Endorphins are substances produced by the brain, classified as neurotransmitters, which are chemical messengers in the body.
When released, they can help relieve pain, reduce stress, and generate a feeling of euphoria and well-being.
How to increase the release of endorphins
Endorphins are very useful for psycho-physical well-being and it is possible to enhance them in a natural way. Here are the activities that favor this process.
Train
The physical benefits of exercising regularly are well known, but equally important are those for mental health, largely triggered by endorphins. Their release is linked to the continuous performance of the activity and takes place after 30 minutes of effort, for this reason a low intensity training is the most suitable for the purpose.
According to a 2017 study, in fact, most people experience euphoric feelings related to the release of endorphins after an "hour of moderate intensity movement. An exercise is said to be moderate when doing it you can still speak, even if you are short. out of breath, as happens, for example, when walking briskly. A further boost to endorphins could give her to practice sports in a group.
Practice acupuncture
This alternative treatment, belonging to Chinese medicine, uses very fine needles to stimulate the pressure points and generate a state of well-being, caused by the release of endorphins, which would be activated when the needles are inserted.
Meditate
According to research from 2011, meditation is another way to trigger the release of endorphins, which in turn help to relax and achieve an inner sense of calm.
Meditation may seem difficult if you are trying it for the first time but to practice it just follow a few simple steps.
- Choose a quiet and comfortable place to sit.
- Let all thoughts, positive or negative, pass by the body.
- When thoughts emerge, try not to judge them, not cling to them or reject them, but simply acknowledge them.
- Start with 5 minute sessions and increase them over time.
Having sexual intercourse
Endorphins and other hormones, such as oxytocin, generate euphoria and well-being during sexual intercourse. Endorphins are also responsible for other positive sensations experienced in moments of intimacy such as pain relief, stress reduction and self-esteem improvement. .
Drink wine and eat dark chocolate
Ingesting dark chocolate causes the body to produce endorphins and generate feelings of bliss. Those who don't like this food but still want to get an extra endorphin boost can replace it with a glass of red wine.
Laugh in company
Smiling or laughing at something funny can help drive out a bad mood and relieve feelings of anxiety and stress. Doing this with loved ones can also cause them to release endorphins. In fact, a small study from 2017 suggested that watching a fun show with a group of friends raises their levels.
Watch a drama movie
Conversely, even watching a drama would increase endorphin production.This is because vision causes negative feelings such as sadness or emotional pain, which the brain tries to fight by releasing these substances, in the same way it would to stem physical pain.
Doing an act of kindness
A kind gesture satisfies those who do it and those who receive it. Helping another person generally makes them feel happy and proud of themselves, and these feelings can trigger the release of endorphins.
Singing or making music
Singing almost always makes you happy and this causes the body to automatically release endorphins. This feeling further increases in the presence of the public.
Sunbathe
Sunlight has several health benefits: It helps the skin produce vitamin D, serotonin and melatonin, which can help improve mood, increase energy and sleep better. Additionally, the sun's UV rays can also increase endorphin levels. Going out a couple of times a week for about 15 minutes is usually enough to benefit from sun exposure.
Enjoy a massage
Getting a massage, especially with the massage therapy technique, helps relieve stress and can improve the symptoms of certain physical health problems, such as chronic pain and fatigue. These benefits are associated with the multiple hormones, including endorphins, oxytocin, dopamine and serotonin released by the massage. Exchanging massages with a partner can increase endorphin production even more.
Take a warm bath
Taking a long hot bath can allow you to relax after a stressful or tiring day. The warmth of the water can help relieve tension and pain in the muscles, but it also triggers the release of endorphins into the blood. The longer you stay in the bath, the greater the benefits generated. An additional idea to ensure yourself. a further boost of endorphins is to light scented candles or add a little essential oil to the water, in order to combine the beneficial effects of the bath with those of aromatherapy.
Raising endorphins is also helpful in countering the emotional hunger that can occur during the pandemic.
