"They're a drug," says Dr. Nancy North, a certified chiropractic sports physician. "There is nothing your body can't give you that isn't better than what you can get from the outside. If people would just exercise hard and eat the right foods, they'd get all the highs they want."

Certain foods like chocolate and chile peppers, as well as sweaty exercise, are among the many triggers for endorphin release. Strong emotions such as pain, love and fear also can elicit the chemical reaction, as can deep breathing, sunshine, laughter and, yes, sex.

In the most laymen of terms, North explains that endorphins are chemicals in the brain that act a lot like opiates such as morphine, heroin or opium by affecting behavior and mood. They are a strong analgesic, and when not alleviating pain they can create a short-term sense of euphoria.

"Endorphins work with oxygen in the brain to enhance the hormones we need in our body, the type of hormones that make people feel relaxed, at ease, provide a feeling of well-being."

Heart-pumping exercise is probably the best-known endorphin trigger, North acknowledges. The feeling that results from a hard workout often is referred to as a "runner's high," but it doesn't really matter what type of exercise you do as long as it increases the heart rate and sends oxygen to the brain.

"Anytime you oxygenize your brain, you're helping to stimulate the good hormones, the good chemistry," says North, a former fast-pitch and women's baseball national champion and amateur snowboarding medalist.

Just like any "drug," endorphins can be addictive, resulting in excessive behavior. "People can abuse it," says North. "When anybody overdoes anything it can be a negative."

An adverse impact of long-distance running on women, for example, is the interruption of the female cycle due to a shift in hormones. Another detrimental effect, like with any drug, is withdrawal.

"Athletes at a good fitness level aren't just bummed out when they get injured; they go through endorphin withdrawal and become very grumpy and irritable," says North. "They may run too long or fight too hard because they want that calming down feeling the endorphins give them."

Another drawback: endorphins only mask pain temporarily. When the high wears off, the pain usually returns. And sometimes the only way to make that pain go away is to return to the activity that released the endorphins. In some cases, that can lead to obsessive behavior, resulting in too much exercise, too many tattoos, too much chocolate or even abusive conduct such as self-cutting or sadomasochism.

"It's all about moderation. For example, if women would just walk 30 minutes a day, they could get rid of their PMS and menopause symptoms because endorphins will help their hormonal chemistry," North says.

In Combination
Endorphins, like the drugs they mimic, often accompany an adrenaline rush. That's why activities such as riding roller coasters, watching scary movies, bull riding, jumping out of planes or fighting release the natural brain chemical.

The endorphins also prepare the body for anticipated pain, impacting everyone from soldiers about to head out to battle to women in labor. Painful activities like getting tattoos or multiple body piercings also elicit a similar release, says North. "It's like going off to war, but instead of stabbing someone else, they're the ones getting stabbed," she says. "The pain becomes pleasurable. And they can get hooked on it."

The endorphin release is enhanced for women in labor who engage in deep breathing techniques they learn in birthing classes. Deep breathing, North explains, helps oxygenate the blood, which in turn activates the brain chemistry. You don't have to be in labor to benefit from an endorphin release resulting from deep breathing. Any deep breathing techniques, including meditation, will result in a similar effect, says North. "It's a natural way to stimulate the brain." Positive emotions, including love and laughter, or simply thinking good thoughts, also will release endorphins. "You get that nice, feel-good high," says North.

Likewise, you can get that feeling from hot peppers, likely due to the body's protective response to the slight pain, the sweat and the increased oxygen to the blood.

Chocolate is certainly a food that makes people feel better, and many experts believe it's because it actually has an impact on the brain that triggers the release of endorphins. "When people eat chocolate, it helps secrete endorphins and gets people out of horrible moods, giving them more of a sense of well-being," says North.

Of course, the doctor recommends moderating chocolate consumption. "You always want to do stuff in moderation. You can even have too many carrots," she says.

And speaking of moderation, North says a little time in the sun can elicit endorphins as well.

"We need the sun; it does stimulate endorphins because it helps send oxygen to the brain."

To get the most benefit from the sun, North suggests spending about 15 minutes outside without sunglasses, explaining there are positive effects to absorbing sunshine through the optic nerves behind the eyes.

And then there's sex, which also increases the oxygen flow to the brain. Says North, "having regular sex can really help hormones by providing a feeling of well-being."

Source: Albuquerque Journal. Provided by ProQuest Information and Learning. Powered by YellowBrix.

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