Endorphins – What Are Endorphins and How Do They Affect Our Wellbeing

How do you feel after a proper belly laugh, or when you finally wrap your arms around someone you love? Happier? Full of energy and with a clear head? We have endorphins to thank for these sensations — they flood the brain in moments like these.

Endorphins are like a chemical spark for good spirits. When the body releases endorphins, the brain can numb pain and switch from exhaustion to euphoria within seconds. What triggers the release of these endorphins, and how can they influence your feelings so powerfully? This article tells you everything you need to know.

What are endorphins? 

Endorphins are a type of neurotransmitter linked to the brain's reward centres, passing signals on to the nervous system. The body releases these hormones when faced with pain or stress. Their job is to reduce the sensation of pain and create a feeling of well-being.

The release of endorphins can also be triggered by other pleasurable or demanding activities, such as exercise, enjoying your favourite foods, a hug, sex and much more.

How endorphins are produced in the body 

Endorphins are formed in the brain, in the pituitary gland and the hypothalamus. The body releases them in response to various stimuli, such as physical exertion, stress and pain, but also during activities that bring pleasure.

Why are endorphins called 'happiness hormones'? 

The term endorphin derives from the words 'endogenous' + 'morphine', in other words morphine produced by the body itself (formed within the body). To put it another way: they are released by the body and act in a similar way to morphine, making them a natural painkiller. They can relieve pain and lift your mood — which is why they, along with the following chemical messengers, are known as 'happiness hormones':

• Dopamine: drives motivation and the pleasure of achieving goals.
• Serotonin: closely linked to feelings of happiness, optimism and inner balance.
• Oxytocin: associated with emotional bonds and a sense of closeness.

Endorphins — benefits for physical and mental health 

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

Beta-endorphins are involved in managing stress and relieving pain; they have the longest amino acid chain and act more powerfully in the body than morphine.

Here are some further benefits endorphins bring you — both physically and mentally:

They act as natural painkillers 

The brain releases endorphins when it senses stress or when something hurts. In these moments, nerve cells send signals to the brain. These signals trigger the production of endorphins to block the receptors that receive the pain impulses — and thereby stop the pain.

Because they work like a natural painkiller, endorphins help you survive and keep functioning even in critical situations.

They lift your mood 

Because they reduce stress and pain, endorphins can bring about a feeling of well-being and a better mood. According to studies, they can even boost confidence and self-esteem.

They reduce stress and anxiety 

It has been demonstrated that as endorphin levels rise, levels of stress and anxiety fall. This is precisely why you feel more relaxed and refreshed after an intense workout or after sex. The body releases endorphins during these activities, putting you in a state of calm, contentment and relaxation.

They improve sleep 

Endorphin levels can affect sleep quality, since these chemical messengers reduce stress and promote relaxation. If your body doesn't produce enough endorphins, this can lead to broken sleep, difficulty falling asleep, insomnia and other sleep disorders.

They strengthen the immune system

Because they reduce stress and support overall well-being, endorphins can lower inflammation and have a positive effect on the immune system's response. Raised levels of these neurotransmitters help maintain a strong immune system that can protect you against viruses and infections.

They boost physical performance

Particularly when released during intense physical exertion, endorphins can dull sensations of pain and fatigue. This increases physical stamina and improves your ability to keep going even during more demanding activities.

They support mental health

Because they are directly involved in managing stress and stabilising mood, endorphins can also have a positive effect on emotional disorders such as anxiety or depression. Studies have shown that when released through exercise, they can reduce depressive symptoms and thus support mental health.

They speed up recovery 

The best-studied effect of endorphins — and their main job — is pain relief. They act like a natural analgesic, easing pain in the short term while simultaneously stimulating the release of dopamine and other substances that help relieve pain. Their presence can even speed up the recovery process.

They improve memory and concentration 

Endorphins improve memory and also support other cognitive functions such as concentration, problem-solving and decision-making. Some studies suggest a connection between endorphin levels and the ability to cope with tasks requiring concentration and mental clarity.

How can we stimulate endorphin production? 

Endorphins are produced naturally within the body and nowhere else.

There are external substances that act in a similar way — opioids, for example — but no medicine exists that contains endorphins. That's why it's important to stimulate their natural production through everyday habits and activities.

Here are some of the most effective ways to trigger the release of these hormones in the brain:

Physical exercise 

Numerous studies show that an active lifestyle contributes effectively to well-being and can help prevent symptoms of anxiety and depression.

It's recommended that you build at least 20–30 minutes of movement into your daily routine. Whatever the type (light, moderate or intense, endurance or strength, from swimming and various sports through to walks or bike rides), it stimulates the release of endorphins and other hormones responsible for good spirits, 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's the part of the nervous system that supports recovery and digestion in normal, everyday situations.

Through meditation, practising the ability to live in the here and now, and deep breathing techniques, you can stimulate the release of neurotransmitters such as serotonin and endorphins, which reduce sensations of stress and pain.

Acupuncture

Best known and practised within 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 researched and there aren't many conclusive findings, it is valued for its therapeutic effects against tension, pain and similar complaints.

