We all probably heard of endorphins, the body's natural pain relievers and mood enhancers. According to Katey Davidson of Healthline, the body naturally produces these chemicals during pleasurable or painful activities. Although most people have experienced an "endorphin rush" following a fun activity, you may be wondering what endorphins are and how they benefit your health.
So, what exactly are endorphins and how do they affect us? Endorphins, also known as endogenous opioids, are defined by Katey Davidson as a group of protein chains known as peptides. The hypothalamus and pituitary gland are primarily in charge of controlling and releasing them. They are a type of neurotransmitter — and in some cases, hormones — that act on opiate receptors to relieve pain and promote feelings of pleasure. Endorphin is derived from the words "endogenous," which means "from the body," and "morphine," which is an opiate pain reliever.
While additional research is needed, a study conducted by Alexander Pilozzi and colleagues revealed that endorphins have numerous advantages. Reducing pain and discomfort, increasing pleasure, reducing stress, depression, and anxiety, attenuating inflammation, improving mood, boosting self-esteem, may support a healthy immune system, and may also support memory and cognitive functions are the common benefits of endorphins. On the contrary, if your body does not produce enough endorphins, you may develop certain health conditions or symptoms, such as increase aches and pain, an increased risk of depression and anxiety, moodiness, addiction, and difficulty sleeping.
Fortunately, there are variety of activities that can increase our endorphin levels. However, because endorphin levels differ between individuals, the results will also differ. For years, researchers suspected that endorphins were responsible for the so-called "runner's high," a feeling of euphoria that occurs after prolonged, vigorous physical activity, according to Jennifer Berry of Medical News Today. Volunteering, donating, and assisting others can all make you feel good. The National Institutes of Health discovered that people who donated to a charity activated pleasure centers in their brain.
Besides that, meditation and yoga are well-known for their stress-relieving and relaxing properties. This could be due in part to the release of endorphins. People who enjoy spicy foods may also discover that their favorite dishes can provide an extra boost. According to a 2013 study, eating dark chocolate may increase endorphin levels. Flavonoids, which are found in cocoa powder and chocolate, appear to be beneficial to the brain. There are lot of research done on the health benefits of laughter, and studies show that laughing increases endorphins. According to 2017 study published in Science Daily, social laughter causes the release of endorphins in the brain.
Endorphins could be beneficial to some people, but they may not be effective for everyone. If you're having trouble regulating your mood or managing pain, it is best to seek medical advice from a health professional. Endorphins, as the body's natural pain relievers and pleasure promoters, offer a lot of benefits such as lower rates of depression and anxiety, improved mood, reduced pain and discomfort, and increased self-esteem. Thus, it can be a simple yet effective way to promote your health and well-being when finding ways to naturally increase your endorphins.
ZDS DMO II Marie-Claire Gaas, RND
References:
1. Why Do We Need Endorphins?
Medically reviewed by Alana Biggers, M.D., MPH — Written by Katey Davidson, MScFN, RD, CPT — Updated on November 30, 2021
https://www.healthline.com/health/endorphins
2. Endorphins: Effects and how to increase levels
Medically reviewed by Alana Biggers, M.D., MPH — Written by Jennifer Berry on February 6, 2018
https://www.medicalnewstoday.com/articles/320839
3. Roles of β-Endorphin in Stress, Behavior, Neuroinflammation, and Brain Energy Metabolism
by Alexander Pilozzi, Caitlin Carro and Xudong Huang
