I introduce 12 lifestyle factors that can initiate endogenous (internal/natural) opioid peptides via different mechanisms based on my years of research and experience in biochemicals in the brain.

This story reflects my research and personal experiences related to endorphins in cognitive science. This post does not include health advice. It is only for information and awareness purposes.

Photo bySarah NoltneronUnsplash

Do you want to taste pleasure, joy, and serenity daily, regardless of your circumstances? If your answer is yes, I have a dozen options for you. As a bonus, they won’t cost you like their synthetic versions and can be used at your convenience.

Ancient wisdom tells us happiness comes from within the inside. Modern science and technology show the mechanisms which I will articulate in this article.

Friends, colleagues, and loved ones tease me about whether I’m on drugs when I experience natural joy in dull moments and stay calm and composed amidst crises. They know I don’t use any drugs.

They accepted and got used to my distinctive behavior as I educated them about entering an altered state of mind intentionally, responsibly, and sustainably without using man-made drugs but using our endogenous opioid peptides and neurotransmitters with healthy lifestyle choices.

The body creates endogenous opioid peptides (endorphins) for pain and pleasure. Everyone has this capability coded in their genes. The brain has a map of every tissue, organ, and system to release these peptides as needed.

As I mentioned endorphins in almost all my health and wellness-related articles, some readers wanted to learn more about them and asked me to provide practical steps to create them.

In this article, I only focus on the pleasure aspect of endorphins due to the scope of this post, which introduces 12 activities that can trigger them.

I exclude exogenous opioids, which are highly risky and addictive, as documented in Nature.

First, I provide an overview of endorphins at a high level without going into scientific and technical details as they are highly complex. This intro might help you to understand my points in the practical sections. I provide many benefits of endorphins in the conclusions section.

The good news is that these 12 healthy lifestyle choices can also contribute to growth factors like BDNF, create new neurons in the brain for neuroplasticity, and boost our cognitive reserves.

An Overview of Endogenous Opioid System and Endorphins

While clinical studies on the endogenous opioid systems gained momentum in the 1980s, research on endogenous opioids and their receptors started in the early 1970s.

As documented in this NIH book chapter, “In 1975, John Hughes and Hans Kosterlitz reported the first evidence of endogenous opioids in brain extracts. The compounds that they first isolated were termed enkephalins.”

Rabi Simantov and Solomon Snyder isolated morphine-like peptides from the calf brain. They were called mind molecules. However, in the same years, Eric J. Simon independently discovered opioid receptors, and he coined the term “endorphins.”

During the 1980s, researchers discovered that the endogenous opioid system has a role in regulating cell proliferation. Since then, multiple studies have advanced our understanding of the opioid system and its role in pain management, addiction, mood regulation, and pleasure.

The endogenous opioid system

This system is a complex network of naturally occurring molecules within the body that interact with opioid receptors to regulate various physiological and psychological processes.

The system consists of endogenous opioid peptides, opioid receptors, and enzymes involved in the production, release, and degradation of these peptides.

The endogenous opioid system regulates pain perception, stress responses, mood, reward and pleasure, and immune function. It interacts with neurotransmitters to modulate these processes.

Opioid Receptors

Opioid receptors are proteins located on the surface of cells throughout the body, particularly in the central nervous system and peripheral tissues.

There are three main types of opioid receptors: mu, delta, and kappa. Each receptor type has different distributions and functions within the body.

When endogenous opioid peptides bind to their corresponding opioid receptors, they activate specific signaling pathways, leading to various effects. The activation of mu receptors is associated with pain relief and euphoria. Delta and kappa receptors affect pain modulation and mood regulation.

Opioid receptors in various body parts are responsive to endogenous opioid peptides and polypeptide hormones generated through proteolytic cleavage. They are expressed in the peripheral and central nervous systems, modulating neuronal circuits and functions.

Endogenous opioid peptides [aka Endorphins]

The public term endorphins might be misleading. Therefore, I use endogenous opioid peptides. They are small proteins (endorphins, enkephalins, and dynorphins) released in response to pain and pleasure.

Different types of endorphins collectively contribute to the complex regulation of pain, pleasure, mood, emotions, and well-being in our bodies.

While enkephalins, beta-endorphin, and dynorphins are commonly recognized as significant endorphins in the literature, there are additional endogenous opioid peptides like endomorphin-1, endomorphin-2, leu-enkephalin, met-enkephalin, and nociceptin (orphanin FQ).

Unless you work in the field, you don’t need to know details, but it will be helpful to understand that they all have different effects via different mechanisms, which I cover in the following sections for awareness.

