This may relate to the community aspect of performance, similar to the way social laughter is more likely to boost endorphins. Sunlight has more than one health benefit to offer.
It helps your skin produce vitamin D , an essential nutrient. It also boosts production of serotonin and melatonin , which can help improve your mood, increase your energy, and help you get better sleep.
The ultraviolet radiation in sun can also boost your endorphin levels. Getting outside a few times a week for about 15 minutes at a time will generally be enough for you to benefit from sun exposure. Always use sunscreen of SPF 15 or higher or cover exposed skin if you stay out for longer than 15 minutes. Massage therapy helps relieve stress and can help improve symptoms of some physical health concerns, such as chronic pain and fatigue. It can also have benefit during childbirth by reducing pain and increasing contractions, which can lead to a shorter labor.
These benefits are associated with the multiple hormones, including endorphins, released by massage. It also increases levels of oxytocin, dopamine , and serotonin.
Trading massages with a partner or close friend can be another good way to see an endorphin boost. Taking a long, hot bath can help soothe you after a stressful or tiring day. The heat of the water can help relieve tension and pain in your muscles, but it can also trigger the release of endorphins into your blood. Besides helping you unwind, regular hot baths may also help decrease risk for heart disease and help lower your blood pressure.
When bathing for wellness benefits, the longer the bath, the better. Why not light some scented candles or add some essential oil to combine bathing with aromatherapy for an additional endorphin boost? Bring a book or put on your favorite show, or even just meditate in the warm water. One man shares how — and why — he learned to meditate even though he….
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Health Conditions Discover Plan Connect. And in fact, our bodies do produce these chemicals that have this painkilling aspect. Since then, more and more studies show that there are actually a lot of activities that can cause a release of endorphins in the body: meditation , laughing , eating chocolate or spicy food , and even childbirth.
And exercise of course is another big one. Matthews says. That's because they don't work alone: serotonin and norphenylephrine, two other feel-good neurotransmitters, are also released during workouts.
According to Dr. Matthews, a serotonin and norphenlyephrine boost actually happens before an release of endorphins, in about 30 or 45 minutes of exercise. But the actual rise in endorphins doesn't really happen until after an hour of intense exercise.
Remember: Endorphins are a stress response, released to reduce pain and the perception of pain. So you have to get your body to a pain point to actually get that release, which means intense exercise is typically required. Here's the tricky part though: If you put too much stress on your body, Dr. Matthews says the response can backfire and your hard workout can leave you feeling aggravated or in a bad mood.
His best advice for reaching that sweet spot? Listen to your body. Kip Matthews, PhD. You may be wondering why it takes so long to raise endorphins during exercise when other ways, like eating chocolate or laughing, obviously don't take as long.
While running often gets the most credit for giving a "high"—often called a runner high—Dr. Matthews says it can really be done with any intense, hour-long workout of any form of exercise. By Mirel Ketchiff May 22, Save FB Tweet More.
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