Endorphins are often hailed as the body’s natural “feel-good” chemicals, but what exactly are they and how do they work? The term “endorphin” itself hints at their nature, combining “endogenous,” meaning from within the body, and “morphine,” the well-known pain reliever. This clever portmanteau perfectly encapsulates the primary role of endorphins: to act as natural pain killers. But their functions extend far beyond just pain management, influencing our mood, stress levels, and overall well-being.
Let’s delve deeper into the science behind endorphins, exploring their various roles in your body and uncovering practical ways to naturally boost these remarkable molecules.
Endorphins: Neurotransmitters and Hormones Working in Harmony
Endorphins function as neurotransmitters within your central nervous system. Neurotransmitters are essentially messengers, facilitating communication between neurons, the building blocks of your nervous system. They transmit signals across synapses, the junctions between nerve cells. Endorphins, specifically, are inhibitory neurotransmitters. This means they work to block or reduce the transmission of other signals, most notably pain signals. Think of them as gatekeepers, preventing pain messages from reaching your brain and being perceived as intensely.^1
Simultaneously, endorphins operate as hormones within your circulatory system. These hormonal endorphins are produced by your pituitary gland and released into your bloodstream. While originating from a different source, their structure and function closely mirror those acting as neurotransmitters. Circulating throughout your body, these endorphins continue to exert their pain-blocking effects, providing widespread relief.^3
It’s important to understand the subtle distinction between neurotransmitters and hormones. Both are chemical messengers, but neurotransmitters primarily act locally within the nervous system, while hormones travel through the bloodstream to reach target organs and tissues throughout the body. Endorphins cleverly operate in both capacities, maximizing their impact.
The Myth of the Runner’s High: Endorphins and Euphoria
The “runner’s high,” that euphoric feeling often associated with prolonged exercise, is a popular concept linked to endorphins. However, the reality is more nuanced.
Endorphins cannot directly cause a runner’s high because they cannot cross the blood-brain barrier (BBB). The BBB is a protective, semi-permeable membrane that selectively restricts substances in the bloodstream from entering the brain and central nervous system. Since endorphins are blocked by the BBB, they cannot directly induce feelings of euphoria or any other sensations within the brain.^4
This discovery prompted researchers to investigate other hormones released during exercise that can cross the BBB, such as endocannabinoids. Endocannabinoids are released concurrently with endorphins during physical activity and, unlike endorphins, can penetrate the blood-brain barrier.^5
Current research suggests that endocannabinoids, rather than endorphins, are more likely responsible for the runner’s high. However, this is still an area of ongoing investigation, and the precise mechanisms behind exercise-induced euphoria are not yet fully understood.[^6]
Intriguingly, endocannabinoids share structural similarities with cannabis molecules, hence the name. Similar to endorphins being “nature’s morphine,” endocannabinoids are considered the body’s own version of cannabis-like compounds.^7 In both cases, the endogenous substances (endorphins and endocannabinoids) were named after the drugs (morphine and cannabis) because the drugs were discovered and known before the body’s natural equivalents were identified.
Key Functions of Endorphins in Your Body
While not directly responsible for the runner’s high, endorphins play a crucial role in various bodily functions, contributing significantly to our health and well-being.
Pain Relief: The most recognized function of endorphins is their ability to alleviate pain. They are released as a rapid response to painful stimuli, acting as a first line of defense against discomfort.[^8] Endorphins bind to opioid receptors in the nervous system, similar to how opioid drugs work, but naturally and without the same addictive potential.
It’s important to note that the pain-relieving effects of endorphins are generally short-lived. However, their release also triggers the production of other beneficial neurochemicals like dopamine, which has longer-lasting mood-boosting effects.
Immune and Inflammatory Regulation: Endorphins exhibit anti-inflammatory properties and help regulate the immune system. They can dampen excessive immune responses, preventing overreactions to triggers and maintaining a balanced immune function.^9 This modulation of the immune system is crucial for preventing chronic inflammation and autoimmune disorders.
Stress Reduction: In times of stress, whether physical or emotional, endorphins are released to help the body cope and restore balance. They counteract the physiological effects of stress, such as elevated heart rate and body temperature, promoting a sense of calm and resilience.^10 For example, engaging in a stressful activity like public speaking or a rollercoaster ride will trigger endorphin release both before and after the event, helping to manage anticipation anxiety and post-activity stress.
Dopamine Release Trigger: Endorphins act as a catalyst for the release of dopamine, another key neurotransmitter associated with pleasure, reward, and motivation.^11 The endorphin release happens more swiftly during an activity, signaling neurons to subsequently release dopamine. Dopamine’s effects tend to be more prolonged than endorphin’s, contributing to sustained feelings of well-being and satisfaction. This interplay between endorphins and dopamine highlights the complex neurochemical pathways involved in regulating our mood and emotional state.
Natural Ways to Boost Your Endorphin Levels
Fortunately, there are many enjoyable and accessible ways to naturally increase your endorphin production, enhancing your mood and overall well-being.
Laugh Out Loud: Sharing laughter with friends and loved ones is a potent endorphin booster. Laughter itself is a powerful stress reliever and can increase pain tolerance.^12,^13 Social laughter, in particular, seems to be most effective at triggering endorphin release.^14 Beyond the feel-good effects, laughter strengthens social bonds and connections. Make a conscious effort to incorporate humor into your day and seek out opportunities for shared laughter.
Practice Altruism and Giving: Acts of kindness and generosity towards others trigger the release of endorphins, creating what’s often called the “helper’s high.”^15 This warm, fulfilling feeling stems from activating the brain’s reward system, releasing endorphins and other feel-good chemicals that promote feelings of euphoria, peace, and social connection.^16 Engage in volunteering, donate to causes you care about, or simply offer help to someone in need to experience this natural endorphin boost.
