hptt//: www.uefdelhi.wordpress.

com Issue: 4th July 2014

ENDORPHINS: HAPPY HORMONE!

By Able Huten

INTRODUCTION

Happiness is something that everyone longs for. However, sadly, not everyone has it. Happiness is
not a tangible thing that one can buy or hire; if it is so, billionaires and millionaires would be the
happiest persons on this planet earth. The truth is, happiness is more than just having a fat bank
balance, perfect looks or even a perfect relationship. Happiness comes from within. This is why, if
you truly want to be happy, you need to work on yourself, first.

Happiness could be found in simple silly things and activities; and it is not only an emotional or
spiritual issue, but also a physiological issue. And though there are also many factors responsible
for bringing happiness in humans, in this article, I would like to present to you the physiological
aspect of happiness.

ENDORPHINS

Endorphins are hormones that allow the body to feel calm and relaxed. They are also commonly
known as happy hormone, simply because it makes you feel calm, relaxed and pleasurable. It is the
body’s natural medication, which relieves tension and helps us sleep better. Endorphins are usually
produced as a response to pain, fear or stress.

In addition to decreased feelings of pain, secretion of endorphins leads to feelings of euphoria,

modulation of appetite, release of sex hormones, and enhancement of the immune response. With
high endorphin levels, we feel less pain and fewer negative effects of stress.

Chemically, endorphins are neurotransmitters, chemicals that pass along signals from one
neuron to the next. Neurotransmitters play a key role in the function of the central nervous system
(CNS) and can either prompt or suppress the further signaling of nearby neurons. Endorphins
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consist of two parts: “endo” and “orphin”. These are short forms of the words endogenous and
morphine, intended to mean "a morphine-like substance originating from within the body."

They originate in various parts of your body: the pituitary gland, spinal cord and throughout
other parts of brain and nervous system. And they interact mainly with receptors in cells found in
regions of the brain responsible for blocking pain and controlling emotion.

There are 20 different kinds of endorphins. The three most common are beta-endorphins,
enkephalins and dynorphins. Out of the three, beta-endorphins, are stronger than morphine and
have been shown to play a part in everything from alcoholism to diabetes to aging of the brain.

How do endorphins make us happy?

The majority of human’s emotions are process by limbic system in the brain. This system includes
the hypothalamus, the region that handles a range of functions such as breathing, hunger,
emotional response, sexual satisfaction etc. The limbic system is also rich with opioid receptors.
Now, when endorphins reach the opioid receptors of the highly emotional limbic system, and when
everything is working normally, we experience pleasure and a sense of satisfaction.

In this way, endorphins interact with the opiate receptors to reduce our perception of pain and act
similarly to drugs such as morphine and codeine. However, in contrast to the opiate drugs
(Heroin), activation of the opiate receptors by the body’s endorphins does not lead to addiction or
dependence.

Why Aren't Endorphins Addictive?

When endorphins lock into the opioid receptors, they are almost immediately broken down by
enzymes, allowing them to be recycled and reused down the road. However, when similarly shaped
but chemically different opiates lock into these same receptors, they are resistant to the enzymes
and continue reactivating the receptors over and over, extending the "high" and increasing
euphoric feelings, as well as the likelihood of dependence.

WHAT TRIGGERS ENDORPHINS?

Some of the major food products and activities that trigger endorphins are:

1. Chocolate:

Even a single bar of chocolate causes the release of endorphins. Whenever you feel down, stop
thinking about the weight and grab a chocolate to lift up your mood and body. This is one of the
reasons that people often crave for chocolate in stress and associate happy feelings with it. They
also consist of antioxidants, which protects the body from aging.

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2. Chillies

Good news for most of the Northeast People! The substances that give chilli peppers their spicy
intensity when eaten or applied topically are called capsaicins (8-methyl-N-vanillyl-6-nonenamide)
and several related chemicals, collectively called capsaicinoids. When consumed, capsaicinoids
bind with pain receptors in the mouth and throat that are responsible for sensing heat.

Once activated by the capsaicinoids, these receptors send a message to the brain that the person
has consumed something hot. The brain responds to the burning sensation by raising the heart rate,
increasing perspiration and release of endorphins.

