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Endorphins are natural opiates produced by the body to reduce stress and increase feelings of satisfaction. Essentially, exercise helps release endorphins – chemicals in the brain that lead to feelings of happiness, even euphoria. However, exercise is not the only way to help the body release endorphins. Smiling, eating certain foods, or even chatting can help release this hormone. Thus, there are many ways to help exploit the natural source of endorphin hormone to help dispel problems in life.
Steps
Eat to secrete the hormone Endorphin
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Bite a piece of chocolate. Have you ever noticed that eating chocolate boosts your mood when you’re depressed? That’s because eating chocolate releases endorphins that help you feel relaxed. [1] X Research Source Chocolate also contains the endocannabinoid anandamide that “mimics” the effects of cannabis (although this effect cannot match that of marijuana).
- Choose dark chocolate because dark chocolate contains more real chocolate, less sugar, and fewer substances that have no endorphin effect.
- Satisfy your hunger with small pieces of chocolate. You can carry a bar of chocolate with you and take a bite when you need to boost your mood.
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Eat hot peppers. Cayenne peppers, Jalapeno peppers, Banana peppers and other hot peppers contain capsaicin that helps release endorphins. [2] X Research Source You can try eating a raw chili pepper. When the initial burning sensation subsides, you will feel euphoria. If you don’t like the burning sensation caused by capsaicin, you can sprinkle some cayenne pepper on your food for a gradual mood boost.
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Eat soothing foods. Eating a bowl of pasta with cheese, ice cream, or other carbohydrate-rich snacks can help release endorphins. We often enjoy eating our favorite snacks in times of stress because they actually make you feel better.
- You can eat soothing snacks without disrupting your diet. For example, you can eat a traditional bowl of oats mixed with some honey and milk, or enjoy a bowl of red beans mixed with rice. That way, you can reap the benefits of carbohydrates without worrying about the consequences of consuming refined carbohydrates.
- To boost your mood, you can combine two endorphins. For example, put some chocolate chips in a bowl of oats, or add cayenne pepper to a pasta dish.
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Eat ginseng. This herb has been shown to improve the body’s release of endorphins. This is the favorite choice of many athletes who want to get the most out of the endorphins released during exercise. You can combine taking ginseng supplements daily.
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Smell the vanilla extract. Vanilla flavor has been shown to stimulate the production of endorphins. You can add a drop of vanilla to your coffee, or stir vanilla into yogurt. Take a deep breath, because it’s not the taste, but the scent of vanilla that will help increase the release of endorphins.
- The spirit will also be more uplifting when you smell the candle, lotion or vanilla essential oil.
- Lavender has similar properties and is also known to stimulate the production of endorphins.
Socialize to help release endorphins
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Find reasons to laugh out loud. This is an instant and simple way that you can do every day to increase the production of endorphins in your body. The act of laughing stimulates the production of endorphins and makes you feel instantly happy. Laughter also helps relieve stress and offers many other benefits for both physical and mental health. [3] X Trusted Source Mayo Clinic Go to Source
- Laughter has so many therapeutic benefits that many people seek to practice “laughter therapy” as much as possible.
- Sharing a joke with friends or finding something really funny is the best way to laugh out loud. If possible, laugh until your whole body vibrates.
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Smile, a real smile. A real smile (Duchenne smile) will help release endorphins to improve mood. [4] X Research Source The Duchenne smile is when you use your entire face, including your eyes, when smiling. This smile is rarely fake because it will only appear when you are truly happy.
- Just smiling with your mouth but not with your eyes will not provide the same benefit.
- To boost your mood with a smile, you can look at pictures that make you smile or talk to someone who makes you feel happy.
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“Eight stories”. Research has shown that “talking” also stimulates the pleasure centers in the brain and releases endorphins. Scientists believe that because humans are social animals, “chatting” is a way to stay connected. They believe that “eight stories” will help improve mental state. [5] X Research Sources Therefore, you should practice getting along with people and talking often with friends and family.
- Remember that “eight stories” is the act of talking about others but not in a negative tone. You should only talk about innocuous stories like how your day was going, your brother/sister getting a new haircut or a parent who encountered something funny during the day. This will both help bond family members and help you improve your mood.
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Open your heart to receive love. The feeling when the person you love is next to you is the result of the release of endorphins. [6] X Research Source Adding a bit of love to your life is a great way to feel happier. Love doesn’t happen instantly, it takes a while to “bloom,” but once you’re ready to develop a stronger relationship, you’re bound to be happy. This is true for both conjugal love and pure ideal love.
Have more sex. Having sex with other people releases endorphins that make you feel better. You will feel the love at the same time, feel the benefits of physical touch and increase endorphins during orgasm. Sex increases feelings of happiness quickly.
- Help yourself to orgasm. When you have an orgasm, endorphins are released into the bloodstream and instantly improve your mood. [7] X Research Sources
Exercise to secrete the hormone Endorphin
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Do any exercise. This is a quick, effective, long-term way to increase endorphin production. All forms of exercise help release endorphins into the bloodstream and significantly improve mood. [8] X Source of Research Although feeling euphoric and high in endorphins when running fast is an attractive goal, you don’t have to run too fast to feel more elated. Instead, you can still help increase endorphin secretion by doing the following activities:
- Walk, climb, jog, bike or swim
- Participate in team sports like basketball, soccer, softball
- Cleaning the garden, house
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Try taking a group exercise class. Combining physical activity with socializing can help increase endorphin secretion. When you do something in a group, your energy levels go up and you release more endorphins. You can try signing up for the following classes:
- Dance (any genre)
- Dance Zumba
- Kickboxing, karate or other martial arts
- Do Pilates or Yoga
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Try adventurous activities. To increase endorphin secretion even more, you can try activities that stimulate the “fight or flight” response. [9] X Source of Research While it’s impractical to participate in a challenging activity if you want to improve your daily mood, it’s worth considering when trying a new exciting activity. Here are some challenging activities that significantly increase endorphin release:
- Parachute
- Bungee jump
- Kite flying
- Roller coaster
Advice
- There is no limit to the need to be happy. Simply smiling can make you happier.
- Do good work; Instead of wasting time “gnawing” on sadness, do something that makes your family feel proud. This way, you can both help yourself and help others feel happy.
- Try entering a fancy restaurant and treat yourself to a new dish.
- Sunlight is another factor that boosts endorphin production.
Warning
- Remember to apply all of the above methods in moderation to yourself to avoid unintended accidents instead of helping to increase endorphin secretion.
- If you have dysfunction in endorphin secretion, efforts to increase the body’s natural endorphin production probably won’t work, and could even cause depression, obsessive-compulsive disorder, or increases anxiety and anger. See your doctor if you think you’re having a dysfunction. [10] X Research Source
X
wikiHow is a “wiki” site, which means that many of the articles here are written by multiple authors. To create this article, 28 people, some of whom are anonymous, have edited and improved the article over time.
There are 10 references cited in this article that you can view at the bottom of the page.
This article has been viewed 37,494 times.
Endorphins are natural opiates produced by the body to reduce stress and increase feelings of satisfaction. Essentially, exercise helps release endorphins – chemicals in the brain that lead to feelings of happiness, even euphoria. However, exercise is not the only way to help the body release endorphins. Smiling, eating certain foods, or even chatting can help release this hormone. Thus, there are many ways to help exploit the natural source of endorphin hormone to help dispel problems in life.
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