How to Conquer Fatigue and Low Energy
Being tired and exhausted is one of the most common complaints in society today. Fighting fatigue and low energy involves mitochondrial energy production. Mitochondria are the powerhouse of the cell and act as miniature organs. To thrive, mitochondria use the energy and oxygen we consume from food. Scientists learned that they are an essential part of metabolism. Mitochondria’s ability to manufacture energy declines 10% with each decade of life. Older Adults have 50 -75% fewer mitochondria functions than younger adults. Mitochondria function decreases with stress, anxiety, inflammation, sleep deprivation, environmental toxins, and poor nutrition.
The most common cause of mitochondrial deficiency is too much omega 6 fats. Omega 6 fats are in corn, soybeans and meats. Avoiding vegetable oils ( corn, soy, canola, sunflower, safflower) will also help. Eat red meats, dark meat chicken, and turkey to help your mitochondria perform optimally. Daily excerise also improves mitochondria function and fasting. Intermittent fasting 2-3 days a week will jump-start your metabolism. Intermittent fasting also known as IF, is not eating for 14-16 hrs, which includes your sleep period. Lastly, sun light deficiency affects mitochondria function and creates fatigue. Sun exposure begins vitamin D production and helps energy levels.
Melatonin is a hormone in the body that helps with our sleep cycle and sleep rhythm. 95% of melatonin in the body is produced by mitochondria when exposed to sunlight. Melatonin is a strong anti-inflammatory. This allows sunlight to focus on cell damage caused by oxidative stress right where it's needed the most, inside the cells. Melatonin via sunlight is vital for protecting your mitochondria and protecting them from damage as you age. According to experts, swallowing melatonin is useless for this, as oral melatonin supplementation, while effective for a good night’s sleep, cannot reach the mitochondria inside the cells. Only sunlight can do this. Red and infrared light directly stimulates energy production in the mitochondria. These light wavelengths also instruct the mitochondria to grow bigger and stronger. Healthy, timed, non-burning sun exposure (without sunblock) is crucial for healthy mitochondria and energy levels. If you abhor being out in the sun or you have a job that prevents you from acquiring the light waves that your body needs, there are artificial lights that provide the light wavelengths needed to help with mitochondria production and improve sleep while fighting fatigue.
As most of you have heard me say in the past, EAT WELL… MOVE WELL… THINK WELL…
Dr. Stuart Katzen
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