3. Exercise

Exercise stimulates endorphin production as well, but for a different reason. You're probably
familiar with the term "runner's high," which refers to the euphoric feeling one sometimes gets
when exercising. Researchers have found that light-to-moderate weight training or cardiovascular
exercise doesn't produce endorphins, only heavy weights or training that incorporates sprinting or
other anaerobic exertion.

When your body crosses over from an aerobic state (with oxygen) to an anaerobic state (without
oxygen), it's suddenly operating without enough oxygen to satisfy the muscles and cells screaming
out for it. This is when the "runner's high" occurs.

4. Meditation

Mediation acts against your “fight or flight” hormones (cortisol) and lowers your heart rate,
creating a calming sensation in your body. This triggers the hypothalamus in the brain to produce
and secret beta endorphins, which are the key to the lingering calmness you feel after your
meditation. Regular practice of meditation can help you lower your blood pressure and cholesterol.

Examples: Tai chi, Pilates and yoga are believed to trigger endorphins.

5. Alcohol

Light to moderate drinking stimulates endorphins, but heavy drinking doesn't. Drugs that block the
attachment of endorphins to receptors have been shown to eliminate cravings in alcoholics.

6. Massage

During massage, large amounts of endorphins are released into the bloodstream explaining the
slightly groggy effect, lightheaded, sense of well-being.

7. Music

Researchers have found that listening to certain music causes biochemical changes in the brain.
They have even identified which songs are best for boosting endorphins. Abba's "Dancing Queen"
was high on the list along with "Stairway to Heaven" by Led Zeppelin.

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8. Smile

Research has reported that smiling releases endorphins, which are natural pain relievers, along
with serotonin, which is also associated with feel good properties.

Duchenne smiles are the only type of smile that creates these positive effects. These smiles engage
the muscles in the mouth, cheeks, and eyes and are considered to be genuine smiles.

9. Walk Barefoot

Studies have found that walking barefoot (on a safe surface) helps your body release those happy
chemicals (endorphins) into your system, reduce your stress levels, and boost enjoyment, MOOD
and overall health. And if you are doing so with MINDFUL movement and presence, paying
attention to the way your body is connecting to the ground, you are receiving a double dose of
wellness in your system that can help the rest of your day to be filled with more peace, joy and
purpose as you continue to walk.

11. Socialize

When you simply interact with other humans, endorphins will be released by your body. This is
why healthy social interactions are essential for a person’s health and well-being.

12. Kissing

Not to undermine kissing. Kissing is good, if you stick to kissing the same person. If not, the
widespread of other germs and viruses can be uncanny. Flu viruses can be spread through the
sharing of saliva. Though kissing releases endorphins, it is better you try the other ways without
risking yourself.

REFERENCES

Wikipedia

Kirsti A. Dyer, MD, MS, CWS, Medical Wellness Archives Chocolate: Good for the Mind, Body & Spirit
2006: Volume 3, Number 1
http://www.medicalwellnessassociation.com/articles/chocolate_benefits.htm

Tom Scheve, Is there a link between exercise and happiness?

http://science.howstuffworks.com/life/exercise-happiness2.htm

Endorphins 101: A Guide to Natural Euphoria

http://www.fitday.com/fitness-articles/fitness/exercises/endorphins-101-a-guide-to-natural-
euphoria.html

Sillicon Valley Massage Therapy Group, Newsletter, 4th April, 2013

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http://www.svmassagetherapy.com/newsletter/SVMTGNEWSAPR2013.pdf

Sarah B. Weir, Shine Senior Writer | Healthy Living – Thu, Jan 26, 2012: How Endorphins Work
https://shine.yahoo.com/healthy-living/endorphins-232500595.html

Karen Kleiman, MSW, LCSW, This Isn't What I Expected, Published on July 31, 2012
http://www.psychologytoday.com/blog/isnt-what-i-expected/201207/try-some-smile-therapy

Dr. Karin, Get Happy: Go Barefoot!

http://doctorkarin.com/2013/09/get-happy-go-barefoot/

Glutted, Rob S, Jack Herrick, Zoe Volt and 16 others, How to Release Endorphins
http://www.wikihow.com/Release-Endorphins

Dr. Joseph Mercola (Picture) 22 Things Happy People Do Differently, April 08, 2013
http://articles.mercola.com/sites/articles/archive/2013/04/08/22-happy-habits.aspx

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