Since it has the potential to promote muscle relaxation, acupuncture can also contribute to the release of endorphins. Likewise, massage or other relaxation therapies can help the brain release more endorphins.

Laughter 

Did you know that laughter is actually a form of therapy? It's called laughter therapy (gelotology) and it works by using humour or other means of prompting laughter in order to reduce stress and pain.

So laughter really does help stimulate the release of endorphins and other neurotransmitters that promote well-being.

Sex

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

All these neurotransmitters promote relaxation and well-being and can help ease stress, reduce pain and improve sleep.

Leisure and social activities 

Another excellent — perhaps the most versatile — way to stimulate natural endorphin production is simply to do what brings you joy. Listen to music, dance, spend time with your favourite people, or take part in celebrations and group activities. With any activity that brings you pleasure, your brain releases more endorphins.

The same goes for activities or gestures that give you sensory pleasure. Smell flowers or your favourite scented candles, wear the perfume you love, touch pleasant textures such as a fluffy blanket or a soft toy, and enjoy your favourite dessert. Anything that brings you joy can have a positive effect on your mood and on the endorphin levels in your body.

The role of diet in endorphin production 

Not only can endorphins not be taken in medicine form — they can't be obtained through diet either. They are produced solely internally, in the brain, so food is not a direct source. What diet can do, however, is help maintain neurochemical balance so that endorphin levels in the body remain optimal.

The foods that support hormonal balance and good spirits include, above all:

• Dark chocolate: rich in antioxidants that support brain activity, in particular the production of endorphins, serotonin and dopamine.
• Citrus fruits (lemons, limes, oranges, etc.): rich in D-limonene, the substance responsible for the intense, pleasant scent of citrus fruits, which supports the part of the nervous system responsible for relaxation.
• Peppers: contain more vitamin C than oranges, and vitamin C is associated with a feeling of well-being and a lower risk of depression and anxiety; other vitamin C-rich foods include strawberries, broccoli and Brussels sprouts.
• Chilli and spicy dishes: the capsaicin in chilli peppers and spicy dishes is known to trigger a mild sensation of pain which in turn reaches the brain and stimulates endorphin production.

What's the connection between the phases of the menstrual cycle and endorphins? 

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

Endorphins, particularly beta-endorphin, play a role in regulating luteinising hormone, but there isn't a great deal of data on exactly how this works across the course of the menstrual cycle.

In a study of 8 and later a further 10 women, it was observed that beta-endorphin concentrations rise around the middle of the menstrual cycle, during ovulation. Shortly before menstruation, too, the onset of period pain can bring about an increased release of endorphins.

Likewise, the significant hormonal fluctuations typical of the four phases of the menstrual cycle can throw endorphin levels off balance — which explains why some women experience fatigue, mood swings, pain and other symptoms of premenstrual syndrome (PMS) more intensely.

How does oestrogen affect endorphin levels? 

Oestrogen is one of the hormones responsible for regulating the menstrual cycle, and it directly influences endorphin levels in the body.

In the follicular phase, when oestrogen levels are high, and especially at ovulation, when oestrogen peaks, endorphin production also rises. That's why during this time you feel more energetic, in better spirits and more tolerant of pain.

After ovulation, when oestrogen levels fall and progesterone levels rise, these fluctuations also affect the release of endorphins. As a result, you feel tension, irritability, pain and mood swings more intensely during the luteal phase, before and during menstruation, and also during the menopause.

What's the difference between endorphins and serotonin? 

Both neurotransmitters are responsible for feelings of happiness and for physical and emotional well-being, but they work differently.

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

Serotonin, on the other hand, regulates mood and emotional balance, as well as other bodily functions such as sleep, libido, digestion and blood clotting.

Frequently asked questions about endorphins 

Endorphins are natural substances produced by the body itself, and their levels directly influence how you feel from day to day. Haven't quite got to grips with how they work, or have other questions you haven't found simple, clear answers to? Below we answer some of the most common questions as briefly and precisely as possible:

Which activities stimulate endorphin production?

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

How do endorphins affect your emotional state?

Endorphins have the job of reducing stress, increasing pain tolerance and bringing about relaxation, even mild euphoria. When the body doesn't produce enough endorphins, anxiety, stress, inner tension  and irritability set in.

What effect do endorphins have on sleep?

Optimal endorphin levels promote relaxation and can contribute to more restful sleep — particularly when their production is stimulated by regular physical activity or relaxing bedtime routines.

Are there supplements for boosting endorphin levels?

There are no supplements, medicines or foods from which the body could obtain endorphins. They are formed solely internally, by natural means.

Foods that support neurochemical balance — such as those high in vitamin C, tryptophan, antioxidants, D-limonene and even capsaicin — can, however, help the body produce endorphins and other feel-good neurotransmitters more readily.

Is it true that chocolate releases endorphins?

Yes, the pleasure of eating dark chocolate can support endorphin production. Dark chocolate in particular, being rich in antioxidants and flavonoids, indirectly stimulates the release of endorphins and serotonin thanks to the sense of enjoyment and comfort it creates.

What role do endorphins play during intense training?

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

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