12 Lifestyle Choices Initiating Endorphins

The exact mechanisms underlying endorphin release during the following activities are still being studied, but significant work is documented in the literature.

So, I will briefly summarize them from credible research papers.

The interaction between endogenous opioid peptides and neurotransmitters, which I introduced previously, contributes to the pleasurable and happiness-inducing effects of these activities collectively.

1 — Vigorous Physical Exercise

I start with the most researched aspects of endorphins. Physical exercise, particularly aerobic exercise, can trigger the release of endorphins through various mechanisms. Therefore, many athletes, especially runners, get addicted to exercise.

Exercise activates the hypothalamus, causing the release of beta-endorphins from the pituitary gland. These endorphins bind to opioid receptors in the brain, spinal cord, and peripheral tissues, producing analgesic effects and a pleasant sense of well-being.

During exercise, the brainstem (periaqueductal gray area) is activated. This activation can release enkephalins and endorphins to reduce pain perception and induce feelings of euphoria.

Exercise can also stimulate the release of dopamine associated with reward and pleasure. The interaction between endorphins and dopamine in the brain’s reward pathway contributes to the pleasurable feelings experienced during and after exercise.

2 — Meditation and Mindfulness

Meditative practices can activate the prefrontal cortex, regulating emotions and attention. The prefrontal cortex can modulate the release of endorphins in response to a meditative state from mindfulness activities like meditation and yoga.

The insula, a brain region that processes emotions, is activated during meditation. This activation can trigger the release of beta-endorphins, contributing to calmness and joy.

Meditation and mindfulness practices can also increase blood flow and activate the anterior cingulate cortex, regulating emotions and pain perception. This activation can enhance the release of endorphins and reduce stress and discomfort in the long run.

I documented the effects of meditation on brain chemistry and structure in a recent article titled Meditation Can Boost the Cortical Thickness in the Brain and Prevent the Thinning of It.

3 — Laughter

Laughing can activate the hypothalamus, which triggers the release of beta-endorphins. They are released from the pituitary gland into the bloodstream.

Similar to exercise, laughter can also activate the brainstem, which leads to the release of endorphins. The subsequent interaction between endorphins and dopamine in the reward pathway might enhance joy and happiness.

Therefore, people enjoy comedy shows and jokes to laugh and lower stress. Intentional laughter and laughter yoga are being used as adjunct therapies for mental health, as I explained in previous articles.

4 — Intimacy

Intimacy and sexual stimulation have a profound impact on the brain and the release of endogenous opioid peptides.

During intimate and sexual experiences, the hypothalamus is triggered to release endorphins. These endorphins contribute to the feelings of pleasure and relaxation accompanying these experiences.

Simultaneously, the nucleus accumbens, a vital component of the brain’s reward pathway, becomes activated. This activation triggers the release of dopamine, another neurotransmitter involved in the brain’s pleasure and reward mechanisms.

The interaction between dopamine and endorphins can enhance the overall experience of pleasure and happiness, intensifying the positive feelings associated with intimacy and sexual activity.

5 — Listening to Music

Listening to music (upbeat and uplifting tunes) can stimulate the release of endogenous opioid peptides.

As documented in this paper, music can enhance activity in the hypothalamus, brainstem, and anterior cerebellum. Activation of these brain regions can release endorphins and contribute to mood enhancement.

In addition, music can influence the entire limbic system, including the amygdala and hippocampus, which are involved in emotional processing and memory. This interaction can modulate endorphin release and affect mood.

6 — Eating Certain Foods

While eating all types of foods does not directly trigger the release of endorphins, some foods can indirectly influence endorphin levels.

As documented in this paper, all palatable foods can stimulate endorphin release in the brain. Thus, this is the most likely mechanism to account for mood elevation.

Foods like dark chocolate, spicy foods, and meals rich in omega-3 fatty acids can activate the brain’s reward pathway, leading to the release of dopamine.

The interaction between dopamine and endorphins might contribute to a sense of well-being and satisfaction.

7 — Exposure to Sunlight

Exposure to sunlight outside (not from the window) can influence endorphin release through various mechanisms.

As documented in this paper, ultraviolet radiation can increase blood levels of endorphins. Melanocytes in human skin express a fully functioning endorphin receptor system.

Sunlight exposure can stimulate the production of Vitamin D in the skin. Adequate vitamin D levels are associated with improved mood and increased endorphin activity.

Sunlight exposure can regulate serotonin levels, indirectly impacting endorphin release and mood.

8 — Massage and Acupuncture

Massage and acupuncture can stimulate the release of endogenous opioid peptides through two mechanisms.

