Lack of energy is a common concern. If you don't have an underlying health condition, one of the best things you can do to improve your energy level is to feed your mitochondria. Your mitochondria are the powerhouse of your cells. They are largely responsible for turning the food you eat into a form your cells can use. Your cells have differing numbers of mitochondria based on their particular energy needs. Cells that require a lot of energy to function need more mitochondria. Here are some things you can do to improve your energy level naturally by supporting healthy mitochondria.
Healthy Diet
Eating a diet high in refined sugars and processed foods, can lead to inflammation and mitochondrial problems. Switching to a healthy diet can improve your mitochondrial function and reduce your risk of health problems. Make sure to eat plenty of vegetables, herbs, and fruits that are rich in antioxidants, vitamins, and minerals. Fill up on healthy fats, such as avocados, coconut oil, grass-fed butter and organic pasture-raised eggs. Healthy meats include grass-fed beef, wild-caught salmon, pasture-raised poultry and wild game.
Regular Exercise
Regular exercise can improve the health of your mitochondria. It also helps maintain muscle tone, improve sleep, boost the immune system, improve cognitive abilities, and increase your lifespan. The more oxygen that gets to muscle cells, and the more quickly this happens, the faster and more efficiently the mitochondria can produce energy This is why aerobic exercise it so beneficial. It can aid mitochondrial repair and promote the balance of mitochondrial cells. Any physical activity that gets the heart rate up, and the blood flowing, is going to cause your body to release endorphins and will improve your energy level.
Good Sleep
To improve your mitochondrial function, make sure to sleep 7 to 8 hours per night regularly. Developing a regular sleep/wake schedule and a relaxing night-time routine can help you fall asleep quickly and to obtain quality sleep throughout the night. You can read more about getting a good night sleep here.
Reducing stress is also important for keeping your mitochondria healthy. Regular meditation, breathing exercises, and mindset strategies can help you respond to stress better. Doing things that make you happy like reading, coloring, yoga, exercise, and spending time in nature can also help you lower your stress levels.
Detox and Cleanse
Inflammatory molecules released by your immune cells in response to toxins, strain your mitochondria. Unfortunately, our world, is full of toxins. They can be found in conventional cleaning, body, and beauty products. Consuming non-organic food may also increase your risk of chemical exposure because they can contain pesticides, artificial ingredients, additives, and GMOs. You may be exposed to toxic heavy metals from pesticides and dental amalgam fillings with mercury. Being chronically dehydrated can also reduce mitochondria function. So can some of the contaminants that are found in typical tap water. If you're lucky, you may be able to find some good local spring water.
You can support your body's ability to detox by consuming lots of pure water and chemical free foods. Adding lemon/lime or apple cider vinegar to your water will enhance it's detoxifying effects. Adding detoxifying herbs to your meals, like parsley and dandelion, can help too. Drinking herbal teas that target detoxing is another great way to support your body. You can also choose to find a health practitioner that can guide you through a more extensive detox and cleanse by testing you for heavy metals and other toxins. They can then target a detox program specifically for you.
Supplements
If you aren't able to eat a well rounded diet of the healthy foods mentioned earlier, you may benefit from taking a supplement. The building blocks for healthy mitochondria include CoQ10, L-carnitine, B vitamins, magnesium, ALA, creatine, resveratrol, and D-Ribose. Making sure that you are getting a lot of high quality antioxidants is also important for mitochondria health. Some supplements that are high in antioxidants include turmeric, vitamin C, quercetin, lutein, and astaxanthin.
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