ADDRESSING POOR ENERGY LEVELS NATURALLY
Struggling with poor energy?
There are many aspects of our lifestyles that can affect energy levels, including non-restorative sleep, stress (both psychological and physiological), nutrient deficiencies, certain medications, infections, illness, exposure to toxins and other imbalances within our bodies.
To address energy levels, we must first turn to our mitochondria.
WHAT IS MITOCHONDRIA: A SHORT BIOLOGY REFRESHER
Mitochondria are often referred to as the “powerhouse of the cell” and every cell in our body, except red blood cells, contain mitochondria. These organelles produce ATP, which is the body’s energy currency. When our mitochondria are not functioning optimally, we can see a myriad of diseases over time but more immediate effects may look like …
Pain
Fatigue
Increased muscle stiffness
Exercise intolerance
Neurological symptoms
Immune system dysregulation
Inflammation
How can we support the health of our mitochondria and boost energy levels naturally?
STEP 1: ADDRESS THE BASICS
Hydrate!
General recommendations include taking your body weight in pounds and dividing by half to determine the number of ounces of water to consume each day. To help you meet this goal, consider keeping a stainless steel water bottle with you!
Minimize caffeine intake after noon (the half life of caffeine is about 5 hours!)
Some individuals are more susceptible to the effects of caffeine than others, so if you continue to struggle with poor energy, consider weaning off caffeine for a period of time, especially if it makes you feel “wired and tired”, indicating that it may also be impacting your cortisol levels (our stress hormone).
Ensure you are fueling your body
…with the right amount and balance of macronutrients (proteins, healthy fats, carbohydrates) and micronutrients (vitamins, minerals, phytonutrients). Working with a credible coach can be a great way to ensure that you are getting what you need, since this is such a personalized process!
Reduce or eliminate inflammatory foods
…such as added sugars, highly-processed foods, artificial ingredients and industrialized oils.
Food sensitivities can also be a culprit for certain individuals and can be assessed on a case-by-case basis.
Address the mind-body connection.
Look at your exercise routine
(are you over or under-exercising?)
Practice good sleep hygiene and regulate your circadian rhythm
Start by going outside throughout the day to get 5-7 minutes of sunshine approximately three times per day
Dim the lights 1 hour before bedtime
Minimize use of electronics at least 30 mins before bedtime.
STEP 2: STILL STRUGGLING WITH POOR ENERGY? MORE TO INVESTIGATE?
HERE ARE A FEW FUTURE CONSIDERATIONS:
Obtain a more comprehensive nutrient panel
(Iron, Ferritin, Vitamin D, Zinc, etc.)
Key nutrients that specifically support mitochondrial health:
B-Vitamins: stimulate defective co-enzymes
Here are some of the best sources of the following B Vitamins:
Vitamin B1 (Thiamin): green peas and whole-grain and enriched-grain products including rice
Vitamin B2 (Riboflavin): lean meats, eggs and leafy green vegetables such as spinach
Niacin: High-protein foods including grass-fed beef, poultry, fish, avocado and enriched and fortified grain products
Vitamin B6 (Pyridoxine): Baked potato, banana, beef, nuts, beans, pork, chicken and fish
Vitamin B12: meat, fish (especially salmon), poultry and eggs
Folate: Spinach, Romaine lettuce, broccoli, avocado, enriched grain products
Magnesium: cofactor in ATP metabolism, found in greens, nuts, seeds, legumes and whole grains
CoQ10: component of 3 of the 5 enzyme complexes of oxidative phosphorylation, found in fatty fish (such as salmon), whole grains and organ meats if you want to get adventurous!
Other things to consider:
Assess thyroid function
Address gut health
Look for infections
Environmental exposures
With Good Vibes - Coach Ariana