First published on 7 January 2010

• Endorphins are substances produced by our body, at the level of the pituitary gland.
• Classified as neurotransmitters and hormones, endorphins relieve pain and promote a sense of wellbeing.
• Various activities stimulate the release of endorphins, such as sport, sexual activity and alternative therapies.

Endorphins are part of the complex biological world, where they play a role in psychophysical wellbeing. Alongside other biochemical protagonists, such as serotonin and dopamine, endorphins are celebrated allies of "happiness", having also made a name for themselves in popular culture.
At a scientific level, the role of endorphins is well defined, following the targeted mechanisms of the human body. Among non-specialists, their effects on overall wellbeing are well known, as are the strategies for stimulating their release.

What are endorphins and when are they released?

Endorphins are small chains of amino acids produced by the pituitary gland, an endocrine gland located at the base of the brain, and by the hypothalamus, a further structure situated at brain level. They are components of the broader opioid group, a class of substances that also includes morphine (commonly used for pain treatment). Classified as neurotransmitters, endorphins are also known as wellbeing hormones, being generated in response to psychological stress and pain, but also during physical exercise and sexual activity.

Benefits of endorphins for mental and physical health

In general terms, endorphins are produced by the body in response to pain, with the aim of alleviating it. The sense of relief that derives from their release surpasses, among other things, that associated with the use of morphine. Endorphins are also involved in the sensation of euphoria induced by physical exercise, while a demonstrated correlation exists between the effects of endorphins and pleasurable situations, such as those arising from laughter, feelings of love and food.

Within the biochemical classification (alpha-, beta-, gamma-), beta-endorphins constitute the most studied fraction, encompassing the majority of the functional properties of endorphins. Research is nonetheless continuing for each type, in order to fully understand their potential.

Beta-endorphins are part of the endogenous opioid system and, like their exogenous counterparts, display effects strongly focused on pain relief. In particular, it has been discovered that beta-endorphins are 18 to 33 times more potent than morphine. Their mechanism of action is inhibitory. Specifically, they interact with particular opioid receptors (mu), blocking the activation of neurons involved in pain perception. These substances therefore possess an analgesic action, which can be reversed by the administration of naloxone (a substance that acts as an opioid antagonist).

At a physical level, endorphins attenuate pain and inflammation, also supporting immune defences. At a psychological level, they reduce stress, depression and states of anxiety, acting on mood and self-esteem levels. In addition, they impact on mental efficiency, supporting memory and other cognitive functions.

How to naturally stimulate endorphin production through food and activities

According to some evidence, the release of endorphins can be encouraged by diet. In particular, this is attributed to the consumption of dark chocolate and its polyphenolic components, as well as to the consumption of spicy foods rich in capsaicin.
Activities of various kinds are associated with the production of endorphins. These include intense physical exercise and movement in general (dancing, jogging, etc.), but also meditation, listening to (and playing) music and sexual activity.
The surrounding environment can have its effects. It appears, in fact, that exposure to cold and UVB rays may encourage the release of endorphins, while certain wellbeing-oriented practices should not be ruled out, such as acupuncture, aromatherapy and colour therapy. Laughing, sleeping and immersing oneself in social interactions are beneficial habits, as is an overall balanced lifestyle.

Naturally increasing endorphins through physical exercise

Physical exercise represents, in terms of bodily stimulation, an important "source" of endorphins. Endogenous release is encouraged, for the most part, by high-intensity sessions, reaching significant levels in anaerobic activities (e.g. weightlifting, sprinting). However, the release of endorphins is also stimulated by moderate activities (brisk walking, cycling, etc.), provided they are performed continuously for 30–60 minutes. In general terms, any activity that involves movement can prove beneficial, all the more so if habitual and sustained over the long term. The type of physical activity, as well as the frequency of practice, will need to be adapted to individual needs, taking into account health aspects and personal inclinations. Physical exercise should take shape as a moment of release and relaxation, fitting into the "typical day" without causing stress or an overload of commitments. Excesses should be avoided, as should explosive beginnings: for any activity, therefore, a gradual approach in terms of time and intensity is preferable. Maximum benefit cannot be separated from the other pillars of wellbeing, namely healthy eating and adequate rest.

Techniques for releasing endorphins: from relaxation techniques to alternative therapies

The production of endorphins also appears to receive a boost from certain "alternative" methods. These are practices aimed at psychophysical wellbeing, now in common use and applied to various problems. Meditation, in particular, appears to promote health by activating the parasympathetic nervous system and impacting on the hypothalamic-pituitary-adrenal axis, which is involved in the stress response. Among other things, meditation is believed to promote the release of endorphins, to the extent that individuals accustomed to meditation display higher pain thresholds. The mechanisms underlying this correlation, however, are not entirely clear. The practices in question also include acupuncture, which involves the application of small needles to the skin to stimulate the central nervous system. This is associated, at the same time, with the release of endorphins. Various pieces of evidence also suggest a certain efficacy of acupuncture in the treatment of painful conditions.

The beneficial effects of essential oils, meanwhile, form the branch of aromatherapy, whose applications boast considerable versatility. Derived from extensively studied botanical species, essential oils require, for their use, the supervision of an expert practitioner. The beneficial action is exerted primarily through inhalation (but not only), acting at a physical and mental level. The inhaled bioactive components can induce the release of neurotransmitters, such as endorphins, producing analgesic effects and a sense of wellbeing.

Alongside relaxation techniques, chromotherapy also features as an alternative therapeutic method capable of producing effects at both a physical and psychological level. According to proponents of chromotherapy, colours act in terms of energetic balance, contributing to the restoration of wellbeing. The action of colours is also proposed as a way of reducing stress, as it would act, among other things, on the release of endorphins. This is, however, a field that requires further investigation.

Conclusion

Endorphins are biochemical tools of great importance. Produced in response to pain and stress, they play a part in the recovery of wellbeing. The practices that promote their endogenous release are many, ranging from sport to alternative medicine. In any case, it is best to start with one's lifestyle, building the right balance between the inevitable sources of stress and moments of leisure and rest.

FAQs

• What do endorphins do? At a physical level, they reduce pain and inflammation, while at a mental level, they act on depression, states of anxiety and cognitive efficiency.
• How can endorphins be stimulated? The release of endorphins is promoted by sport and pleasurable activities, such as making love, listening to music and eating certain foods. Relaxation techniques and some branches of alternative medicine are also believed to be able to induce their production.
• What foods contain endorphins? They are not contained in foods, but are produced naturally within our bodies. Consuming certain foods, however, can promote their release. Among the foods in question are dark chocolate and spicy foods.
• What releases endorphins? They are released by the pituitary gland, an endocrine gland located at the base of the brain, and by the hypothalamus, a brain structure.