Day Two Hundred and Thirty Seven!!!!!!!!!

Endorphins 


Endorphins are natural pain killers and they are active in different parts of the body, not just the brain. When you are injured or you are in pain (either physically or emotionally) your body releases these chemicals in order to help block the pain. Endorphins are actually morphine like substances and they originate in the brain itself. Endorphins are released during times of stress, strenuous exercise, and also when you are eating spicy food. 


We have something throughout our body called Mu-Opioid receptors. These are located throughout our body; in the brain, in the spinal column, and also in the gut. This is our bodies natural morphine, indigenous brain chemicals called indigenous opioids. There are three major types, the dynorphins, the enkephalins, and the endorphins. 


When chronically reliant on any substance, dynorphins are released in order to inhibit ventral segmental area (VTA) neurones to prevent them from exciting the nucleus accumbens, attributing to tolerance of the pleasurable effects of the substance. If you overstimulate the brains reward circuit this triggers a release of dopamine. So, for example, because today is Fathers Day, we are having a chocolate ice cream cake. This overload to the brains reward circuit will release a large amount of dopamine, my brain is going to interpret that release of dopamine as a reward prediction error, which in turn will back-up the environmental cues associated, Fathers Day. So chances are, when I encounter this cue in the future, the next holiday for example, I will experience a very strong craving for another ice cream cake treat. 


Environmental cues play a central role in regards to the release of dopamine, strengthening the connection between my need to eat, not because I am hungry, but just because I have been cued to do so. Working on creating redirection strategies is extremely important to counter this compulsive need and those strategies are based in opportunities to increase my endorphins, my feel good hormones instead of allowing environmental cues to rule what I do. 


Here are some re-direction strategies to increase endorphins instead of being a slave to environmental cues;

1. Indulge in a sweet treat. When we go shopping we buy a dark chocolate bar, 75% or 80% coco, and I limit myself to two squares. It is a great pleasure to look forward to on my drive home after shopping. Coco contains mood boosting substances such as phenethylamine giving my body an endorphins boost and theobromine another chemical that surpasses pain, allowing me to feel more pleasure. 
2. Have your very special food on special occasions. We don't go to the movie theatre very often, but when I do I love buying a package of nibs. Your favourite food also makes your brain release endorphins to elevate mood.
3. Exercise. Working out is a stress to your system and when you stress your system your brain produces endorphins in order to be able to cope with the stress. For me, I love going for a walk, just being outside makes me feel better.
4. Laugh out loud. Laughing releases endorphins and I love to laugh and it is good to remember to find things that make you laugh when you are feeling low. 
5. Sex. Sex releases a flood of endorphins, plus the hormone oxytocin which makes you feel warm and fuzzy (if it’s good). And you can do it yourself! just remember that.
6. Make music. Singing a tune while listening to music or if you are a musician playing music even tapping or humming or dancing along with listening to music increases the release of feel good hormones. 
7. Have fun with friends. Just being out and about with others improves your endorphin flow.
8. Eat spicy food. Your body senses the heat and responds the same way it responds to pain which is the release of endorphins. 
9. Drink wine. They call it happy hour for a reason. When you drink your brain releases endorphins, but good to remember just like the chocolate and your favourite treat, you can only have so much. 
10. Spa day! Having a charcoal mask, pulling that sucker off will release endorphins, let me tell you! Sitting in the hot tub, going into the sauna, all a great way to flush out toxins as well as increase those feel good hormones. ​