Key takeaways:
- Know why optimizing mitochondrial health is necessary.
- Discover scientifically backed methods to boost daily energy levels and improve cognitive function.
- Understand how mitochondrial support supplements can help.
Do you feel low on energy? Witness brain fog and muscle fatigue? Or think you’re aging too early? Well, chances are your mitochondria aren’t working the desired way.
Each body cell carries within organelles (a group of smaller organs) responsible for carrying out vital body functions. These organelles, known as Mitochondria, produce Adenosine Triphosphate or ATP (energy) for our cells, supporting a range of biochemical reactions.
It is quite reductive that the food we eat produces energy for our bodies that resemble cars. Like an automobile that needs fuel, our bodies need the right mix of nutrients to help us function better. Whether working out at the gym, sitting at your desk in the office working away on your laptop, or even watching TV seated on your couch, you need bursts of energy now and then. So, for obvious reasons, supporting mitochondrial health should be a priority.
From diet choices to exercise to mitochondrial supplements, here’s a look at seven scientifically-backed ways to up the game for your mitochondria.
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Keep a Tab On Your Carb Intake
High carb intake is the number one reason for blood sugar spikes leading to obesity and inflammation. Deep down, it puts undue stress on mitochondria as inflammation demands more energy than the body can normally generate.
When mitochondria work harder to generate energy from carbohydrates, they produce harmful free radicals. With internal cell damage, things lead to not-so-favorable results, like premature aging and muscle loss.
Lowering your carb intake makes it easy for mitochondria to regulate and produce more energy.
Here are a few best practices:
- Watch out for packaged foods and their ingredients. Usually, you will find added sugar mentioned at the back. Avoid it as much as possible.
- Instead, go for natural foods rich in nutrients, antioxidants, and vitamins. Include more freshwater fish, lean meat, organic vegetables, seeds, nuts, and fruits like avocado. That way, you will consume a lot of Vitamin B to help break foods easily and generate more energy. Plus, it effectively works to keep cortisol (the stress hormone) under control.
- Add mitochondrial support supplements to address any nutritional deficiencies.
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Give Intermittent Fasting a Chance
The wonders of intermittent fasting need no reintroduction. From athletes to movie stars, anyone looking to be in shape, lose weight, and ensure optimum functioning of the body should give intermittent fasting a chance.
Intermittent fasting is also a foolproof way to boost mitochondrial function and keep free radicals from causing damage. There are multiple ways to intermittent fasting-16:8, 14:10; feel free to find your sweet spot and always let your body guide you when to eat and how long to fast.
Consult your doctor if you feel the need to add mitochondrial supplements to aid your intermittent fasting for the best results.
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Workout Everyday
Research studies have shown how HIIT (High-Intensity Interval Training) and daily movement (walking and running) can boost energy production and help prevent mitochondrial damage.
It also helps you with muscle endurance and boosts the number of mitochondria for increased energy levels. -
Don’t Compromise on Sleep
Good sleep has no alternative.
Quality sleep is directly linked to preserving mitochondria, as it is during sleep when your body works to eliminate toxins and free radicals.
People who work late, binge-watch, or suffer from insomnia have a high chance of increasing their cortisol levels. This can further lead to several unwanted heart, liver, and brain conditions.
If you struggle to sleep well at night, you can take a warm shower before bed. Also, meditate daily. Deep breathing (Pranayama) or belly breathing helps to a great extent.
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Get Enough Sunlight
Getting enough sunlight, especially during the early hours of the day, is a precursor to increased mitochondrial production.
Sunlight is your natural source of Vitamin D, which is seemingly impossible to get from diet. It also aids in producing melatonin at night, which helps promote deep, restorative sleep and thus boosts mitochondrial function.
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Add Antioxidants To Your Diet
When it comes to mitochondrial health, research studies have confirmed two specific antioxidants that work great: Coenzyme Q10 and Alpha Lipoic Acid, which offer a steady burst of energy and help protect the mitochondria. It also supports “Biogenesis”, renewing and increasing the number of mitochondrial cells in your body for increased energy production.
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Consider Magnesium Supplements
Magnesium deficiency affects around 68% of Americans and about 15% of the global population.
With life throwing us challenging situations every other day, we can’t help but turn to magnesium storage within our cells for more energy. That’s why it is essential to top it up with dietary chives like oily fish, green veggies, nuts, meat, and mitochondrial support supplements high in magnesium.
Wrap Up
Mitochondrial health should be a priority for everyone to stay energized and achieve daily goals. While proper diet, good sleep, and exposure to sunlight hold the key, you can always up the game with mitochondrial supplements.
