Dr Ooi Mun Yooi, Sports Exercise and Medicine Specialist

1 April, 2023

Have you ever felt at ease and happy after an exercise?
And did you know that the chemical released in your brain after exercise is a ripple of relief from stress?

Endorphin: The Feel Good Factor in Exercise

Endorphin is an endogenous hormone that released from pituitary gland during pleasurable activity e.g., aerobic exercise which helps in reduces pain, relieve stress and improve in general well-being.

What Causes Endorphin Deficiency?

Endorphin levels can be boosted through certain practices, but deficiency can also be caused by genetic or non-genetic factors like stress, substance abuse, depression, anxiety, chronic migraine, and fibromyalgia. These conditions can prevent endorphin release, leading to deficiency over time.

What are the Symptoms of Low Endorphin?

Lacking endorphin can lead to several complications. These symptoms include both physical and mental effects. Symptoms of endorphin deficiency include:

Depression

Anxiety

Muscle aches

Overall body pain

Substance abuse and addiction

Sleep problems

Impulsive behaviour

How Can I Release Endorphin Naturally?

Various methods, such as exercise, diet, love, and laughter, can trigger natural endorphin and opiates in our bodies. Pain in the body releases endorphin in spurts, allowing humans incredible feats of strength and willpower when injured

Exercise can be an effective way to manage chronic pain by generating endorphin. Despite the challenge of exercising while experiencing pain, endorphins can obstruct pain signals and alleviate anxiety and depression.

Moreover, exercise can improve physical fitness, increase flexibility and energy, enhance mood, protect cardiovascular health, enhance sleep quality, and maintain a healthy body weight.

How can exercise help in increasing the release of endorphin?

The Endorphin Hypothesis 🔄The runner’s high phenomenon

A pleasant feeling state associated with positive self-image, sense of vitality, control, and a sense of fulfilment reported by runners and by other exercisers after a certain amount and intensity of exercise.

What’s the frequency, type, duration and intensity of exercise for the positive psychological benefits?

Frequency

5 -7x/day

Type

Aerobic (E.g., running, treadmill, cycling, swimming, brisk walking, jogging)

Aerobic exercise – is an endurance physical activity which involved the use of oxygen to meet the energy demand via aerobic metabolism adequately

Intensity

Moderate intensity (can be measured by targeted heart rate or subjective measure based on BORG scale)

Duration

40-60 minutes

“Suggest that prolonged moderate exercise yields more positive psychological benefits than high- intensity exercise”.

Love to exercise but have health conditions and limitations? Purchase comprehensive health screening packages (Diamond and above only) and receive a 𝐂𝐎𝐌𝐏𝐋𝐈𝐌𝐄𝐍𝐓𝐀𝐑𝐘 𝐈𝐧𝐝𝐢𝐯𝐢𝐝𝐮𝐚𝐥𝐢𝐳𝐞𝐝 𝐄𝐱𝐞𝐫𝐜𝐢𝐬𝐞 𝐏𝐫𝐞𝐬𝐜𝐫𝐢𝐩𝐭𝐢𝐨𝐧 𝐛𝐲 𝐃𝐫 𝐎𝐨𝐢 𝐌𝐮𝐧 𝐘𝐨𝐨𝐢, 𝐒𝐩𝐨𝐫𝐭𝐬 & 𝐄𝐱𝐞𝐫𝐜𝐢𝐬𝐞 𝐌𝐞𝐝𝐢𝐜𝐢𝐧𝐞 𝐒𝐩𝐞𝐜𝐢𝐚𝐥𝐢𝐬𝐭.