Endorphins - What are endorphins & How do they influence well-being?

How do you feel after a good laugh or when you finally hug a loved one? Happier? Charged with energy and clarity? These feelings are due to the endorphins that flood your brain at those moments.

Endorphins are like a chemical spark for a good mood. When the body secretes endorphins, the brain is able to numb pain and go from fatigue to euphoria in seconds. What triggers the release of these endorphins and how can they influence your emotions so strongly? We tell you all about it in this article.

What are endorphins?

Endorphins are a type of neurotransmitter connected to the reward centers in the brain, which transmit signals to the nervous system. The body releases these hormones when it experiences pain or stress. Their role is to reduce the sensation of pain and generate a sense of well-being.

The secretion of endorphins can also be triggered during other pleasurable or demanding activities, such as sports, eating favorite foods, a hug, sexual intercourse, and more.

How are endorphins produced in the body?

Endorphins are produced in the brain, in the pituitary gland and in the hypothalamus. The body secretes them in response to various stimuli, such as exercise, stress, pain, but also activities that create pleasure.

Why are endorphins nicknamed "happiness hormones"?

The name endorphins comes from the words “endogenous” + “morphine”, meaning morphine produced endogenously (within the body). In other words, they are released by the body and act similarly to morphine, making them a natural painkiller. They can relieve pain and improve mood, which is why they are nicknamed the “happiness hormones”, along with:

• Dopamine: stimulates motivation and pleasure in achieving goals.
• Serotonin : closely linked to the state of happiness, optimism and balance.
• Oxytocin: associated with emotional bonds and feelings of closeness.

Endorphins - Benefits for physical and mental health

The body produces over 20 types of endorphins. Alpha-endorphins, beta-endorphins, and gamma-endorphins are the main categories into which they are divided.

Beta-endorphins are those involved in stress management and pain relief, having the longest amino acid chain and a stronger effect than morphine on the body.

Here are some other benefits that endorphins bring you, both physically and psychologically:

Acts as natural analgesics

The brain secretes endorphins when it feels stressed or when something hurts. At those times, nerve cells send signals to the brain. These signals trigger the production of endorphins to block the receptors that receive the pain impulses and, automatically, stop the pain.

Acting as a natural painkiller, endorphins help you survive and continue to function even in critical situations.

Improves mood

By reducing stress and pain, endorphins can induce a sense of well-being and a better mood. According to research, they can even increase levels of confidence and self-esteem.

Reduce stress and anxiety

As endorphin levels increase, it has been shown to decrease stress and anxiety levels. This is why you feel more relaxed and refreshed after an intense workout or sex. The body secretes endorphins during these activities, inducing a state of calm, satisfaction, and relaxation.

Improves sleep

Endorphin levels can influence sleep quality through how they reduce stress and induce relaxation. If your body doesn't produce enough endorphins, you may experience disrupted sleep, difficulty falling asleep, insomnia , and other sleep disorders.

Stimulates the immune system

Because they reduce stress and support overall well-being, endorphins can reduce inflammation and positively influence the immune system's response. Increased levels of these neurotransmitters help maintain a strong immune system, able to fight to protect you from viruses and infections.

Increases physical endurance

Especially when released during intense exercise, endorphins can reduce feelings of pain and fatigue. This increases physical endurance and improves your ability to continue even when you are doing more demanding activities.

Supports mental health

Because they are directly involved in stress management and mood balancing, endorphins can have a positive effect on emotional disorders such as anxiety or depression. Studies have shown that when released during some form of exercise, they can reduce symptoms of depression, supporting mental health.

Accelerates recovery

The most studied effect of endorphins, and their primary role, is pain reduction. They act as a natural analgesic and relieve pain in the short term, while also triggering the secretion of dopamine and other substances that contribute to pain relief. Their presence can also speed up the recovery process.

Improves memory and concentration

Endorphins improve memory and stimulate other cognitive functions, such as concentration, problem solving, and decision-making. Some studies indicate an association between endorphin levels and the ability to perform tasks that require concentration and mental clarity.

How can we stimulate the production of endorphins?

Endorphins are only produced internally, by the body, naturally.

There are external substances that work in a similar way, such as opioids, but there is no medication that contains endorphins. That's why it's important to stimulate their natural production through daily habits and activities.

Here are some of the most effective ways you can determine the secretion of these hormones in the brain:

Physical exercises

There are many studies that have demonstrated the ability of an active lifestyle to effectively contribute to well-being and prevent symptoms of anxiety and depression.

It is recommended to include at least 20-30 minutes of physical exercise in your daily routine. Whatever its nature (light, moderate or intense, cardio or strength, from swimming and various sports to walking or cycling), it stimulates the secretion of endorphins and other hormones responsible for good mood, such as serotonin and dopamine.

Meditation

According to studies, meditation can activate the parasympathetic nervous system, which regulates the body's rest and relaxation functions. It is the part of the nervous system that supports rest and digestion during normal, everyday situations.

By practicing meditation, practicing mindfulness, and deep breathing techniques, you can stimulate the release of neurotransmitters such as serotonin and endorphins, which will reduce feelings of stress and pain.

Acupuncture

Known and practiced mainly in the Chinese tradition, acupuncture (the methodical insertion of special needles into the skin) is frequently used to stimulate the central nervous system. Although it is still being studied and there are not many conclusive results, it is appreciated for its therapeutic effects against tension, pain and other similar conditions.

Due to its potential to support muscle relaxation, acupuncture may also contribute to the release of endorphins. Similarly, massage or other relaxation therapies can also contribute to increasing the amount of endorphins that the brain secretes.

