Mitochondria: The Secret to More Energy

Feeling constantly drained? Do you feel like you go about your day in a fog? Well, you aren’t alone. Low energy is one of the most common health and wellness complaints—especially as we age. But what if there was a way to boost your energy naturally? 

While there’s no shortage of quick fixes and fad solutions, the key to unlocking sustained vitality might be hiding within our very own cells. The mitochondria are tiny but mighty powerhouses in each cell of our bodies. In many ways, they act like batteries, turning the food we eat into usable energy.

Studies in recent years suggested that by boosting your mitochondria, you can naturally enhance energy levels and overall vitality and may be reverse your age. So, let’s take a closer look!

What is Mitochondria?

Mitochondria play a crucial role in our body’s energy production, but their importance goes far beyond just being cellular power plants. These tiny structures are involved in various vital processes that keep us alive and thriving. They help regulate cell growth and division, control the natural life cycle of cells, and even play a part in how our bodies respond to stress.

Mitochondria are also key players in our metabolism, influencing how efficiently we burn calories and maintain a healthy weight. Additionally, they contribute to our body’s ability to detoxify harmful substances and support our immune system in preventing and fighting off infections.

As we age or face certain health challenges, mitochondrial function can decline, potentially leading to decreased energy levels, cognitive issues, and various health problems. However, when you boost your mitochondrial functions, you also support your overall well-being and vitality.

How to Boost Mitochondria Function

Interestingly, the basics of improving mitochondria function come down to leading a healthy lifestyle. With that in mind, here are five things you should be doing!

1. Exercise Regularly

Exercise stimulates the creation of new mitochondria, a process called mitochondrial biogenesis, and it also protects existing mitochondria, improving their efficiency. So, how much exercise should you be doing exactly?

Ideally, we want to aim for a mix of aerobic exercises (like jogging, cycling, or swimming) and strength training. High-Intensity Interval Training (HIIT) has further been shown to be particularly effective in boosting mitochondrial function. Start with 150 minutes of moderate-intensity exercise or 75 minutes of vigorous exercise per week, and gradually increase as your fitness improves!

2. Pay Attention to What You Eat

The food you eat provides the raw materials for mitochondrial function. A diet rich in nutrients that support mitochondria can significantly improve their performance. Here are a few tips: 

• Include plenty of colorful fruits and vegetables, which are rich in antioxidants.
• Consume omega-3 fatty acids found in fish, flaxseeds, and walnuts.
• Add foods high in CoQ10, such as organ meats, fatty fish, and whole grains.
• Consider reducing your intake of processed foods and refined sugars (as these can impair mitochondrial function).

3. Practice Intermittent Fasting

Periodic fasting, such as intermittent fasting, has been shown to trigger mitochondrial biogenesis and improve mitochondrial efficiency. But it’s important to fast wisely! 

If you’re new to fasting, start with a 12-hour overnight fast, then gradually increase to 14-16 hours if comfortable. For example, you might finish dinner by 8 PM and not eat again until noon the next day. However, always listen to your body and, if necessary, consult with a healthcare professional before starting any fasting regimen, especially if you have underlying health conditions.

4. Prioritize Quality Sleep

During sleep, your body repairs and regenerates mitochondria. This probably comes as no surprise since we all tend to have low energy due to a lack of sleep or poor sleep. 

So, aim for 7-9 hours of quality sleep per night. Make sure you’re setting yourself up for success with a relaxing bedtime routine and an optimal sleep environment.

5. Consider Targeted Supplements

For filling gaps in your diet and lifestyle, supplements can help! For instance, Life Nutrition's NMN+ Resveratrol & PQQ, Heart Strong Q10, Men’s Everyday Complete, and Women’s Every Day Complete are great options for improving mitochondria function and energy levels.

But keep in mind that boosting mitochondrial function is not an overnight process. Consistency is key, and incorporating these strategies into your daily routine can improve energy levels and overall health over time. Often, our lifestyle is a reflection of how we feel, so where can you improve yours?