Boosting Endorphins with Food & Friends

Boosting Endorphins - With Food and Friends by Fareehah Jay

Having a good time, chatting, and laughing with friends and family releases endorphins in the human brain. This endorphin release may reinforce social bonds between humans and promotes the feeling of togetherness. Endorphins are also referred to as "feel-good hormones". The release of endorphins can help reduce symptoms of depression, stress, and anxiety. It improves mood, and some research suggests that it may support memory, cognition, and immunity. Endorphins help relieve pain and improve our sense of well-being. Social laughter is one way to boost our endorphins, but exercise, dance and meditation may also help.

Some foods may help boost our endorphins:

Chocolate:

Chocolate is derived from cocoa beans which are incredibly high in flavonoids having an anti-inflammatory effect and positive health benefits for our bodies. Chocolate has tryptophan, which lessens anxiety, promotes relaxation, and triggers endorphins. So, if you have been having chocolate when you were feeling low, you were doing the right thing. To get the full benefit of chocolate, opt for dark chocolate as they have more cocoa solids.

Chilli

Chillies have a compound called capsaicin, which gives chillies heat. After our taste buds feel the heat of these chillies, our body produces stress hormones to cool the body down, which triggers the release of endorphins. Next time you order the chilli curry in your favourite takeaway, you know it's helping you boost your endorphins.

Oranges, Tomatoes and Potatoes

Fruit and vegetables are high in vitamin C, which may help to control infections, and wound healing but also modulates the release of endorphins. Oranges, tomatoes and potatoes are a few, but we can also include strawberries, kiwi and grapefruit. To boost the production of endorphins, try to have half a plate of vegetables in both meals and 2-3 portions of fruit every day. All have vitamin C but also plenty of antioxidants and vitamins.

Egg Yolk

People often remove the yolk of an egg without realising they are removing the goodness. An egg's yolk has all vitamins except vitamin C, and it also contains tryptophan, which triggers the release of endorphins. Next time think twice before you remove the yolk from eggs. There are no specific guidelines on how many eggs we should have but including some eggs depending on your liking and mood as part of a healthy lifestyle can be a great idea.

Oily Fish

Oily fish are a source of omega-3 fatty acids, and they help with your cogitative function and memory but also will help improve your mood. Some examples of oily fish are kipper, pilchards, salmon., sardines, trout, and mackerel. The guidelines are to include fish twice a week, one white and one oily fish.

Nuts

The healthy fats in nuts produce specific hormones that support the production of serotonin, dopamine, and endorphins. Try and include 30 g of nuts every day in your diet. It can be any nuts of your choice, but to get the full benefits of nuts, aim to include a variety such as almonds, pistachios, cashews, and brazil nuts.

Green Leafy Vegetables

Vitamin B directly impacts our mood and contributes to our brain health and neurological functioning—green leafy vegetables such as spinach, collard greens, kale, and lettuce. Make sure to include some green veg with your meals to boost your happy hormones.

Boosting Endorphins

Spending quality time with friends and family has many benefits. Sometimes it's the only therapy we need to feel better and happy and cope with the stresses of life. Dining with friends and family can be a valuable way to boost our endorphins but choosing foods triggering endorphin release alongside would be fabulous. Your starters can be based around an egg; the main meal can be fish and potatoes with green leafy veg, or you can also choose to have a spicy chilli curry. Desserts can be chocolate with some citrus.