Endorphin Rush: How to Hack Your Body’s Natural ‘Feel-Good’ Boosters

When Emma, 34, an IT professional in Pune, found herself feeling constantly low and drained, she didn’t realise endorphins could be the missing link. “I felt stuck in a rut,” she explained. “No matter what I did, everything felt flat — like I was just going through the motions without any real energy or excitement.”

It wasn’t until she talked to her doctor that she learned about endorphins, the body’s natural “feel-good” hormones. These hormones are released in the brain and help improve mood, reduce stress, and even relieve pain. But when endorphin hormone levels drop, it can leave you feeling exhausted, emotionally drained, and unmotivated. 

Endorphins are hormones released by the pituitary gland and hypothalamus in the brain. They bind to opioid receptors (specific sites in the brain that respond to pain-relieving substances) in the brain's reward centres (areas of the brain that are involved in the processing of pleasure, reinforcement, and motivation), helping to reduce stress, anxiety, and even pain.

The name "endorphin" comes from "endogenous," which means produced within the body, and "morphine," a well-known pain reliever. There are around 20 types of endorphins, with beta-endorphin being the most studied. This particular endorphin is often linked to the "runner's high," a euphoric feeling that can boost mood after physical activity.

Here are a few benefits of endorphins. These hormones: 

• Help lower cortisol levels and promote relaxation
• Act as a natural antidepressant by boosting mood and reducing negative emotions.
• Are natural painkillers that reduce the perception of pain
• Improve self-confidence by creating a sense of well-being
• Enhance immune function
• Regulate sleep patterns, improving rest and recovery
• Increase focus and cognitive function by supporting mental clarity and focus

“When my doctor explained how endorphins work, it all made sense. I realised I needed to find ways to get them flowing again,” Emma shared.

Like Emma, many people experience low endorphin levels without realising it. Common signs of low endorphins include:

• Mood changes: Low endorphins can cause feelings of depression, anxiety, irritability, and mood swings. You may struggle to find joy in activities you used to enjoy.
• Pain: When the endorphin levels are low, you might experience more body aches, joint pains, or headaches.
• Sleep problems: Low endorphins can make it harder to get restful sleep.
• Addiction risk: Reduced endorphins may make someone more prone to addictions, like substance abuse or even exercise dependency.
• Impulsivity: Low endorphins can lead to more impulsive behaviours.
• Self-harm: Some people may engage in self-harm to trigger an endorphin release.

Like most people, Emma’s journey to feeling better wasn’t about major life changes but rather about small, consistent habits that helped boost her endorphins and improve her mood. Here are a few ways she found success:

• Laughter: Watching a funny show or spending time with friends can quickly lift your spirits.
• Music: Listening to upbeat music in the morning can set a positive tone for your day and elevate your mood.
• Sunlight: Spending time outdoors, especially in the morning, can boost energy and endorphins, leaving you feeling refreshed.
• Meditation: Practising meditation for a few minutes a day can help reduce stress and improve your overall sense of control and well-being.
• Massage: Physical touch, whether through a massage or even a hug, helps release endorphins and promotes relaxation.
• Physical activity: Exercising is another helpful trick often overlooked because people assume it will ultimately make them more tired and lethargic. It also requires a lot more motivation than the others to get started. Dr Aditi Acharya, a Mumbai-based psychiatrist, says, “Exercising daily for at least 20 minutes is an excellent way to boost endorphins in our body.”

• Green Tea has L-theanine, which promotes relaxation and boosts endorphin production.
• Resveratrol, a powerful antioxidant found in red wine, can boost endorphin release, contributing to a mild euphoric effect when consumed in moderation.
• Caffeine stimulates the central nervous system, triggering the release of endorphins and improving mood and alertness.

After making these changes, Emma noticed a significant shift in her mood and energy levels. 

“I felt lighter, more focused, and less overwhelmed. It wasn’t a quick fix, but the more I stuck with these habits, the better I felt,” she said.

If you’re feeling stuck, remember that simple actions can trigger powerful changes in your body’s natural mood boosters. Take the first step today to get those endorphins flowing and feel the difference.