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11 Potential Ways to Increase Endorphins Naturally

increase endorphins

From time to time, we all go through hard times due to stress, injury, physical or mental pain in life. To be able to get through these tough times, certain chemicals such as dopamine, serotonin or endorphins are secreted in the brain. These chemicals are also known as happy hormones. 

Among these chemicals, endorphins are most associated with pain relief because this hormone acts as a natural painkiller. When we experience stress or pain, endorphins are released in the brain to help us resist the pain or relieve stress. 

If we need to give a specific example, endorphins enable a mother to endure the pain through the birth of the baby by acting as a natural pain killer.

Apart from pain and stress, the brain releases endorphins also during certain activities such as eating, exercising and sexual intercourse, according to Healthline.

To sum up, endorphins are a group of hormones that increase our overall well-being by helping us deal with the adversities and difficulties in life.

Since endorphins are crucial for our well-being, we should expect some problems to occur in the case of low production of endorphins in the brain.

Increased stress level, low self-esteem, low appetite, increased pain, weakened immune function are only a few of the consequences that may emerge due to low endorphin release in the brain.

To avoid these circumstances, you may want to know the best ways to boost endorphin release.

While doing intense exercise is one of the most effective ways to release endorphins, it is not the only way.

In this article, we are going to look at 11 best ways to boost endorphin release.


1- Dark Chocolate

    People don’t keep using these two words “happiness and chocolate” side by side in vain. For some, dark chocolate is the best way to deal with stress and negative thoughts.

    Eating dark chocolate can genuinely improve your mood by triggering endorphin release, as stated in the study. The endorphin-raising property of dark chocolate stems from its phenylethylamine compound.


    2- Exercise

    Here is the best and widely known way of boosting endorphin production in the brain. As we mentioned at the beginning, after a strenuous/intense exercise, the brain releases endorphins. 

    While this is an accurate piece of information, bear in mind that moderate-intensity exercises too can trigger endorphin release.

    If you have a certain medical condition or your fitness level doesn’t allow you to do vigorous exercise regularly, you can still increase endorphin level with 30-minute long mild exercises. Brisk walking or bicycling can be good examples of these forms of exercise.

    Moreover, you should opt for group exercises, if you can. Because in a study, people who engaged in group exercises were found to release more endorphin than those who exercised alone.


    3- Sexual Intercourse

    In the previous section, we underlined the importance of physical activity for endorphin release in the brain. We also referred to a scientific study where participants who exercised with others found to release more endorphins relative to those who did alone.

     ” Making love” with your partner is a kind of physical exercise, what is more, you aren’t doing the ” exercise ” alone. Therefore, it is sensible to expect that the endorphin level increases during sex.

    A comprehensive scientific report prepared over the relationship between sex and endorphin shows that the brain releases endorphin hormones during sexual intercourse.


    4- Meditate

    When it comes to your well-being, you might be hitting two birds with one stone, if you meditate regularly. The reason for saying that is related to the fact that meditation not only increases endorphin level but also reduces cortisol ( stress hormone ) in your body.

    In a study, researches found both elite runners and professional mediators’ mood increased almost evenly after performing the activities, namely running and meditating. Therefore, these findings may suggest that meditation is as effective as running in terms of boosting endorphin.


    5- Laugh with friends

    Everyone would feel good, relaxed and happy while laughing and having a good time with the friends or family members. In fact, the thing that makes us super happy in these moments is the hormones released from the brain in these specific moments.

    According to experts; spending good time with loved ones by laughing, chatting or sharing decreases cortisol levels (stress hormone) whereas increasing the endorphin production.


    6- Take a hot Bath

    If you subconsciously desire to take a hot bath after a tiring and stressful day, there is a good reason behind this desire. Last time, you took a bath after an intense and tiring day, and it significantly increased your mood. Therefore, your brain wants this desirable action again.

    Hot water relaxes your tense muscles and helps you calm down. Additionally, hot water triggers endorphin release, which in turn help you overcome the negative thoughts.


    7- Spicy Foods

    If you have ever felt good and relaxed after eating spicy food, it wasn’t a coincidence at all. Because, as a response to spicy foods, the brain produces endorphins.

    There is a simple explanation for this phenomenon! When you eat spicy food, your brain releases dopamine to stop or reduce the pain ( fire ) induced by the spicy food.


    8- Help Others

    Prominent psychologists note that helping others or doing random acts of kindness is the key to obtain a happier and healthier life. One research proves that doing volunteer work significantly improves both mental and physical health.

    The increased production of feeling-good hormones in the brain, including endorphins, while doing random acts of kindness is the chief reason why we feel happy, relaxed and satisfied as helping others.


    9 – Listen to Music

    As suggested in the scientific report; listening to music especially joyful and uplifting ones, can trigger the release of endorphins in the brain.


    10 – Sauna

    Many wouldn’t ever think that spending time in sauna triggers the release of endorphin thus boosting the mood. But, experts and studies make us believe about the mood-boosting property of sauna. 

    The findings of a study revealed that Finnish Sauna bath increased endorphin release along with other hormones such as testosterone or growth in the participants.


    11-  Sun Light

    It is not a coincidence that most of us feel happier on a sunny day compared to a dark-cloudy day. The reason that we feel happier on a sunny day compared to a cloudy day stems from the increased production of the feel-good hormones namely; serotonin, melatonin and endorphin.

    Go outside to get sunlight on a sunny day to feel happier. But, remember more than 15 minutes under the sun with an unprotected skin increases the risk of skin cancer.

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