You Can Boost Your Endorphins Without Working Out. Here’s How.

Cold winter days and long winter nights mean that many people are probably hoping to boost their happiness levels naturally, and one way to do this is through the release of endorphins, which have a host of mood-enhancing benefits. mood.

Endorphins are natural hormones in your body that give you that classic “runner’s high” feeling, she said. Dr. Elizabeth C. Gardner, sports medicine orthopedic surgeon at Yale Medicine. “They block pain, they block stress.”

She added that studies even show that they decrease symptoms of depression and anxiety and help you feel more optimistic and fulfilled. In other words, what’s wrong with endorphins?

We all know that exercise results in the release of endorphins, particularly high-intensity interval training, continuous moderate exercise, group fitness classes, and running — but other activities can also increase your endorphin levels.

Here, the experts share how to boost your happy hormones without tying up your running shoes.

Both massage and acupuncture have been shown to stimulate the release of endorphins, particularly when targeting specific trigger points, Gardner said.

When pain trigger points are hit, it “induces the sensation of pain [and] can lead to the release of endorphins,” he said, because “endorphins are your natural pain reliever.”

Those endorphins then lead to a feeling of relaxation during and after a massage or acupuncture.

“Has been some studies that have shown that constant meditation can help release endorphins,” Gardner said, but the exact reason why that happens is unknown.

“There is a bit of cause and effect dilemma here, but consistent musings seem [cause] higher endorphin levels,” he said.

studies too show you meditation it can be an effective stress management tool and that people who meditate have higher levels of serotonin, a natural chemical produced by the body that helps improve mood.

In other words, if you practice meditation consistently, you are likely to feel some mood-enhancing effects.

The burst of laughter that occurs during a funny TV show or when pranking friends can actually have more benefits than you think.

According to sharon colisonregistered dietitian and clinical nutrition instructor at the University of Delaware, many studies have shown that “laughter physiologically stimulates the production of beta-endorphins”.

Again, the exact reason behind this is up for debate, but Gardner noted that many people think the endorphin release comes from the deep breathing and full-body movement associated with laughter. “He’s almost simulating a workout for me,” she said, which could be the reason behind the endorphin release.

“Being outside on a good day has associated relaxing feelings,” Gardner said. “And part of it is that ultraviolet light helps stimulate the release of beta-endorphins.”

Also, the brain releases serotonin when the body is exposed to sunlight, which adds to the increase in happy hormones.

Sex is often mentioned as a way to increase endorphins, Gardner noted. This could be due to the physical nature of the act and the accompanying exercise, as exercise also increases endorphins.

In addition, studies also show that having sex can lower cortisol levelswhich is the body’s stress hormone.

Technically, yoga is working, but it’s probably not an exercise you associate with the release of endorphins, which is generally thought to go with long-distance running and intense spin classes.

But that notion is incorrect. According to Collison, yoga also increases your endorphins along with other feel-good hormones and lowers cortisol levels.

Playing music is another known way to release endorphins, Gardner said. In fact, a 2012 study He measured pain tolerance (since endorphins are a pain reliever) in performers and found that singing, dancing, and drumming all trigger the release of endorphins.

As for listening to music, the data is more varied. Some experts like Gardner say the act of listening to music can also release endorphins, while others say more research is needed. one thing the studies agree on, though? Listening to music can trigger the release of dopamine, which is another mood-enhancing chemical.

So even if listening to music doesn’t result in a release of endorphins, it does result in the release of another happy hormone, and when it comes down to it, you won’t even notice the difference; you will only know that you feel a little better.

While many people assume that spicy foods and dark chocolate can trigger a release of endorphins, Collison isn’t so sure.

She noted that some studies vaguely mention that foods can increase endorphin levels, but don’t give details about how they do it or even which foods are best for increasing endorphins.

“To date, there [are] there are no randomized controlled trials showing evidence that food increases endorphins in the body,” Collison said. So at this point, it’s probably best to get your endorphin boost elsewhere.