Laughing releases endorphins and other feel-good hormones (e.g., dopamine and serotonin) and suppresses stress hormones (e.g., cortisol) to improve mood, reduce pain and stress, lower blood pressure, and support a stronger immune system ( 14, 15, 16, 17, 18, 19). The saying rings true: Laughter is the best medicine. Vigorous intensity exercise includes activities like indoor cycling, playing soccer, running, or skiing.ДЇortunately, around as little as 20вЂ“30 minutes each day can help boost your endorphin levels ( 11, 12, 13).

Moderate intensity exercise includes activities such as a brisk walk, a gentle bike ride, or gardening. Moderate to vigorous intensity aerobic exercise and strength training can lead to a surge in endorphins, along with other feel-good chemicals such as endocannabinoids, dopamine, and serotonin ( 11, 12, 13). ExerciseД®xercise is well known for its mood-boosting effects and role in decreasing symptoms of depression and anxiety ( 7, 8, 9, 10). Here are 8 ways to naturally boost your endorphins. SummaryД®ndorphins are neurotransmitters that are released by the brain to alleviate pain and promote pleasure. TheyвЂ™re also released during pleasurable moments, such as eating chocolate, having sex, or exercising ( 2). Though theyвЂ™re not fully understood, theyвЂ™re thought to be involved in how we perceive pain and pleasure ( 2).ДЇor example, endorphins are released during painful experiences, such as when you sprain your ankle, to temporarily relieve pain and discomfort. While various forms of endorphins exist, beta-endorphins are the most studied and known for their pain-relieving effects ( 1, 2). Interestingly, the term endorphin comes from the words вЂњendogenous,вЂќ meaning from the body, and вЂњmorphine, an opiate pain reliever. TheyвЂ™re a type of neurotransmitter - and in some cases, theyвЂ™re thought to be hormones, too - that act on opiate receptors to alleviate pain and promote feelings of pleasure ( 1, 2). TheyвЂ™re mostly controlled and released by the hypothalamus and pituitary gland ( 1, 2). The possible psychological mechanisms include improvement of self-efficacy, distraction and cognitive dissonance.What are endorphins and what purpose do they serve?Д®ndorphins, also known as endogenous opioids, are groups of protein chains called peptides. Exercise may also increase body temperature, blood circulation in the brain and impact on hypothalamic-pituitary-adrenal axis and physiological reactivity to stress. The changes in anxiety, depression and mood states after exercise are explained most frequently by the endorphin and monoamine hypotheses. the reductions in anxiety and depression after single sessions of exercise. The results confirm the acute effect of exercise i.e. They should be conducted for 15 to 30 minutes and performed a minimum of three times a week in programs of 10-weeks or longer. The most improvements are caused by rhythmic, aerobic exercises, using of large muscle groups (jogging, swimming, cycling, walking), of moderate and low intensity. The benefits are significant especially in subjects with an elevated level of anxiety and depression because of more room for possible change. The meta-analyses of correlational and experimental studies reveal positive effects of exercise, in healthy people and in clinical populations (also in patients with emotional disorders) regardless of gender and age. This article reviews the studies on the effects of physical activity on the emotional states-anxiety, depression and mood.

The endorphin effect