We all seem to be seeking the added surge of energy to maintain our momentum, particularly during midday when we often encounter a slump. Realizing the need to push through the remainder of the workday and of course afterward tackling meal prepping, assisting with kids’ homework and even trying to muster up enough energy to head to the gym drives us to find the secret to improving our energy levels.
Regardless of your motivation to keep moving, the most effective methods to rejuvenate energy naturally involve a proper diet, adequate rest, and even stress management all of which are natural energy boosters.
In this blog we will explore various avenues to harness healthy and natural strategies that could bolster our energy levels.
When you first heard the term mitochondria being the ‘powerhouses of the cell’, it was most likely during your elementary school days. Well, here we are decades later and the importance of understanding our mitochondria’s role in our health has never been greater.
The mitochondria are little organelles that are inside our cells. Some cells have more mitochondria than others, but their function remains the same — they are energy generators. Our cells are involved in every process and chemical reaction, helping our bodies to function properly.
The mitochondria are busy orchestrating the process of cellular respiration. They fuel our cells by breaking down nutrients and creating energy-rich molecules for our cells.1 They are also involved in a process that involves the electron transport chain that converts oxygen and nutrients into usable energy in our cells, known as adenosine triphosphate, or more commonly referred to as ATP.1
While all of this is quite captivating, how can we maintain a steady supply of cellular energy when it often feels like our energy reserves have been depleted? Let’s investigate some methods to support our mitochondria with natural energy boosters.
Whenever we delve into the topics of health and wellness, the microbiome consistently plays a crucial role. Therefore, once again we find ourselves exploring the microbiome — specifically your unique microbiome. The relationship between your brain and your gastrointestinal tract or gut is remarkably intimate. In fact, these two organs maintain a continuous line of communication daily, issuing and receiving signals to promote balance.2 Your gut is home to about 70 to 80% of your immune cells, along with over 100 million neurons2. So what is the real connection here?
One thing is clear, when you consume a meal or a snack, these neurons are involved in the digestive process. Furthermore, there appears to be a direct link between the microbiota in our gut and the external environment, where the gut sends messages to the neurons in your brain and vice versa. If you've ever experienced anxiety before an exam or while sprinting through an airport to catch a connecting flight, then you can relate to that sensation where your stomach and perhaps your lower GI feels uneasy.
Because the stress of the situation is intense at the moment, your brain is communicating this with your gut, causing you to experience these feelings. Stress therefore can also impact your beneficial bacteria, leading to a disruption in your gut microbiome.
The bottom line is that these real-life events affect our health and how we feel. A stressed gut may contribute to our feeling chronically tired if we don’t manage our stress and replenish our good gut bacteria.2
Here are just a few strategies you can consider to start navigating your way to enhance your energy levels and promote overall well-being.
Plant Power
There is a great deal to be said about the natural nutrients found in plant foods. Phytochemicals or phytonutrients, which are found in grains, vegetables, and fruits, have various health benefits. Studies have shown that polyphenols, which are phytochemicals found in our diets, have been shown to reduce inflammation and oxidative stress, making them effective antioxidants.3 Dietary polyphenols also play a role in supporting the health and functioning of our mitochondria.3 So make sure the next time you go to the market you have pomegranates, organic berries, organic cruciferous and green leafy vegetables, and nuts on your grocery list.
A daily diet rich in a variety of whole foods is essential for optimal nutrition. Complex carbohydrates, like grains, whole fruits, and vegetables, provide dietary fiber and prebiotics to support probiotics—the beneficial bacteria in your gut. When you provide nourishment for probiotics, they in turn foster a healthy microbiome and support digestion, mood, and energy levels.2
Did you know that the average American consumes approximately 22 teaspoons of added sugar in a day?4 Yikes —that’s a lot of sugar which we know can lead to many health complications.
You may want to consider limiting simple sugars and refined carbohydrates from your daily diet, as they offer little in the way of nutritional value. Dispel the myth that the sugar you add to your coffee or tea, or the ‘health’ bar packed with highly processed sugars and carbohydrates will deliver the quick energy lift you desire. In fact, it's just the reverse; regularly indulging in refined carbohydrates can drain your energy and put a strain on your mitochondria.4
On the other hand complex carbohydrates take more time to break down, providing a feeling of fullness while also aiding in the maintenance of healthy glucose metabolism.
Just being cognizant of the benefits that good ol’ moving throughout the day can contribute to your health, should be inspiration to keep going. Even though the midday blahs may try to set in, tell yourself you need to get up and get moving.
Research demonstrates that just little periods of movement, called 5-minute microbursts of moderate intensity activity, like walking up to six times a day can help to regulate appetite, raise mood and energy levels.5
Regardless of whether you set an audible alarm on your phone or block out 5 minutes or more a few times daily on your calendar as a reminder to engage in physical activity, you'll notice an uplift in your mood and the long-term benefits from cultivating this positive routine could lead to enhanced wellness and more energy.
Ahh, the importance of sufficient high-quality sleep appears to be one of the key components in the formula for optimal health. This natural energy booster aids and supports the mitochondria during the sleep-wake cycle or our circadian rhythm.6 The sleep-inducing hormone, melatonin, is produced in the mitochondria, contributing to that nighttime drowsiness we require to help us achieve those 7 to 9 hours of restorative sleep.6
Naturally occurring, carbon 60, or C60, is the most potent antioxidant that has been found this century. C60 may benefit your general health in a variety of ways. At the cellular level, C60 neutralizes free radicals and reduces the oxidative load. Additionally, carbon 60 can support energy and mental clarity while also maximizing mitochondrial function. Pretty amazing, right?
If you are interested in further supporting your mitochondria and looking for that natural energy booster, discuss the use of Carbon 60 supplementation with your HCP.
Keep in mind that any health issues or persistent energy related concerns should be part of the dialogue between you and your healthcare provider (HCP) to ensure that the whole picture is being assessed.
Adopting a healthy lifestyle, which includes nutritional dietary intake can also help to support and sustain long term energy. Also, talking to your HCP about supplementing your diet with a multivitamin or other antioxidant dietary supplements may be warranted.
But overall, keep strong, be committed, and enjoy life!
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, mitigate, or prevent any disease. Individual results may vary.
References
By Ken Swartz, MS Most of us are undoubtedly trying our best to achieve our short- and long-term health goals. However, our society's desire for convenience, which includes a preference for highly processed, easily prepared...
