You’ve probably heard the phrase “runner’s high” or been told that exercise is great for your mood. But have you ever wondered why physical activity can make you feel so good—almost euphoric, even? The answer lies in the fascinating interplay of brain chemistry and physiology, particularly involving substances known as endorphins.

Cabbage: A Nutrient-Packed Superfood, But Some People May Need to Avoid It

Cabbage is a widely consumed vegetable crop, known for its dense-leaved heads. It’s characterized as a leafy green, red, or purple biennial plant grown as an annual vegetable crop. It belongs to the Brassica oleracea species, making it a close relative of broccoli, Brussels sprouts, cauliflower, and kale. Cabbage has been cultivated for thousands of years and is a staple in cuisines globally, appearing in dishes such as coleslaw, sauerkraut, and kimchi.

While it purports many benefits due to its culinary versatility, this humble vegetable’s benefits extend far beyond. Cabbage is a nutritional powerhouse, packed with essential vitamins, minerals, antioxidants, and fiber. Its nutrient density and health-promoting properties have earned it a reputation as an overlooked superfood.

While cruciferous vegetables like cabbage, broccoli, and cauliflower may host an array of nutrients and benefits, there are underlying side effects. Some individuals may experience flatulence due to the high fiber context while some may experience more severe side effects.

Individuals with hyperthyroidism should be most cautious when consuming cruciferous vegetables like cabbage. Cabbage has a high level of sulfur-containing compounds known as glucosinolates which disrupts thyroid function by inhibiting iodine uptake.

Health Benefits of Cabbage

Cabbage is a nutrient-dense vegetable that provides numerous health benefits while being low in calories. One cup of raw cabbage provides just 22 calories but supplies significant amounts of vitamin K (56% DV), vitamin C (36% DV), folate (10% DV) and fiber. It also contains essential minerals like manganese, calcium, potassium, and magnesium. Cabbage hosts high vitamin C content which acts as a powerful antioxidant, protecting against heart disease, cancers, and vision loss.

Cabbage’s antioxidants help reduce chronic inflammation, lowering the risk of heart disease, rheumatoid arthritis, and inflammatory bowel disease. Its fiber promotes healthy digestion by supporting regular bowel movements and feeding beneficial gut bacteria, enhancing immune function.

Cabbage also supports heart health by helping regulate blood pressure through potassium and reducing LDL cholesterol via soluble fiber and plant sterols. The glucosinolates in cabbage convert to cancer-protective compounds, while vitamin K strengthens bones and reduces fracture risk.

Additionally, cabbage aids weight management due to its low calorie and high fiber content, promotes immune health, helps stabilize blood sugar levels for diabetes management, and provides folate essential for healthy pregnancy. Regular consumption of cabbage contributes to overall wellness through its diverse nutrient profile and bioactive compounds.

Nutrient Information and Medical Applications

Cabbage has a rich nutrient profile, making it ideal for dietary and medical applications. It supplies vitamin C, which strengthens the immune system, supports wound healing, and serves as a potent antioxidant. Vitamin K helps with blood clotting and maintaining bone health. The fiber in cabbage promotes healthy digestion while helping to regulate cholesterol and blood sugar levels.

Folate is especially important for pregnant individuals, supporting proper fetal neural tube development. Additionally, potassium in cabbage helps manage blood pressure, contributing to cardiovascular health. Beyond its nutritional benefits, cabbage leaves have a long history of use in traditional medicine. Applying them topically has been shown to reduce swelling and relieve pain in breastfeeding women, with some studies suggesting they work as effectively as chilled gel packs for soothing breast discomfort.

Side Effects and Who Should Avoid or Minimize Cabbage

While there are many health benefits that cabbage provides, cabbage also holds some side effects. While some individuals should exercise caution, others might have to consider avoiding cabbage altogether in their diet. Due to its high fiber content, cabbage can cause flatulence, bloating, and diarrhea, especially if consumed in large amounts or too quickly. Cabbage also contains goitrogens, which may interfere with iodine uptake and worsen thyroid function in people with hypothyroidism.

Allergic reactions, though rare, can range from mild itching to severe anaphylaxis. Additionally, cabbage’s high vitamin K content can reduce the effectiveness of blood-thinning medications like warfarin. Therefore, people with thyroid issues, allergies, digestive sensitivities, or those on certain medications should consult a healthcare provider before increasing cabbage intake.

