How do you naturally boost your happy hormones?

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Endorphins are often called happy hormones: if the brain produces enough of them, a person is in a good mood. However, this is not the only function of these substances

Endorphins naturally reduce pain, make it easier to cope with stressful situations, increase productivity and activate thinking. They are also involved in regulating blood pressure and promote rapid wound healing. How to naturally increase the level of happy hormones? We suggest.

Stimulating the production of endorphins in the body is not as difficult as it seems. Here are some of the best ways.

Workout and physical activity

The release of endorphins is closely related to muscle activity. The happy hormones begin to be released after just 30-40 minutes of continuous exercise, and after an hour their concentration increases 10 times. At the same time, the feeling of lightness and well-being persists for several hours after the end of physical activity. Aerobic exercises are particularly good at raising endorphin levels: walking, jogging, swimming, stationary bicycle, skating, rollerblading, skiing, playing sports. Choose an activity you enjoy!

Listening to music

When you listen to your favorite tunes, your brain produces endorphins. This is, in part, the basis of music therapy – this method allows you to address psychological issues by listening to specific pieces of music

A variety of activities

The production of endorphins is promoted by new emotions and impressions, a change of scenery. At the same time, especially useful is contact with works of art, that is, going to exhibitions, museums, theaters. Be creative, for example, sign up for drawing lessons

A reason to laugh

When we laugh, endorphins actively enter the bloodstream, and this is promoted not only by positive emotions, but also by contraction of the abdominal muscles. The emission will be greater if you stand next to a person who is also laughing

Exposure to the sun

Try to spend more time outside. When exposed to ultraviolet radiation, the body produces vitamin D, which is necessary for the synthesis of endorphins. If the weather forecast does not promise sunshine, you can go to a solarium. Even a few minutes’ exposure of your skin to UV radiation will improve your mood.

Spicy foods and more

Since one of the main jobs of endorphins is to relieve pain, they are always produced when we feel it. The burning sensation you get in your mouth when eating spicy foods is similar to pain, so the release of endorphins is increased. It is true that this method should not be abused – spicy food in large quantities is harmful even to a completely healthy stomach.


Strawberries are rich in vitamin C. Other vitamins in this fruit can help produce endorphins by stimulating nerve impulses. One of the benefits of strawberries is also antioxidants that remove harmful toxins from the body. Strawberries are delicious on their own and make a great addition to your diet.


Source of vitamin C. This vitamin, along with the glucose and fructose contained in these fruits, effectively improves mood and stimulates the production of endorphins.


Source of vitamin C and fruit rich in antioxidants. Oranges can rightly be considered as a mood enhancer. Moreover, this fruit also contains vitamin B, which improves mood.


Bananas are full of potassium, which helps strengthen nerves and receptors. The natural sugars in these fruits will quickly boost your energy stores.


Pepper also increases endorphin levels. Studies have shown that the warmer and spicier the food, the more endorphins are released. This is great news for lovers of spicy foods.


Everyone knows that chocolate is great for boosting mood. Even eating a small piece of this treat will make you feel good as you get a powerful charge of endorphins.

Relaxation and meditation

Relax and calm your nerves. Just 15 minutes of meditation or yoga is enough to release endorphins. You can even meditate at your workplace. Close your eyes, take a deep breath and let go of all your problems for a while. Massage also does a great job of boosting happy hormones. The sensations of touch are beneficial for both body and mind.

Read also Body neutrality – a new movement is the answer to body positive. What does it consist of?

Main photo: Edward Berthelot/ Getty Images Entertainment/ Getty Images

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