Engage in Regular Exercise: Consistent physical activity, for at least 20 minutes daily, is a highly effective way to elevate endorphin levels.^17 Choose activities you genuinely enjoy to make exercise a sustainable habit. Whether it’s dancing, swimming, running, or team sports, pleasurable exercise is more likely to trigger endorphin release and become a consistent part of your routine.^18
Listen to Uplifting Music: Music has a profound impact on our emotions and physiology. Studies show that listening to or creating music together can elevate pain thresholds, an indicator of endorphin release.^19,^20 While music may not completely eliminate intense pain, it can effectively distract from discomfort and reduce its perceived intensity. Make music a part of your daily life to leverage its mood-boosting and endorphin-releasing benefits.
Incorporate Yoga and Meditation: Mindfulness practices like yoga, meditation, and deep breathing exercises can gradually increase baseline endorphin levels over time.^21 These practices also promote relaxation, reduce stress, and contribute to overall mental and physical well-being. Regular yoga and meditation can be a valuable tool for long-term endorphin enhancement and stress management.
Savor Dark Chocolate and Spicy Foods: Indulging in dark chocolate triggers endorphin release due to certain compounds it contains.^22 Similarly, spicy foods stimulate endorphin production as the heat is perceived as a mild pain signal, prompting the body to release endorphins as a counter-response.^23 For an extra endorphin kick, try dark chocolate with chili peppers!
Enjoy Sexual Activity: While research on endorphins and human sexuality is still evolving, it’s known that sexual activity and orgasm trigger a surge of endorphins.^24 Some researchers speculate that endorphins play a role in regulating sexual function and contributing to feelings of attachment and bonding between partners.
Consider Acupuncture: Acupuncture, an ancient Chinese medicine technique, has been shown in some studies to increase circulating endorphin levels.^25 However, research findings are mixed, and more investigation is needed. If you’re interested in exploring alternative therapies, acupuncture may be worth considering, but consult with your doctor first.
Endorphins and Related Health Conditions
Imbalances in endorphin levels or receptor function are implicated in various health conditions.
Depression: Opioid receptors play a role in mood regulation, and their activation can alleviate depressive symptoms. Some researchers believe that depression may involve malfunctioning opioid receptors that don’t effectively utilize available endorphins.^26,^27 This has led to exploring medications targeting opioid receptors as potential novel treatments for depression.
Fibromyalgia: Fibromyalgia, a chronic pain condition, is characterized by widespread pain and fatigue. Interestingly, individuals with fibromyalgia often produce higher levels of endorphins than those without the condition.^28 This suggests that fibromyalgia may involve damage to endorphin receptors, rendering them less responsive to endorphins and potentially explaining why opioid painkillers are often ineffective for fibromyalgia pain.
Chronic Headaches and Migraines: People suffering from chronic headaches and migraines often exhibit lower levels of endorphins in their bloodstream and cerebrospinal fluid.[^29] Since endorphins are natural pain relievers and anti-inflammatory agents, low endorphin levels may contribute to the frequency and severity of headaches, particularly migraines, which are often linked to neuroinflammation.
Anxiety and PTSD: Given endorphins’ stress-reducing properties, a deficiency in endorphins may contribute to heightened anxiety levels.[^30] Studies have shown a correlation between lower endorphin levels and increased susceptibility to anxiety. Furthermore, endorphins are believed to aid in coping with stressful experiences. A lack of endorphins may impair coping mechanisms, potentially contributing to anxiety and post-traumatic stress disorder (PTSD).
Alzheimer’s Disease and Dementia: Research has observed reduced endorphin levels, particularly beta-endorphins, in the brains of individuals with Alzheimer’s disease.[^31] While the precise role of endorphins in Alzheimer’s is still being investigated, it’s hypothesized that low endorphin levels may hinder the formation of new neural connections crucial for learning, memory, and brain health, potentially contributing to the progression of neurodegenerative conditions.
Endorphins vs. Opioids: Key Differences
Both endorphins and opioid drugs act on the same receptors in the nervous system to relieve pain, but there are important distinctions.
Speed of Action: Opioids typically reach their target receptors and exert their pain-relieving effects much faster than endorphins, often within 20 seconds compared to over a minute for endorphins.[^32] This rapid action is due to opioids’ ability to directly enter cells without needing to bind to receptors first, contributing to their potent and sometimes addictive nature.
Addiction Potential: While endorphins themselves are naturally produced by the body and regulated, opioid drugs are external substances that can disrupt the body’s natural pain and reward systems, leading to dependence and addiction.
Endorphin Addiction: A Real Possibility?
Yes, it is possible to develop an addiction to endorphins. While research in this area is limited, some individuals may become addicted to the “endorphin rush” associated with certain activities.[^33] This can lead to compulsive engagement in behaviors that trigger endorphin release, such as excessive exercise, despite negative consequences.
Can You Have Too Many Endorphins?
Excess endorphins are possible but relatively uncommon and usually linked to opioid use. When opioid drugs are used excessively, they can overwhelm the body’s natural endorphin system, leading to an overabundance of opioid activity.[^34] Outside of opioid addiction, the body typically regulates endorphin production effectively.
Excess endorphins due to opioid use can be managed with opioid antagonists like naltrexone and complete abstinence from opioids.[^35]
References
[^6]: Carolyn Rubenstein, PhD. Licensed Clinical Psychologist. Expert Interview. 9 September 2021.
[^8]: Carolyn Rubenstein, PhD. Licensed Clinical Psychologist. Expert Interview. 9 September 2021.