1. People with Hypothyroidism

Cabbage and other cruciferous vegetables contain goitrogens, compounds that may interfere with thyroid function by inhibiting iodine uptake. Moderate consumption is generally safe for those with normal thyroid function. However, individuals with hypothyroidism or iodine deficiency should consider limiting their intake, especially raw cabbage.

Cooking cabbage reduces its goitrogenic content, making it safer for those with thyroid dysfunction or iodine deficiencies. Experts suggest that people with hypothyroidism avoid consuming large quantities, particularly in juiced form. They also suggest a dietary intake of no more than ½ a cup of cooked cruciferous vegetables a day.

2. People with Cabbage Allergy

Cabbage allergy is rare but can cause severe reactions, including skin rashes, respiratory symptoms, and gastrointestinal symptoms. Cross-reactivity with other Brassica vegetables (like broccoli and Brussels sprouts) and even certain pollen (such as birch) can occur. Individuals with a known cabbage allergy should strictly avoid cabbage and related vegetables, carry emergency medication if prescribed, and consult with an allergist for diagnosis and management.

Read More: 10 Anti-Inflammatory Foods You Should Be Eating, According to Registered Dietitians

3. People Experiencing Digestive Distress

Cabbage’s high fiber and prebiotic content can cause flatulence, bloating, and diarrhea. People with sensitive digestive systems or those who are not used to a high-fiber diet are especially affected. To minimize discomfort, slowly introduce cabbage into your diet, allowing your digestive system time to adjust. Choosing cooked cabbage over raw can also help, as cooking breaks down some of the fiber and reduces flatulence production.

Individuals with digestive conditions like irritable bowel syndrome (IBS) may need to limit cabbage consumption or seek personalized advice from a healthcare provider. Fermented cabbage products, such as sauerkraut, may offer additional digestive benefits by providing probiotics and metabolites that support gut health. These properties can help reduce inflammation, making fermented cabbage a potentially gentler option for some people.

4. Other Considerations

People taking blood thinners like warfarin need to be cautious of cabbage’s high vitamin K content. This is because vitamin K can reduce the medication’s effectiveness by promoting blood clotting. Regular monitoring of blood clotting levels (INR) helps healthcare providers adjust warfarin doses appropriately, ensuring safe and effective treatment. Consulting a doctor before making dietary changes is essential to prevent complications.

For pregnant and breastfeeding women, consuming cabbage in typical food amounts is generally safe. However, there is limited research on the safety of using medicinal doses of cabbage during pregnancy. Applying cabbage leaves topically to relieve breastfeeding pain is considered safe for short-term use and may help reduce swelling. Pregnant and breastfeeding individuals should consult their healthcare providers before using cabbage in medicinal forms to ensure safety for both mother and child.

Conclusion

The benefits of cabbage are extensive, ranging from improved digestion and heart health to cancer prevention and immune support. This versatile vegetable is nutrient-dense, affordable, and easy to include in a variety of dishes. However, some individuals, such as those with hypothyroidism, cabbage allergies, or sensitive digestive systems, should take precautions or minimize their intake of cabbage.

In certain cases, they may need to completely remove cabbage from their diet. Consulting with a healthcare provider can help tailor cabbage consumption to individual health needs, ensuring that everyone can enjoy the benefits of cabbage safely and effectively.

Endorphins are natural chemicals produced by the body to relieve stress and pain. They’re often called the body’s natural opioids, offering similar effects to drugs like morphine—but without the harmful side effects. Exercise is one of the most powerful triggers of endorphin release.

In this article, we’ll explore the science behind exercise-induced endorphin release, how it affects mood and mental health, and what types of exercise are most effective for triggering these feel-good chemicals.

What Are Endorphins?

Endorphins (short for “endogenous morphines”) are neurochemicals produced by the central nervous system and the pituitary gland. They bind to the brain’s opioid receptors to reduce the perception of pain and create feelings of pleasure or well-being.

Key Functions of Endorphins:

• Reduce physical pain

• Alleviate stress and anxiety

• Promote feelings of pleasure and euphoria

• Regulate appetite and sleep

• Enhance immune response

There are over 20 types of endorphins, but the most studied is beta-endorphin, which has the highest pain-relieving properties and is most closely linked to exercise.

How Exercise Triggers Endorphin Release

When you exercise—especially during prolonged or intense activity—your body undergoes physiological stress. To cope with this stress, the brain releases endorphins and other neurotransmitters to:

• Reduce pain perception

• Increase tolerance for exertion

• Provide a sense of reward and motivation

The Process in Action:

1. Physical stress activates the hypothalamus in the brain.

2. The pituitary gland releases beta-endorphins into the bloodstream.

3. These endorphins bind to opioid receptors in the brain and spinal cord.

4. Pain signals are reduced, and feelings of well-being are increased.

This endorphin release contributes to the famous “runner’s high”, a term used to describe the euphoric and pain-free state that some athletes experience during or after sustained aerobic activity.

