I Feel Good...So Good!

You may have heard of the “runner’s high” (also called an “endorphin rush”), when the body responds to the pain of long-distance running by flooding the brain with beta-endorphin…it acts like a powerful natural painkiller. – Kathleen DesMaisons, Radiant Recovery

If you have ever gone for a run, you may have noticed it takes a while to “warm up” and start enjoying the run. Of course, some of you may be questioning whether running is ever enjoyable! But, if you get to that place where the pain is fading away, your energy picks up and the uncomfortable turns to pleasant, your beta-endorphins are at work!

What are Beta-Endorphins?

Beta-endorphins are part of a set of chemicals in the brain known as neurotransmitters. Neurotransmitters transfer electrical signals throughout the nervous system to initiate an action. We have several different types of neurotransmitters, all with specific functions such as producing thoughts, feelings or muscle contractions. Beta-endorphins are released in response to pain, excitement and physical exertion. So when you’re running down that hard trail, or excited about something, the brain is flooded with endorphins to reduce pain and produce feelings of euphoria and calmness. This makes endorphins a powerful natural painkiller! The release of endorphins also produces a sense of wellbeing, eases emotional distress and increases self-esteem. You can see why they are good for your health and happiness!

How can I optimize my Beta-Endorphin levels?

Just like everything else in life, beta-endorphin levels are all about balance. As opiate-like chemicals, they can be stimulated by high sugar intake (and illicit drugs of course). We all know someone who has declared themselves a “chocoholic.” There is some truth to that statement. Chocolate and other sugars stimulate beta-endorphins and other feel-good brain chemicals to give you that relaxed, talkative, self-confident feeling shortly after eating it. Now wait, that sounds like a good thing, right? Not necessarily.

Excessive sugar intake spikes beta-endorphins to levels above what the body likes. To compensate, the body then dramatically drops its endorphin levels which leads to depression and low self-esteem, feeling emotionally overwhelmed, having a lower tolerance to pain and cravings for sweets (to get those levels back up). The body then goes through big spikes and dips of endorphin levels sending you on an emotional rollercoaster ride. The more you ride the rollercoaster, the more your body adapts to higher endorphin levels, creating a need for even more sugar to keep an even keel, and setting you up for dependence on sugar. Keep in mind that a little dark chocolate occasionally can be good for your endorphins. However, daily pastries, chocolate bars, and sugar-loaded snacks and drinks are not.

Daily exercise, on the other hand, gives you a healthy boost of endorphins to reduce the discomfort from a challenging workout. Intense cardiovascular workouts or strength training for at least 30-45 minutes will have a positive impact on endorphin levels, as well as your fitness in general. Push through that HIIT (High Intensity Interval Training) workout, strength day or long run and you’ll feel the positive emotional difference! Group exercise is also a great way to produce endorphins. The sense of camaraderie or teamwork works positively on your endorphin levels…and psyche.

Another great way to optimize your endorphin levels is to do things that lift your mood. Laughing at your favorite show or comedian, listening to your favorite music, having sex with your partner, and bonding with family and friends can all boost your endorphins. In fact, taking time to relax from your daily stressors works wonders on all aspects of your life!

Optimizing your endorphin levels doesn’t take much effort, and it naturally leads to a healthier, happier lifestyle. Incorporate some exercise that makes you break a sweat, eat mostly whole foods with an occasional sweet treat, and find things that bring you joy. Pretty simple, right? So get out there, have fun and enjoy the natural ‘endorphin rush’ of your life!