Laughter

Did you know that laughter is actually a form of therapy? It's called gelotherapy, and it works by using humor or other means that induce laughter to reduce stress and pain.

Thus, laughter really helps trigger the secretion of endorphins and other neurotransmitters that promote well-being.

Sex

During sexual activity, the body releases large amounts of endorphins, dopamine, and serotonin. Furthermore, during hugging and intimate contact with a partner, the brain also releases significant amounts of oxytocin.

All of these neurotransmitters support relaxation and well-being and can help relieve stress, reduce pain, and improve sleep.

Recreational and social activities

Another great way, and perhaps the most versatile, to boost your natural endorphin production is to do something you enjoy. Listen to music, dance, interact with loved ones, or participate in parties and group activities. During any activity that you enjoy, your brain secretes more endorphins.

The same goes for activities or gestures that bring you sensory pleasure. Smell your favorite flowers or scented candles, wear your favorite perfume, touch pleasant textures like a fluffy blanket or stuffed toy, and savor your favorite dessert. Anything that brings you pleasure can positively influence your mood and the level of endorphins in your body.

The role of nutrition in the production of endorphins

Not only can endorphins not be taken from medication, but they also cannot be absorbed through food. They are only produced internally in the brain, so food is not a direct source. Instead, food can help maintain neurochemical balance so that endorphin levels remain optimal in the body.

Foods that support hormonal balance and good mood include:

• Dark chocolate: rich in antioxidants that support brain activity, especially the production of endorphins, serotonin and dopamine.
• Citrus fruits (lemons, limes, oranges, etc.): rich in d-limonene, the substance responsible for the intense and pleasant smell of citrus fruits and which supports the part of the nervous system responsible for relaxation.
• Bell peppers: contain more vitamin C than oranges, and vitamin C has been associated with a sense of well-being and a reduced risk of depression and anxiety; other foods rich in vitamin C include strawberries, broccoli, and Brussels sprouts.
• Chilli and spicy foods: The capsaicin in chili peppers and spicy foods is known for its ability to trigger a slight sensation of pain, which in turn reaches the brain and stimulates the production of endorphins.

What is the connection between the phases of the menstrual cycle and endorphins?

The amount of endorphins in the body is closely related to the phases of the menstrual cycle.

Endorphins, especially beta-endorphin, play a role in regulating luteinizing hormone, but there isn't a lot of data on how exactly they work throughout the menstrual cycle.

Following a study of 8 and later 10 women, it was observed that beta-endorphin concentration increases halfway through the menstrual cycle, during ovulation. Also, just before menstruation, the presence of menstrual pain can cause an increase in endorphin secretion.

Equally, the strong hormonal fluctuations specific to the 4 phases of the menstrual cycle can also unbalance endorphin levels, which explains why some women experience more intense fatigue, mood swings, pain, and other symptoms of premenstrual syndrome (PMS).

How does estrogen influence endorphin levels?

Estrogen is one of the hormones responsible for regulating the menstrual cycle, which directly influences the level of endorphins in the body.

During the follicular phase when estrogen levels are high, or ovulation when estrogen peaks, endorphin production also increases. That's why you feel more energetic, in a better mood, and with a higher tolerance for pain during this time.

After ovulation, when estrogen levels drop and progesterone levels rise, these fluctuations also affect the secretion of endorphins. That's why you feel tension, irritability, pain, and mood swings more intensely in the luteal phase, before and during menstruation, and at menopause.

What is the difference between endorphins and serotonin?

Both neurotransmitters are responsible for the feeling of happiness and physical and mental well-being, but they work differently.

Endorphins are there to reduce stress and the sensation of pain.

Serotonin , on the other hand, has the role of regulating mood, emotional balance, but also other body functions such as sleep, libido, digestion and blood clotting.

Frequently asked questions about endorphins

Endorphins are natural substances produced by the body, and their levels directly influence how you feel day to day. Still don't understand how they work or do you have questions for which you haven't found simple and clear answers? Below we answer some of the most frequently asked questions as concisely as possible:

What activities stimulate the production of endorphins?

Exercise, laughter, dancing, meditation, listening to your favorite music, hugging, and even sex and spicy food are some of the most effective ways to trigger the release of endorphins. In short, any activity that brings you pleasure can support the secretion of endorphins.

How do endorphins influence emotional state?

Endorphins are responsible for reducing stress, increasing pain tolerance, and inducing a state of relaxation, even a slight euphoria. When the body does not produce enough endorphins, states of anxiety, stress, tension, and irritability occur.

What impact do endorphins have on sleep?

An optimal level of endorphins promotes relaxation and can contribute to more restful sleep, especially if their production is stimulated through regular physical activity or relaxing routines before bedtime.

Are there supplements to increase endorphin levels?

There are no supplements, medications, or foods that the body can absorb endorphins from. They are only produced internally, naturally.

However, foods that support neurochemical balance, such as those rich in vitamin C, tryptophan, antioxidants, d-limonene, and even capsaicin, can help the body more easily produce endorphins and other feel-good neurotransmitters.

Is it true that chocolate releases endorphins?

Yes, the pleasure of eating dark chocolate can support the production of endorphins. Dark chocolate in particular, rich in antioxidants and flavonoids, indirectly stimulates the secretion of endorphins and serotonin due to the feeling of pleasure and comfort it creates.

What role do endorphins play during intense exercise?

During intense exercise, the body releases endorphins to reduce pain perception and increase physical endurance. They are also responsible for that state of energy and euphoria you feel after a tough workout.

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