Endorphins vs. Other “Feel-Good” Neurochemicals

While endorphins get a lot of attention, they’re not the only chemicals involved in the exercise high. Physical activity also stimulates:

• Dopamine – related to pleasure and reward

• Serotonin – improves mood and reduces anxiety

• Norepinephrine – enhances focus and energy

Quick Comparison:

These chemicals work together to enhance mental and emotional well-being after exercise. The result isn’t just pain relief—it’s a full-body emotional lift.

Which Exercises Release the Most Endorphins?

The amount of endorphin release can vary depending on the type, intensity, and duration of exercise.

1. Aerobic Exercise

• Activities: Running, swimming, cycling, dancing, brisk walking

• Best for endorphin release, especially when performed for 30 minutes or more

• Moderate to high intensity is most effective

2. Strength Training

• Activities: Weightlifting, resistance band exercises, bodyweight training

• Can increase endorphins, especially in high-volume sessions

• Also boosts dopamine and testosterone, improving mood and energy

3. HIIT (High-Intensity Interval Training)

• Combines aerobic and anaerobic elements

• Short, intense bursts of effort followed by brief recovery

• Shown to produce significant increases in endorphins and stress resilience

4. Mind-Body Exercises

• Activities: Yoga, tai chi, Pilates

• May not spike endorphins dramatically, but reduce cortisol (stress hormone) and increase serotonin and dopamine

5. Group Exercise and Sports

• Activities: Team sports, group fitness classes

• Add a social reward component that boosts oxytocin and dopamine

• Social connection can amplify the emotional benefits of endorphin release

How Long Does It Take for Endorphins to Kick In?

The timing varies from person to person, but endorphin levels typically begin to rise within 20 to 30 minutes of moderate to intense exercise. Peak release can occur around the 45–60-minute mark, depending on individual fitness levels and the type of activity.

After exercise, elevated endorphin levels can linger for several hours, contributing to better mood, reduced pain, and improved stress tolerance.

Mental Health Benefits of Endorphin-Boosting Exercise

1. Reduced Depression and Anxiety

Multiple studies show that regular exercise is as effective as antidepressants for some individuals with mild to moderate depression. This is largely due to the endorphin-dopamine-serotonin effect.

2. Stress Relief

Endorphins counteract the negative effects of cortisol, the body’s main stress hormone. They help you recover emotionally from daily stressors or traumatic experiences.

3. Improved Sleep

Exercise helps regulate circadian rhythms and increase serotonin, which supports melatonin production. Better sleep contributes to more consistent endorphin regulation.

4. Enhanced Cognitive Function

Endorphin-rich workouts promote neurogenesis (growth of new brain cells) and improve focus, memory, and decision-making skills.

5. Boosted Self-Esteem

The psychological “reward” of exercise can lead to increased confidence, body positivity, and resilience in the face of challenges.

Do You Need to Feel Euphoria for Endorphins to Work?

Interestingly, you don’t have to feel an intense “high” for endorphins to be working. The effects are often subtle and cumulative, contributing to:

• A calm, content mood

• Reduced sensitivity to pain

• Improved motivation over time

Not everyone experiences a dramatic runner’s high, but regular exercisers often notice they feel more stable, clear-headed, and emotionally balanced in the hours or days following workouts.

Tips to Maximize Endorphin Release

• Exercise consistently – Aim for at least 3–5 times per week

• Mix it up – Combine cardio, strength, and flexibility training

• Increase duration gradually – Longer sessions can trigger greater endorphin surges

• Find joy in movement – Choose activities you enjoy to enhance emotional engagement

• Add music – Listening to music while exercising can amplify mood-boosting effects

• Work out with others – Social interaction adds emotional benefits and accountability

Conclusion

Exercise-induced endorphin release is one of nature’s most powerful tools for enhancing mood, managing stress, and improving overall mental health. These natural opioids not only help you feel better in the moment but also create lasting changes in your brain that support emotional resilience and psychological well-being.

Whether you’re a seasoned athlete or just starting your fitness journey, incorporating regular movement into your life is one of the most effective and accessible ways to harness the power of endorphins. The best part? The benefits begin with just a single session—and they grow with consistency.