These chemicals, which have sedating and calming effects, are interconnected with the reward circuit (or everyday acts that feel rewarding to us). Feeding, drinking, sex, and even exercise all play a huge role in the development of endorphins.
Yet when it comes to endorphins, it’s not just their feel-good properties that matter; endorphins help our bodies respond in an appropriate way when faced with pain and other physical stressors. This helps us manage and lower anxiety, depression, and other mood concerns. In short: Endorphins are great. And the best part is, there are many small steps you can take every day to boost our own endorphins, many of which you likely already do and enjoy, like going for a good jog or quite simply eating a delicious square of dark chocolate. Here are eight healthy things you can do to boost endorphins, and why they’re important, according to science and experts.
This short-lasting, euphoric state happens after intense physical exercise that causes your body to go through a number of changes. As your breathing becomes heavier, your pulse quickens and causes your heart to pump harder, therefore moving oxygenated blood to your muscles and brain.
But don’t only look to running for that major endorphin boost: tennis, swimming, and HIIT exercises are also great choices. “It’s no secret that exercise, especially resistance training, promotes the release of endorphins,” explains certified strength and conditioning specialist Seth Forman. “These hormones that the body releases during exercise can help reduce emotional stress, act as a natural anti-inflammatory, relieve pain, and simply result in feeling good.”
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Studies show that acupuncture can accelerate the release of endorphins, therefore helping us fight off pain, reduce stress, and create more of those good feelings we crave. “Acupuncture increases levels of endorphins and decreases norepinephrine, a brain chemical associated with pain sensation,” says Leann Poston, MD, who practices pediatric medicine and mentors students.
Emerging research points to lavender smells as a natural tool for promoting the release of endorphins. By calming the mind and body, lavender stimulates those feel-good properties that help us relax, fall asleep, and cope with stress, among other things.
“Massage treatment may help alleviate stress and improve symptoms of physical health issues including chronic pain and tiredness,” explains Elizabeth Lombardo, PhD, psychologist and keynote speaker. “These advantages are linked to the release of various hormones, including endorphins.”
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