A funny joke, a hug from a friend, and an indulgent square of dark chocolate are things that can make you feel good. That’s because your body releases endorphins, sometimes called “feel-good hormones,” when you experience something pleasurable. These powerful natural chemicals can ease pain and anxiety while also boosting feelings of pleasure. But if you have low levels of these hormones, you may not feel your best physically and mentally. The good news is that you may be able to enhance your body’s production of endorphins to reap the benefits.

The benefits of endorphins

Endorphins are your body’s way of helping you deal with pain and stress. When your body releases endorphins, they help reduce your perception of pain. When you get injured or sick, for example, they can help you feel better. Endorphins are also thought to:

  • Lessen anxiety
  • Increase happiness and self-esteem
  • Improve immune function
  • Reduce inflammation
  • Help cognitive function, including memory

Endorphin deficiencies

Scientists are still studying the health effects of endorphins, but it is believed that when your endorphins are low, your health can be negatively impacted and you can experience potentially debilitating psychological and physical conditions, including:

  • Addiction
  • Anxiety
  • Body aches and pains
  • Chronic headaches
  • Depression
  • Fibromyalgia
  • Moodiness
  • Sleep issues

Some drugs, such as alcohol and opioids, are known to stimulate the release of endorphins in the body and can positively impact mood and sensitivity to pain, but their long-term use can actually have the opposite effect.

How to increase your endorphins

The good news is that research shows you can enhance your body’s production of endorphins through exercise or simple activities you may enjoy, such as:

  • Creating art
  • Doing aerobic exercise (like bicycling, dancing, swimming, and walking)
  • Eating citrus, dark chocolate, or spicy food
  • Getting a massage
  • Helping others
  • Listening to music
  • Meditating
  • Soaking in some sun or in a tub
  • Spending time with friends and family
  • Watching an uplifting or funny TV show or movie

Popular culture has held for years that the elusive “runner’s high” some athletes experience after vigorous exercise is due to endorphins. But research shows that, while exercise can release endorphins, which can enhance your mood and block pain, the postworkout feeling of bliss may actually be from endocannabinoids, another biochemical substance that can influence mood and produce feelings of euphoria.

In some cases, doctors prescribe regular exercise for individuals experiencing anxiety or depression, and studies have shown that people who exercise regularly have lower rates of mild to moderate depression and tend to feel happier. Flavonoids in dark chocolate are thought to boost endorphin levels, but if you want to get the full mood-boosting effects from chocolate, you need to consume products that contain at least 70 percent cocoa. Just be mindful that chocolate products can also contain unhealthy sugars and fats.

Science’s understanding of endorphins’ role in our bodies continues to evolve, but it’s clear that you can harness their ability to enhance your mood and well-being. So if you would like to eat some chocolate, go on a walk, or have a chat with a good friend, go ahead—you might enjoy a boost in happiness-boosting endorphins.

If you suspect that you have an endorphin-related health condition, consult with your physician.