What are Endorphins?
Endorphins are neuropeptides (small protein like molecules) produced by the central nervous system and pituitary gland that are used by neurons (nerve cells) to communicate with each other. Scientists studying the effects of morphine and heroin discovered that our brains have receptors for morphine and when morphine was given to people it binded to these receptors and relieved pain and also produced a feeling of euphoria or a “high”. But why would our brains have a receptor for morphine which is created outside of our bodies (exogenous)? They began to realize that these receptors were there for a reason and must also be activated by something from within ourselves (endogenous). Through this research endorphins were isolated as the substance that also binded to these receptors thus relieving pain and causing some euphoria.
Endorphins =
Endogenous Morphine
Endorphins are endogenous, meaning they are produced in our bodies and act like morphine to stop the transmission of pain signals and also when released provide a feeling of euphoria or a “high” similar to that of opioids. Simply put, endorphins are our body’s painkillers, they are released during times of pain or stress. Like neurotransmitters adrenalin, dopamine and serotonin they are our body’s feel-good mechanism. They can also be produced somewhat reliably by us doing certain activities.
How can I soothe myself?
How can I produce feelings of well-being without drugs but from within myself?
What can I do to cause endorphins to be released?
How can I have a Delightful Moment?
1 – 10-15 minutes of sufficient sun exposure on bare skin
Imagine waking up from a deep sleep in a dark air-conditioned room and walking outside into brilliant warm sunlight. How would that feel? Would every hair on your body stand on end? Think of sunlight as a charging station for your body. Would you feel more alert? more energized?
2 – Exercise – walking, running, dancing, swimming, aerobics, yoga etc.
Ask a runner about a “runner’s high”
- Look at the faces of people coming out of a yoga class
- Do you ever see miserable faces dancing and listening to music?
3 – Seek out laughter
- Laugh until it hurts, it’s also a great abdominal workout
4 – Sex
- The mother of the endorphin rush
5 – Some chocolate, Some alcohol
- Small amounts of chocolate and alcohol are known to release endorphins. More is not better.
- All things in moderation
6 – Listen to music
- Put together a playlist of happy, uplifting music
7 – Eat spicy foods
- Capsaicin in peppers gives the sensation that our mouths are burning thus triggering the release of endorphins
8 – Massage
- Long known to reduce stress and increase sense of well-being
9 – Aroma therapy
- Lavender and vanilla are thought to produce feelings of well-being
10 – Meditation or Prayer
- Deep breathing and clearing your mind help with self awareness and well-being
Delightful Moments along with proper diet, exercise and appropriate Vitamin D levels are the keys to being Delightful. Empty calories, sedentary lifestyle and lack of Vitamin D lead down a path toward obesity, depression, diabetes and heart disease among a host of adverse health conditions. The practice of treating symptoms without making an effort to solve the problem is not sustainable. It doesn’t work!
Taking personal responsibility for eating better, getting some exercise and maintaining sufficient Vitamin D levels is very doable and the health benefits over time are transformative. The results are real and lasting because we are in charge when we decide to take responsibility for ourselves and for our families.
What do I know?
I have been a community pharmacist in the same small town for 20+ years, a generation. I have seen kids become parents and I have seen parents become grandparents. I have been around for births and deaths and everything in between. I have seen medication work “miracles” for sick patients and I have seen medication be used as a crutch by patients. I have seen the dispensing rates of medications used to treat depression, type 2 diabetes, heart disease and chronic pain skyrocket. I have seen waistlines, blood sugars and stress levels gradually rise despite medications. I have personally gained and lost the same 20lbs. every year for the past 10 years and the underlying causes for all of this is the same: poor diet, lack of exercise and insufficient Vitamin D levels.
So, what am I doing about it?
Like any good pharmacist who cares about his patients, himself and his family and friends would do: I’m starting a bakery! We’re baking bread! Huh? What?
Why?
Bread is one of the most consumed foods in the world. It has been a sustainable staple in our diets for 30,000 years. That is not going to change. What is going to change at our bakery is the process of baking bread. We are going to make bread properly using a sourdough/fermentation process for all of our products, we are going to use whole grains and we are going to fortify all of our products with Vitamin D. We are going to make our products as “clean” as possible for bakery products, we are not going to use artificial preservatives. We are going to make bread the way it used to be made. We are going to provide a better choice.
And because we are going against the grain and recommending exposing skin to the sun there is also a responsibility to protect the skin from over exposure so we are developing a topical Vitamin D fortified sunblock. While the sun can provide tremendous health benefits the health risks of too much sun exposure are also very real. Remember SOME SUN = GOOD, TOO MUCH SUN = BAD. We will also be developing a topical formulation fortified with probiotics and Vitamin D for every day use because healthy skin and healthy guts are keys to a healthy life.
Also on the horizon are Vitamin D fortified products like pasta, yogurt, ice cream, milk, rice, oatmeal, cereal and even beer.