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5 Cara Meningkatkan Hormon Endorfin agar Suasana Hati Lebih Bahagia

5 Cara Meningkatkan Hormon Endorfin agar Suasana Hati Lebih Bahagia

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Dalam hidup, kita tidak pernah terbebas dari tekanan, baik dalam tuntutan pekerjaan maupun masalah pribadi. Tak jarang tuntutan dan tekanan ini dapat menyebabkan stres. Apabila tidak ditangani dengan baik, stres dapat menyebabkan gangguan kesehatan mental yang berujung pada depresi. Dalam tubuh kita terdapat hormon endorfin yang dapat membantu meredakan rasa sakit dan memicu perasaan posiif. Dengan meningkatkan produksi hormon endorfin, Anda dapat membantu meredakan stres sehingga membuat hati merasa tenang.

 

Apa itu hormon endorfin?

Dilansir dari Very Well Mind, endorfin berasal dari kata endogenous yang berarti berasal dari tubuh dan morfin yang berarti pereda rasa sakit. Secara singkat, hormon endorfin dapat diartikan senyawa yang dikeluarkan oleh tubuh untuk meredakan rasa sakit. Hormon endorfin adalah senyawa kimia yang dihasilkan kelenjar pituari dan sistem saraf pusat manusia. Hormon ini bersifat analgesik dan berkhasiat untuk mengurangi rasa sakit dan bekerja sebagai penenang. Dengan meningkatnya hormon endorfin maka rasa sakit dan stres akan berkurang.

 

Cara meningkatkan produksi hormon endorfin

Ketika hormon endorfin dilepaskan, maka Anda akan merasakan perasaan bahagia dan senang. Hormon endorfin dapat dikeluarkan ketika Anda cedera, stres, juga ketika sistem penghargaan alamiah seperti makan, olahraga dan berhubungan seks di otak diaktifkan. Dikutip dari Healthline, berikut ini beberapa cara untuk meningkatkan produksi hormon endorfin:

1. Berolahraga

Rutin berolahraga akan membuat perasaanmu menjadi lebih baik. Dilansir dari Medical News Today, olahraga terbukti dapat melepaskan hormon endorfin yang menimbulkan rasa bahagia dan senang. Para ahli menggunakan PET scan untuk mengamati otak atlet sebelum dan sesudah olahraga. hasilnya, mereka menemukan peningkatan hormon endorfin setelah olahraga. Dengan hasil penelitian ini, para ahli kemudian meresepkan olahraga sebagai terapi tambahan bagi orang yang mengalami gangguan kecemasan dan depresi ringan hingga sedang. Sesuai anjuran CDC, sebaiknya lakukan olahraga secara rutin 30-40 menit per hari selama 3-4 kali dalam seminggu.

2. Menyantap dark chocolate

Siapa yang bisa menahan godaan dark chocolate? Bukan hanya lezat untuk disantap sebagai camilan, namun mengonsumsi dark chocolate juga dapat membantu meningkatkan endorfin. Sebuah penelitian mengungkapkan bahwa bubuk kakao dalam cokelat mengandung flavonoid yang bermanfaat bagi otak dan memicu pelepasan hormon endorfin.

3. Berkarya seni

Membuat karya seni seperti kerajinan tangan, mendengarkan musik atau membuat musik, melukis, merajut, membuat prakarya lainnya juga dapat meningkatkan produksi hormon endorfin. Dalam sebuah penelitian, berkesenian bukan hanya membantu otak agar lebih kreatif tapi juga dapat membantu meningkatkan fungsi otak.

4. Tertawa

Tahukah Anda, kegiatan sesederhana tertawa juga dapat meningkatkan produksi hormon endorfin. Jika Anda merasa stres, banyak beban pikiran dan merasa tidak bahagia, coba cari tontonan yang bisa membuat Anda tertawa. Selain tontonan, Anda juga bisa mendapatkan hiburan dari buku, atau menghabiskan waktu bersama teman-teman dan melakukan kegiatan yang menyenangkan lainnya.

5. Akupuntur dan pijat

Pernahkah Anda merasa stres, kelelahan dan susah tidur lalu melakukan pijat dan mendadak perasaan Anda menjadi lebih baik? Pijat dapat membantu meningkatkan produksi hormon endorfin sehinga efektif bagi mengurangi rasa sakit dan kelelahan termasuk pada ibu hamil yang akan menjalani proses persalinan. Selain melepaskan hormon endorfin, pijat juga dapat meningkatkan produksi hormon oksitosin, dopamin dan serotonin.

Tak hanya pijat, akupuntur juga memiliki efek yang sama dengan pijat. Titik-titik akupuntur dipercaya dapat segera mengirim rangsangan ke otak sehingga memicu pelepasan endorfin yang membuat hati bahagia.

 

Selain beberapa cara di atas, hormon endorfin juga bisa dirangsang dengan mencium aromaterapi, berhubungan seks, makan makanan pedas, juga sauna. Apabila Anda merasakan gejala stres, segera lakukan sesuatu untuk memperbaiki suasana hati Anda. Hindari membiarkan stres berkepanjangan karena dapat memicu gejala stres yang lebih berat. Jangan ragu untuk konsultasi dengan dokter atau psikiater agar suasana hati Anda membaik.

 

Writer: Ratih

Edited by: dr. Nadya Hambali

Last updated: 24-August-2021

Tags : hormon endorfin

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