What Are Endorphins, and More Importantly How Do We Get Them?

Endorphins are known as mood enhancers, and these brain chemicals can put us in a better mood and for some even a euphoric state. Knowing what can set off these mood enhancers without taking drugs or medication will be much better for our long-term health. Exactly what are they? Breaking down the word, endorphin means "morphine-like substance produced by the body".

The reason humans developed this ability to create endorphins is not to get into a euphoric state, but as a stress mechanism to reduce our perception of pain. So when we exercise over a long period of time, such as running a marathon (known as a "runners high"), endorphins are released in response to the pain. This endorphin release varies among people. Studies have shown that there are other ways to stimulate endorphin secretion, such as acupuncture and message therapy. The practice of meditation has also been used by some people.

There is one other way that has been known to produce levels of endorphins in some people: food. These are some of the foods that are known to release endorphins.

1. Chocolate. Some people really crave this during times of stress, and chocolate has long been considered the best food to cause the release of certain neurotransmitters. These are the molecules that transmit signals between neurons in the brain. Is what makes chocolate special is a unique neurotransmitter that is released by chocolate called phenylethylamine. This is known to cause feelings of excitement as it works as an amphetamine. Fortunately it will increase our mood and diminish depression without causing addiction.

2. Oranges. Because they are high in vitamin C, they are a great endorphin producer. They also are excellent sources of antioxidants, the B vitamins and flavonoids.

3. Chili peppers. They actually release endorphins and the hotter the better. It is thought that it is because of the pain factor with hot peppers. (Remember, endorphin release is a response to pain).

To further complicate things, we will bring up another term: serotonin. What is the relationship between this and endorphins? Serotonin and endorphins are two of six main neurotransmitters produced naturally by the brain. Both are known to boost emotions, but endorphins are more intense. Endorphins are more likely to be triggered by physical exercise, along with the foods mentioned above. Serotonin release is more food-based.

There are many more foods that will produce the comforting effects caused by serotonin. Complex carbohydrate consumption has been known to improve serotonin levels, so some people have been known to unconsciously crave high-carb foods when they need rest. Instead of eating refined sugars, opt for complex carbohydrates like starchy vegetables, oatmeal, whole-grain cereals and legumes.

One must be very careful not to eat foods for a "serotonin effect" en masse, as they can become habit-forming and lead to overweight. Even chocolate, which has a reputation for producing the endorphin high, must be consumed in moderation to prevent unwanted side effects. In tests, it was found that the amount of chocolate for optimum health is a very small amount. To give a visual of how much chocolate is the right amount, it is about one square of chocolate a day or half of a small chocolate Easter egg in a week's time. Obviously, more isn't better.