may have pain hours later.
Endorphins also work to improve states of pleasure such as love, sex, laughter, and even excellent food. It stimulate the creation and function of dopamine, the pleasure and reward hormone, in the central nervous system.
The most well-known endorphin release—the release connected with exercise—is also associated with pain reduction, which explains why people feel so wonderful after working out.
Some studies showed there was increase in endorphins after exercise using PET scans of athletes’ brains. When exercise, endorphins are released, which can protect muscles from feeling pain. The relaxed feeling you may experience after exercise is caused by endocannabinoids, which are molecules produced naturally in the body that gives you a sensation of serenity and lower anxiety. Exercise is even recommended by some doctors as an additional treatment for depression and anxiety.
What Are the Advantages of Endorphins?
Endorphins have numerous physiological effects. Increasing your endorphin levels is a terrific strategy to improve your mental and physical health.
Increase Pleasure
Endorphins are released during any pleasurable activities, including laughter, easting, sex, and even listening to music.
One study looked at the effect of endorphins on hunger and eating in people. The study found that eating caused significant endorphin release in the brain; it also determined that endorphins were released not only because of how the food tasted but also because of a metabolic and homeostatic response.
Decrease Anxiety, Stress, and Pain
Endorphins are perhaps best recognized and widely studied for their involvement in stress reduction. They are released when you twist your ankle, have surgery, or even under more innocuous conditions like taking a school test.
Endorphins are also known as the body’s natural painkillers. Their relaxing impact alleviates discomfort and promotes general well-being.
Endorphis can Boost Your Mood
Exercise is widely known to boost mood. This is due in part to the release of endorphins during (and after) physical exertion. Exercise and other endorphin-releasing activities are being investigated increasingly in relation to mental health treatment.
One study investigated the efficacy of exercise as a treatment for depression, both as a stand-alone intervention and as an adjunct intervention to antidepressant medication. The study found that physical activity had a moderate to big effect on depression when compared to controls, suggesting that it could be a useful therapy for patients suffering from depression.
It should be noted that exercise is not a solution for depression; endorphins may just give symptomatic alleviation for some people.
A runner’s high is a euphoric response to endurance running that produces an intense mood-boosting impact. While many runners can experience and enjoy the runner’s high, it’s important to remember that this euphoric feeling can also contribute to exercise addiction.
May Help Maintain a Healthy Immune System
Endorphins are known to boost the immune system and reduce inflammation. Cortisol, a hormone that regulates inflammation, is released when the immune system is aroused. According to research, beta-endorphins have an inhibitory effect on immunological responses. They also reduce inflammation in the gastrointestinal tract, as well as joints, muscles, and connective tissue in those with rheumatic disorders.
Memory and cognitive function may improve.
It has been discovered that opioid receptors in the brain trigger different growth factor receptors. Growth factor receptor deficiency is linked to mild cognitive impairment. Endorphin release activates growth factor receptors, which have neuroprotective properties in ischemia, Parkinson’s disease, and Alzheimer’s disease.
How Do You Boost Endorphins?
There are various natural ways to enhance endorphins. The good news is that many of these may be done anywhere, and at any moment, you need a mood boost.
Exercise
Exercise is well-known for its mood-boosting effects and involvement in reducing depression and anxiety symptoms. Endorphins can be released simply by going for a brisk walk or a modest bike ride. Endorphin levels can be increased with as little as 20-30 minutes of activity per day.
Laugh
You probably heard laughing is said to be the best medicine, and science backs up this claim. Laughing releases endorphins, as well as dopamine and serotonin, which improve mood while decreasing the stress hormone cortisol. This can aid with pain relief, stress reduction, blood pressure control, and immune system support.
Play some music can boost Endorphins
A growing corpus of research demonstrates music’s power to improve your well-being. Several studies demonstrate that music can decrease pain by generating endorphins. This is one of the reasons why music therapy is becoming more popular as a therapeutic intervention in hospitals and treatment settings.
Furthermore, research shows that listening to music while exercising might help you exercise for longer periods of time by relieving discomfort and fostering a happy attitude.
Consume Dark Chocolate
Dark chocolate is one of the meals that may increase endorphins more than others. Dark chocolate contains polyphenolic chemicals that stimulate the release of endorphins in the brain. It also contains a small quantity of caffeine, which has been shown to improve mood.
Meditate
Meditation trains the mind to be more conscious and present. It stimulates the parasympathetic nerve system, which decreases the stress response system in the body. Meditation has been demonstrated to increase pain tolerance in people who meditate on a daily basis. Hence it is assumed that meditation releases endorphins.
Endorphins can be addictive.
There has been little research on the subject. However, some people may become addicted to the adrenaline rush they get from participating in specific sports. Extreme sports enthusiasts, such as skydiving, rock climbing, and mountain biking, are commonly referred to as “adrenaline junkies.” They engage in harmful actions to experience an adrenaline rush, and, similar to drug addiction, they require ever more dangerous behaviors to get the same rush over time. Furthermore, research suggests that these individuals have withdrawal symptoms after a period of not participating in their sport.
It is also conceivable that your body will not produce enough endorphins, which might be harmful to your health. People who do not make enough may be more prone to chronic pain, melancholy and anxiety, addiction, and difficulty sleeping.
To Conclude
Endorphins are critical for mood enhancement and pain relief. But, there are times when a persistent demand for endorphins might be detrimental.
It is possible to develop an addiction to the euphoric feeling caused by some activities that release endorphins, which can lead to an addiction to exercise or other potentially hazardous sports. Speak to a healthcare expert if you suspect you have an exercise addiction or an abnormal desire for endorphins.