Why Exercise and Endorphins Make You
Happy
January 29, 2016
Story at-a-glance
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Endorphins are your body’s “feel-good” chemicals, but
they may not be responsible for the so-called “runner’s
high” after exercise
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Endorphins increase in your blood following the stress
of exercise, but they don’t cross your blood-brain
barrier and therefore may not trigger exercise-induced
euphoria
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Anandamide (AEA), a neurotransmitter known as the “bliss
compound,” increases during and following exercise and
may be partly responsible for why exercise makes you
happy
By Dr. Mercola
Avid exercisers often enjoy a euphoric feeling after their
workouts. Sometimes called a "runner's high," this notable
post-workout boost in
happiness and energy levels is what keeps many devoted
exercisers coming back for more.
The feel-good vibes are typically attributed to endorphins, which
are neurochemicals produced in your brain's hypothalamus and
pituitary gland. These natural painkillers are similar in structure
to the drug morphine and activate opioid receptors in your brain to
help minimize pain.
Endorphins are linked to your body's reward circuits as well and
are associated with other feel-good activities like maternal
behavior, eating and drinking or having sex.1
Endorphins in your blood also increase in response to pain and
stress, such as
exercise, and it's long been suggested that these endorphins
help people feel good after their workouts. There's even a term,
"endorphin junkie," often used by gym rats who are "addicted" to the
exercise "high." There's just one problem.
Endorphins Can't Cross Your Blood-Brain Barrier
The idea that endorphins cause the runner's high has been in
circulation for decades. Dr. J. Kip Matthews, a sport and exercise
psychologist, told CNN:2
"Long-distance running was quite popular in the mid-1970s
around the same time that endorphins were discovered.
Anecdotally, there were a lot of reports of the so-called
'runner's high.'
… By suppressing the experience of pain, a number of
researchers put forth the idea that endorphins could be the
source of this euphoric feeling after intense exercise."
However, as CNN reported, research has shown that endorphin
levels might not increase in your body until you've exercised for a
full hour.3
So why you can still feel euphoric after a very short, intense
workout like
high-intensity interval training (HIIT)? Some research suggests
endorphins are only produced during anaerobic exertion, such as HIIT
or intense weight training (and not during typical aerobic exertion
unless you exercise for about an hour).4
This still doesn't explain the full picture, however, as most
related studies have measured endorphin levels in your blood
during exercise. This isn't indicative of the endorphin levels
in your brain, because endorphins can't cross your
blood-brain barrier.5
So while exercise may increase blood levels of endorphins, it's
the endorphins in your brain that would make you feel good.
And research hasn't proven that exercise increases brain levels of
endorphins.
What does increase in your brain following exercise is a
neurotransmitter called anandamide, sometimes known as the bliss
compound.
'Bliss Compound' May Be Involved in the Runner's High
Anandamide is a neurotransmitter and endocannabinoid produced in
your brain that temporarily blocks feelings of pain and depression.
It's a derivative of the Sanskrit word "bliss," and a deficiency is
associated with increased anxiety and stress.6
Anandamide is actually found in
chocolate too and is thought to be one reason why eating
chocolate may give you a boost in mood (chocolate also contains
other chemicals that prolong the "feel-good" aspects of anandamide).
In relation to exercise, however, anandamide levels are known to
increase during and following exercise. Anandamide may also be
involved in increasing a protein called Brain Derived Neurotrophic
Factor (BDNF).
In your brain, BDNF not only preserves existing brain cells,7
it also activates brain stem cells to convert into new neurons and
effectively makes your brain grow larger. Research published in the
journal Psychoneuroendocrinology concluded:8
" … [A]cute exercise represents a physiological stressor
able to increase peripheral levels of anandamide and that BDNF
might be a mechanism by which anandamide influences the
neuroplastic and antidepressant effects of exercise."
A recent animal study similarly found that anandamide might be
responsible for producing a "runner's high" in mice. According to
that study:9
"Exercise is rewarding, and long-distance runners have
described a runner's high as a sudden pleasant feeling of
euphoria, anxiolysis [anxiety relief], sedation, and analgesia
[pain relief]. A popular belief has been that endogenous
endorphins mediate these beneficial effects.
However, running exercise increases blood levels of both
β-endorphin (an opioid) and anandamide (an endocannabinoid) … we
… demonstrate that the endocannabinoid system is crucial for two
main aspects of a runner's high."
Exercise Also Boosts Serotonin, Norepinephrine and Your Body's
Stress Response
Exercise has undeniable effects on your mood, with anxiety
reduction key among them.
