Top 10 Ways To Boost Endorphins For Your Benefit

Endorphins are chemicals (hormones) that are released when your body feels pain or stress. These hormones are a type of neurotransmitters, or messengers in your body. The term endorphin is derived from the words "endogenous," which means found within the body, and "morphine," an opiate painkiller. This means endorphins are organic painkillers. They are "feel-good" chemicals because they can improve your mood and put you in a better frame of mind.

This Story also Contains

1. What Are Endorphins?
2. Production And Types Of Endorphins
3. Mechanism Of Action
4. Role Of Endorphins
5. Benefits Of Endorphins
6. Low Endorphin Levels
7. How To Increase Endorphin Levels
8. Difference Between Endorphins And Dopamine

What Are Endorphins?

Endorphins belong to the family of the four feel-good hormones (Oxytocin, Serotonin, Endorphins, and Dopamine). They are a particular class of neurotransmitters, it is believed that they also function as hormones, acting on opiate receptors to reduce pain and increase pleasure. The body naturally produces these chemicals during activities such as exercise, sex, and laughing as well as hurtful ones like twisting an ankle. The release of endorphins can help with pain relief, stress reduction, and mood enhancement.

Production And Types Of Endorphins

Endorphins are mostly controlled and released by the hypothalamus and pituitary gland, both located in the brain. They transmit signals all through your nervous system by attaching to the brain's reward centres (opioid receptors).

There are three endogenous opioid peptides that make up the endorphin class: α-endorphin, β-endorphin, and γ-endorphin. The majority of the α-endorphin and γ-endorphin are found in the anterior and intermediate pituitaries. The arcuate nucleus of the hypothalamus and the pituitary gland is where beta-endorphin neurons are primarily located.

Mechanism Of Action

Endorphins can act on both the central nervous system (CNS) and the peripheral nervous system (PNS) and are released by the pituitary gland in response to pain. The main endorphin released by the pituitary gland into the PNS is beta-endorphin. By binding μ-receptors of peripheral nerves, endorphins block the release of neurotransmitter substance P and thus inhibit the transmission of pain signals. A similar mechanism works in the CNS but by blocking a different neurotransmitter, which is gamma-aminobutyric acid (GABA).

Role Of Endorphins

Your body's nerves transmit pain signals to your brain when you experience discomfort.

Endorphins are released by your brain in essence to stop your pain. Even in painful or stressful circumstances, it aids in your ability to function. Since it's in your nature to avoid pain, you're more likely to take action if it makes you feel good.

Benefits Of Endorphins

There are numerous advantages of endorphins, and research is ongoing:

• reduce depression, stress, and anxiety

• reduce discomfort and pain

• attenuate inflammation

• increase pleasure

• boost self-esteem

• improve mood

• support cognitive function and memory

• support a healthy immune system

As a result, increasing your endorphin levels can be a great way to support your general well-being.

Low Endorphin Levels

You may have a higher risk of developing certain illnesses or showing certain signs if your body doesn't produce enough endorphins, such as:

• risk of depression and anxiety

• aches and pain

• trouble sleeping

• addiction

• Mood swings

Interestingly, studies have revealed that those who suffer from migraines have lower beta-endorphin levels in their blood.

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How To Increase Endorphin Levels

There are several ways in which your body makes and releases endorphins.

Exercise Pumps Up Endorphins

Exercise may produce more endorphins. Although this effect is frequently referred to as a runner's high, any aerobic activity, like a rousing match of tennis or a nature hike, can produce the same sensation. However, exercise has effects beyond endorphins. Regular exercise is a great way to raise your dopamine and serotonin levels, which will help you feel happier.

Dark Chocolate

A dark chocolate bar with at least 70 per cent cocoa content should be consumed. Flavonoids, a class of polyphenolic compounds that are abundant in dark chocolate, cause the brain to release endorphins. Additionally, it contains a modest amount of caffeine, which can improve mood.

Create Art

Any form of art, whether it be created or observed, lowers the stress hormone cortisol. It also causes the release of feel-good hormones like endorphins, which can help you cope with pain and stress.

Listening To Songs And Watching TV

Numerous studies have demonstrated that music can promote mild pain-reducing effects by releasing endorphins, which raise a person's pain threshold. In fact, in many hospital settings, music therapy is emerging as a popular and successful intervention.

When we watch television, we see actors shouting, singing, shooting, and plotting. The natural, feel-good chemicals that flow through the brain are stimulated by all of this activity.

Consider Acupuncture

Acupuncture is a form of complementary medicine and a part of traditional Chinese medicine that involves inserting tiny needles into the body.

It is thought that acupuncture points stimulate the central nervous system. As a result, chemicals are then released into the muscles, spinal cord, and brain. These biochemical alterations may stimulate the body's innate capacity for healing and wellness promotion. Researchers note that acupuncture increases endorphin, serotonin, and norepinephrine levels by stimulating neurotransmitters in the brain.

Meditate

Researchers from the University of Montreal (Perreau-Linck et al.) have demonstrated that practices like mindfulness have a direct influence on the brain's production of serotonin. Your body may start to release endorphins after about 30 minutes of exercise, according to a 2011 review of the literature by the Planetary Scientific Research Centre.

A variety of feel-good chemicals are thought to "bathe" neurons during meditation, melting away the stress that causes low serotonin levels and depression.

Massage

Large amounts of endorphins are released into the bloodstream during the massage. This explains the feeling of well-being, lightheadedness, and slight grogginess. Famous Victorian doctor Dr Dowse noted in 1887: "The mind, which before the massage is in a perturbed, restless, vacillating, and even despondent state, becomes calm, quiet, peaceful, and subdued after massage.

Aromatherapy

Aromatherapy is the practice of using essential oils for therapeutic benefit. The scent molecules in essential oils travel directly from the olfactory nerves to the brain when inhaled, having a particular effect on the amygdala, the brain's emotional centre.

Certain essential oils, like lavender, have been found to help reduce anxiety and release endorphins.

Laugh

It lowers blood pressure, boosts the immune system, and improves mood by releasing endorphins and other feel-good hormones like dopamine and serotonin while suppressing stress hormones like cortisol.

Romance

Dopamine, endorphins, and oxytocin are three mood-enhancing chemicals that are released during sexual intimacy; these chemicals can also help lessen depressive and anxious feelings. Oxytocin can be produced just by being attracted to someone. Dancing and sex both lead to endorphin release. Dopamine helps to promote erections, ejaculations, and the desire for sexual activity. On the other hand, serotonin is typically thought to suppress libido.

Difference Between Endorphins And Dopamine

Your body contains both endorphins and dopamine, but they work in different ways to make you feel happy. Endorphins naturally reduce pain. Dopamine is then released when they bind to the opiate receptors in your brain's reward centres.

The aching muscles of a runner, for instance, will be naturally soothed by endorphins. The subsequent release of dopamine will result in a runner's high. Your desire to repeat action is fueled by dopamine. So, dopamine and endorphins work together.

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