The happiness in our body

What are endorphins?

Endorphins are naturally produced hormones that act in a way similar to the powerful painkiller morphine. As endogenous morphines they also take their name from the Greek “endo” (inside) and “morphin”. 

Endorphins are produced by nerve cells and, because of their euphoric effect, are often called emotion molecules. Other effects of endorphins include: improved sleep, stress reduction, strengthened immune system, production of sex hormones and regulation of hunger. The calming effect of endorphins promotes better and healthier sleep. The same effect helps us in stressful situations: we become more resilient and less sensitive. When we have less stress and sleep better, our immune system is also strengthened.

Endorphins consist of up to five amino acids and are divided into at least 20 types, including alpha-endorphin, beta-endorphin and gamma-endorphin. Beta-endorphin is the best researched endorphin and is also the most common in our bodies.

Where and how are endorphins produced?

Endorphins are produced in the hormone glands of the pituitary gland and the hypothalamus. These endocrine organs regulate various bodily functions, influence the nervous system and interact with our sex hormones. 

For endorphins to work, they need receptors. These are mainly found in the spinal cord, brain and autonomic nervous system. It is the opioid receptors that are stimulated by endorphins, making us feel happy and reducing the perception of stimuli. 

The half-life of endorphins in the human body, and thus the duration of their effect, is 15 to 20 minutes. However, studies have shown that a positive experience can have an after-effect for up to 48 hours.

What role do endorphins play in pain regulation?

Endorphins primarily ensure that the pain from a physical injury is not immediately perceived. They bind to receptors in the spinal cord and brain so that pain signals are no longer transmitted to the brain's pain-processing centre. Endorphins thus act as a natural painkiller. 

This is particularly important in extreme situations: you do not feel your injuries immediately and have time to get to safety or wait for help.

How do endorphins influence emotional states like being in love?

When you are in love, endorphin levels in the blood increase and you experience a rushing state of euphoria full of feel-good hormones: endorphins give an energy boost, relieve pain and reduce negative feelings. 

Researchers suspect that the number of opiate receptors, which absorb endorphins and thus influence how intense the feeling of happiness is, is hereditary. Therefore, this euphoria can vary in strength from person to person. 

What are the consequences of an endorphin deficiency?

As with almost all hormones, a slight drop in endorphin levels disturbs the entire endocrine system. An endorphin deficiency can result from a disease of the pituitary gland, where endorphins are produced, or a disorder of other glands. The most commonly observed effects of an endorphin deficiency are low mood, increased irritability, lack of drive up to depression, recurring migraine or even fibromyalgia. Affected individuals can develop addiction-like behaviour: they become dependent on the euphoric effect of the feel-good hormones and turn to alcohol or drugs to induce this effect artificially. 

Excess endorphins, however, also put a strain on the body and are therefore not advisable.

Activating feel-good hormones: how to get your endorphins going

• When you exercise, your brain releases many endorphins, and even a lap of jogging gives you an endorphin kick. You can also push yourself on a bike or go for a half-hour walk to release feel-good hormones.
• Studies show that endorphins are released during both long, slow runs and short, fast runs. Exercise heart rate plays a decisive role here: the higher the average heart rate while running, the quicker the mood-lifting effect of endorphins sets in.
• Swimming, climbing and strength training are other good options. Endorphin release is stimulated whenever you push your limits for a short or longer time.
• A Brazilian study, which divided 264 subjects into groups performing synchronous movements, confirms endorphin release during dancing. Dancing in a group also releases endorphins by creating new social connections.
• You can boost your mood by smiling. Recent studies show that smiling and posture can slightly influence our mood. Sometimes even a broad, forced smile is enough to trick the brain and stimulate endorphin release.
• Nutrition can also stimulate the production of feel-good hormones. Bananas are said to promote endorphin formation. The suitable snack for an endorphin kick is a slice of moist banana bread. Chocolate and nuts are rich in tryptophan, an important precursor for serotonin formation, and also contribute to mood enhancement.
• Kissing and tender touching release feel-good chemicals in the brain: during a touch lasting more than 20 seconds, the body releases more of them. Endorphins are involved in the production of sex hormones and are released especially during orgasm.
• Sunlight also increases the production of beta-endorphins in the skin. Vitamin D, produced in greater amounts through sun exposure, is partly responsible for this. Vitamin D in turn causes feel-good hormones to be released. Go out in the sun and feel happy! Vitamin D supplements can have a similar effect to sunlight.
• An endorphin deficiency can manifest as depressive moods. If you suspect you are suffering from low endorphin levels, you should consult a doctor.

Follow these tips and the right hormonal cocktail will lift your mood and leave you wanting more!