A study by Princeton University researchers revealed that
exercising creates new, excitable neurons along with new neurons
designed to release the GABA neurotransmitter, which inhibits
excessive neuronal firing, helping to induce a natural state of
calm.10
Commonly prescribed anti-anxiety drugs like Ativan, Xanax and
Valium actually exert a calming effect in this same manner, by
boosting the action of GABA. The mood-boosting benefits of exercise
occur both immediately after a workout and continue on in the long
term.
In addition to the creation of new neurons, including those that
release the calming neurotransmitter GABA, exercise boosts levels of
potent brain chemicals like serotonin, dopamine, and norepinephrine.
This may help buffer some of the effects of stress. Matthews, the
exercise physiologist, continued to CNN:11
"What appears to be happening is that exercise affords
the body an opportunity to practice responding to stress,
streamlining the communication between the systems involved in
the stress response …
The less active we become, the more challenged we are in
dealing with stress."
Exercise Is Scientifically Proven to Benefit Symptoms of Depression
Exercise is one of the most effective
prevention and treatment strategies for depression. One study
found that 30-minute aerobic workouts done three to five times a
week cut depressive symptoms by 50 percent in young adults.12
A meta-analysis published in the Cochrane Database of Systematic
Reviews even found that exercise is moderately more effective than a
control intervention for reducing symptoms of depression.13
A Duke University team also studied three groups that tried
exercise only, exercise plus drugs, and drugs only to see what
treatment best treated depression. They found that, 10 months later,
it was the
exercise-only group that was most successful in maintaining
wellness and avoiding a depression relapse. James Gordon, M.D., a
world-renowned expert in using mind-body medicine to heal
depression, stated in our 2008 interview:
"What we're finding in the research on physical exercise
is the physical exercise is at least as good as antidepressants
for helping people who are depressed. And that's even better for
older people, very interesting, even more important for older
people. And physical exercise changes the level of serotonin in
your brain. It changes, increases their levels of 'feel good'
hormones, the endorphins.
And also — and these are amazing studies — it can
increase the number of cells in your brain, in the region of the
brain, called the hippocampus … it's very important because
sometimes in depression there are fewer of those cells in the
hippocampus, but you can actually change your brain with
exercise. So it's got to be part of everybody's treatment,
everybody's plan."
Exercise Activates Pleasant-Activated Feelings
A study on undergraduate students found those who were more
physically active overall had higher pleasant-activated feelings
than people who were less physically active.14
Pleasant-activated feelings include excitement and enthusiasm, which
some might say would be the opposite of
depression.
Further, on days when the students engaged in more physical
activity than normal, they reported higher levels of these positive
feelings as well. Researcher Amanda Hyde told EurekAlert:15
"Our results suggest that not only are there chronic
benefits of physical activity, but there are discrete benefits
as well … Doing more exercise than you typically do can give you
a burst of pleasant-activated feelings. So today, if you want a
boost, go do some moderate-to-vigorous intensity exercise."
Rather than viewing exercise as a medical tool to lose weight,
prevent disease, and live longer — all benefits that occur in the
future — try viewing exercise as a daily tool to immediately enhance
your frame of mind, reduce stress and feel happier.
Let Happiness Be Your Motivation to Exercise
A common reason people fail in their exercise goals is feeling
lack of a payoff. In other words, while exercise might help you to
lose weight in a few weeks or prevent a heart attack a few years
down the road, there may appear to be no immediate and noticeable
reward to keep you motivated.
Or is there? Research shows that while many people started an
exercise program to lose weight and improve their appearance, they
continued to exercise because of the benefits to their
well-being.16
Once people recognized this connection to their emotional health,
they continued to work out because it made them feel good mentally,
and this is a benefit that occurs immediately after exercise (as
well as, for some, during).
Dr. Michelle Segar, author of the book "No Sweat: How the Simple
Science of Motivation Can Bring You a Lifetime of Fitness,"
explained to the New York Times that harnessing this happy feeling
can compel you to stick with your exercise program in the long term:17
"It [Exercise] has to be portrayed as a compelling
behavior that can benefit us today ... People who say they
exercise for its benefits to quality of life exercise more over
the course of a year than those who say they value exercise for
its health benefits.
… Immediate rewards are more motivating than distant
ones ... Feeling happy and less stressed is more motivating than
not getting heart disease or cancer, maybe, someday in the
future. … Physical activity is an elixir of life, but
we're not teaching people that. We're telling them it's a pill
to take or a punishment for bad numbers on the scale. Sustaining
physical activity is a motivational and emotional issue, not a
medical one."
© Copyright 1997-2016 Dr. Joseph Mercola. All Rights Reserved.
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