Various massage techniques and acupuncture can stimulate mechanoreceptors in the skin and muscles, triggering neural pathways that activate the release of endorphins and promote pain relief and relaxation.

These alternative therapeutic practices can activate the parasympathetic nervous system, enhancing endorphin release and inducing calmness, joy, and well-being.

9 — Hobbies and Pleasurable Activities

Participating in activities that bring joy and satisfaction can potentially stimulate the release of endogenous opioid peptides and dopamine by activating the brain’s reward pathway.

Any activity allowing us to laugh, move, and concentrate can release or enhance endorphins. Hobbies enhanced the quality of my life.

Some hobbies that can release endorphins are gardening, dancing, cooking, movies, pets, singing, playing with kids, and altruistic activities.

10- Intermittent and Long Term Fasting

During fasting, the body undergoes many metabolic changes that can potentially affect endorphin release.

Fasting can increase the sensitivity of opioid receptors to endorphins. This enhanced sensitivity might amplify the effects of endorphins when they are released.

Fasting can activate the stress response system, causing the release of endogenous opioids as a natural pain and stress response mechanism.

For example, this interventional study in 1990 confirmed that the plasma level of beta-endorphin is significantly increased in subjects fasting for 5–10 days. I certainly feel this remarkable effect in my long-term fasting for many years.

Reduced caloric intake during fasting can affect the balance of neurotransmitters, influencing endorphin release and mood regulation.

11 — Cold Showers and Sauna

Cold showers and exposure to cold and heat, like through dry saunas, can have a significant impact on endorphin release.

Exposure to cold water stimulates the body’s cold shock response, triggering the release of endogenous opioids as a protective mechanism.

Cold showers can activate the sympathetic nervous system, leading to the release of neurotransmitters, hormones, and endorphins.

Cold exposure can cause vasoconstriction followed by vasodilation, promoting improved blood circulation and increasing the delivery of endorphins and other neurotransmitters to various body parts.

Exposure to a high temperature in a sauna can raise body temperature and activate the hypothalamus, which can trigger the release of endorphins.

The sauna can cause blood vessels to dilate, promoting increased blood circulation. This enhanced circulation can facilitate the distribution of endorphins and other neurotransmitters throughout the body.

Dry saunas can activate the parasympathetic nervous system, leading to a relaxation response. The heat in a sauna can alleviate muscle tension and soreness. These changes can promote the release of endorphins and induce feelings of calm and well-being.

12 — Social Interaction

Positive social interactions can stimulate the release of endorphins through emotional bonding amplified by oxytocin.

Interacting with loved ones and engaging in positive social experiences promotes emotional bonding and activates brain regions associated with pleasure and reward, releasing endorphins.

Social support and positive social interactions can reduce stress and activate brain regions involved in endorphin release, contributing to feelings of happiness and well-being.

Conclusions and Takeaways

Now, you have a dozen options to create endorphins daily. But you may wonder why we should consistently create endorphins, as I have been doing for many years.

From my research and experience, the daily creation of endorphins naturally can benefit our health, happiness, and quality of life.

Endorphins can uplift our mood, create happiness and contentment, and lower the risks of anxiety and depression. Regularly stimulating endorphin release can produce a positive and balanced emotional state.

Endorphins can alleviate physical and emotional tension, providing a calming effect on the body and mind. Regularly releasing endorphins can lower stress levels and improve resilience to stressors.

Regular endorphin release through exercise and physical hobbies can increase mental and physical energy and improve our psychological and physical fitness.

Endorphins can regulate appetite, improve sleep quality, and support a healthy immune system, lowering the risks of metabolic and mental health conditions.

Endorphins can positively affect cognitive function, including improved focus, attention, memory, and task-switching. When we have increased endorphins in the bloodstream, we can let go of our worries more easily.

They can increase motivation and drive, leading to greater creativity, productivity, and performance at work.

Activities that stimulate endorphin release provide opportunities for social interaction and bonding. They can enhance feelings of connection, trust, and empathy, strengthening relationships.

Regularly creating endorphins can give long-term mental health benefits. By promoting positive emotions, reducing stress, and supporting well-being, endorphins can contribute to a healthier mental state and potentially reduce the risk of mental health disorders.

The key takeaway of this story is scheduling fun activities daily to initiate endorphins and other neurotransmitters like dopamine, serotonin, and oxytocin for better health, happiness, and longevity (graceful aging).

Thank you for reading my perspectives. I wish you a healthy and happy life.

If you found this story helpful, you may also check out my other articles on NewsBreak. I write important life lessons based on my decades of research and experience in cognitive, metabolic, and mental health as a postdoctoral researcher and executive consultant.