Low Energy? How to stoke it.
You have an engine inside your cells that generates energy. This engine is called “the mitochondria.” This is where the air you breath and the nutrients you eat meet to create ENERGY. If your mitochondria is not working well, you feel depleted and you will age faster.
A mitochondrial dysfunction might produce symptoms such as chronic fatigue, sluggish metabolism, digestive disorders, memory loss, brain fog, blood sugar irregularities, and chronic pain. Even a predisposition to cancer is related to mitochondrial function. When working properly, mitochondria can effectively kill off the damaged, potentially cancerous cells we produce every day, replacing them with healthy cells.
Here are some simple ways to boost energy [aka mitochondrial function.] DISCLAIMER: This is for your education only. Always check with your supervising health professional before making diet and lifestyle changes.
I know that sounds counter-intuitive as we do use nutrients for fuel. That said, too much food cause a free radical reaction which equals inflammation. Inflammation damages mitochondria. Michael Pollan author of the OMNIVORES DILEMMA offered some sound advice. “Eat food. Not too much. Mostly Plants.
It’s called intermittent fasting. It supports the mitochondrial network by removing damaged mitochondria and triggering biogenesis of new mitochondria. You will be eating less, so make positive choices.
A natural circadian rhythm, eat 3 meals per day.
Example: 7 am, 12 pm and 5 pm. Those with blood sugar stability issues can eat smaller meals and add 2 palm size snacks. Example: 7 am – snack 10 am – 12 pm – snack – 3 pm – 5 pm.
3. Ditch sugar and limit the starchy veggies [soda, white bread, white rice and pastries, candy.]
Excess carbs start fires in body a.k.a. inflammation. Researchers at Yale School of Medicine have found that excess carbs can lead to significant changes in the mitochondria, particularly in certain brain cells. In other words carbs gum up the engine a bit like throwing sugar in a cars gas tank.
4. Add foods that increase mitochondrial function.
A healthy dinner plate should approximate these proportions:
- 1/4 lean proteins. Beans, nuts and seeds to your diet. When you eat beef, make it grass fed. When you eat eggs or chicken choose free range, organic.
- 3/4 Non-starchy veggies
A serving of fruit or starch on the side or for a snack.
5. Supplement as needed.
It starts with food. Unfortunately, growing food in demineralized soil, food processing, shipping and storage can create nutritional deficits in our food sources, even when we try to eat right.
To work properly, mitochondria need oxygen, glucose [sugar from healthy food sources] and certain nutrients. Stress, medications [including Birth Control Pills] can wreak havoc on those nutrients especially your B vitamins and magnesium levels. Read: You might need to supplement if….
A sensible supplementation regime might include:
- Omega 3 fatty acids: both EPA and DHA
- Alpha lipoic acid
- Antioxidants – especially resveratrol
- Co factors – adequate coq10
- Magnesium
- B vitamins
Be sure to choose a bioavailable version. My favorites can be found here. www.nutrametrix.com/bonniechurch
Oxygen is an important part of the mitochondrial energy cycle [aka krebs cycle]. Physical exercise is the best way to increase your oxygen intake. As your body uses up more energy, it will force itself to produce more mitochondria to keep up with the demand. If you aren’t expending energy or using up your oxygen, then your mitochondria will grow complacent. Mix it up: Stretching [yoga], strength training and cardio.
7. Try a sauna 2-3 times a week.
Heat therapy, like sauna use, increase mitochondrial function. Heat increase the energy needs of mitochondria resulting in better use of oxygen in the blood through a process called oxidative phosphorylation (OXPHOS).
8. Reduce stress
Stress impairs mitochondrial function. Meditations, Navy seal breathing and prayer bring down the stress hormones.
9. Get a good nights sleep
During sleep your body will clear the byproducts of thinking that build up during the day [aka neuronal waste] This waste accumulates and damages the mitochondria.
Research also suggests a relationship between your sleep/wake cycle and the function of mitochondria. If this rhythm is disrupted, this can lead to a decline in the production of cellular energy.
Create a definite, standard sleep-wake cycle, stick to it every day and night, and put away any electronic screens at least an hour before it’s time to go to sleep. Here’s some tips on how to get a good nights sleep
