7 Tips on How to Release Endorphin Naturally

Knowing how to release endorphins naturally is one of the ways to avoid depressive symptoms, sadness, anxiety and even low self-esteem. Discover scientifically proven methods that will help you release the well-known hormone of happiness.

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Endorphin is a neurohormone capable of stimulating feelings of pleasure and well-being in the human body and not everyone knows that there are natural and simple ways to stimulate the release of this hormone.

Endorphins react in the human body by preventing and alleviating the symptoms of stress and pain. Therefore, it is an important substance for a balanced and happy life.

It is normal for us to relate the release of endorphins to the practice of sports or physical exercise. While this is true, hormone release can be achieved in alternative ways and even through food. Discover some of these ways:

1. Dark Chocolate

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Chocolate is not only a good ally in preventing cardiovascular disease , but also helps release endorphins, due to the chemical substances present in it. However, for the effects to be beneficial to the human body, it is necessary that the variety ingested is the bitter version. Therefore, opt for chocolates with at least 70% cocoa in their composition.

When this sweet is ingested, it’s not just endorphins that are released, but dopamine, serotonin, and oxytocin. This quartet makes the feeling of joy and well-being even more vigorous.

Furthermore, chocolates have flavonoids in their composition. This element is associated, according to numerous studies, with memory retention.

However, a candy bar contains, on average, 800 calories. To prevent the acquisition of weight from this sweet, it is recommended that consumption be done in homeopathic doses. Thus, the intake of 10 and 15g of dark chocolate a day is enough to be beneficial to your brain and your heart.

2. B-complex vitamins

Anita Sturnham, an American physician, points out that the B complex vitamins are important for the production of endorphins. B6 – pyridoxine – is an essential nutrient for the central nervous system. This type of vitamin is important for certain neurotransmitters to be produced properly in the brain. Among them, endorphin, dopamine, serotonin and norepinephrine.

Vitamin B6 deficiency, in turn, can cause you to experience feelings of irritability, lack of concentration and even short-term memory loss.

Foods such as brown rice, meats, vegetables and whole grains are sources of vitamin B6 and, therefore, can be part of the menu so that the hormone is produced properly.

Vitamin B12, along with B6 and B9, will help improve concentration and mood, explains Sturnham, as they are necessary to allow the body to synthesize and regulate neurotransmitters.

3. Spicy foods

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The spicy taste in food is something that many people cherish. In addition to the pleasure of feeling the spicy taste, capsaicin is a chemical compound present in peppers and which is related to proteins and pain receptors present in the nerve cells of the nose and mouth.

When spicy food is eaten, the nerve impulses produced pass through the trigeminal nerve towards the brain. This is what will result in the burning sensation.

These receivers also react to heat. This means that highly seasoned foods, when consumed hot, offer the effect even more intensely.

This negative burning sensation you feel when eating spicy and spicy foods is compensated by the body through the release of endorphins.

In addition, foods with plenty of spices are capable of killing pathogens – substances that can trigger diseases – present in the body, in addition to promoting sweating and, consequently, being useful for regulating body temperature.

4. Meditation

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Stopping for a while, relaxing, and concentrating on meditating triggers endorphins, as well as melatonin, dopamine, and serotonin. This hormonal combination enters the bloodstream making you feel calmer, relaxed and happier.

In a 1995 study by Harte, Eifert, and Smith, the effects of meditation were found to be hormonally similar to the effects of running. Both practices release endorphins and provide positive feelings of satisfaction.

One of the advantages of meditation is that it is simple and does not require any instruments. If you are not a fan, you can simply choose a quiet and peaceful place, sit or lie down. Some people even opt for incense with scents they find pleasant, as well as soothing music.

Focusing on breathing and letting go of everyday thoughts, problems and uncomfortable situations is a way to reach a state of rest and relaxation.

5. Physical exercise

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For years, endorphin release has been associated with physical exercise , such as running. This suspicion, however, was proven in 2008, when the measurement of endorphins became possible thanks to imagery brain scans.

After physical activities, it was found that athletes and people who are adept at running experience a prolonged feeling of vigor. From the use of positron emission tomography, the researchers were able to prove the relationship between sports practice and endorphin emission.

With this in mind, some doctors recommend regular exercise as an adjunct treatment to combat symptoms of anxiety and depression. It is a practice that can be combined with other types of treatments.

6. Foods with Omega 3

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Foods such as saltwater fish – salmon, mackerel and sardines, for example – in addition to some vegetables are a source of omega 3. This fatty acid has numerous benefits to the human body, and the body is not able to produce it. Therefore, the ingestion of this type of substance is important to regulate mood, anxiety and depressive symptoms.

This substance can also be found in seeds such as chia and is able to keep cell membranes fluid and flexible. Consequently, they will be able to communicate more effectively with each other. As a result, they may help with neurotransmitter function and endorphin release.

7. Acupuncture

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Many scholars and professionals in the field attribute to acupuncture the title of the best way to release endorphins. According to Emma Cannon, fertility specialist, when the needles are inserted into the body at strategic points, endorphins are released causing a euphoric feeling.

As a result, health generally responds beneficially, as when endorphin release occurs effectively and the individual feels happy and relaxed, the body is able to fight and prevent disease more effectively.

When a person is frequently subjected to stressful situations, at work, at home or in any environment, digestion does not occur properly, as does sleep. This causes the body to respond negatively and accelerate the aging process. In these situations, cortisol – a hormone that negatively affects health – is also released more frequently.

Why is Endorphin so Important?

By promoting the feeling of well-being and satisfaction, the endorphin release is able to sustain other benefits to the human body, such as:

Stress and Anxiety Reduction

In a study done in rats, it was found that the release of endorphins is effectively linked to levels of anxiety. Although more studies in humans are needed, it is possible to affirm that the hormone, by promoting a feeling of well-being, contributes to a reduction in the feeling of stress.

Relieves Depressive Symptoms

The opposite relationship between the hormone cortisol and endorphins can be established. Cortisol production is increased when depressive crises set in.

In a study published by PubMed Central, for every five people, one will experience depressive symptoms at some point in their life. Many specialists recommend the practice of exercises to help in these conditions precisely because the body releases endorphins when exercising and, consequently, fights the triggered symptoms of sadness and anxiety.

Improved self-esteem

Combined with the feeling of pleasure and happiness, endorphins are able to make you feel optimistic and confident, which is capable of raising your self-esteem.

In a published study, men underwent tests that showed the relationship between endorphin release and the way they understand themselves, feeling more energetic and confident.

The fact is that endorphins are an essential hormone for a peaceful, pleasant and balanced life. This places it in a prominent position among the elements that promote satisfactory sensations and, therefore, resorting to practices that allow its elevation is something beneficial to all human beings.

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