One of the most common symptoms I see on the patient questionnaires I
have all my clients complete is lack of energy or fatigue. One of the most
common goals my clients share is wanting to increase energy. That’s not
surprising considering 1 in 5 doctors visits report symptoms of fatigue.
Energy in the human body is derived from the three micronutrients present
in food, namely carbohydrates, proteins, and fats. I am pretty sure we all all
familiar with those. During the digestive process, these complex molecules
are broken down into smaller molecules for absorption. The body uses
enzymes to break down proteins into amino acids, carbohydrates into
simple sugars, and fats into fatty acids and glycerol.
How many of you have heard me say, our cells use the oxygen we breath
and fatty acids or glucose to produce energy. That process is known as
aerobic cellular respiration. Energy production relies on mitochondria,
referred to as the body’s “powerhouses”, which are organelles found within
the body’s cells. Optimal cellular function is a vital component of supporting
and maintaining optimal health, energy, and vitality. Mitochondria are
among the most important organelles within a cell and are essential for
numerous cellular processes, most notably, energy production through
cellular respiration.
Mitochondria produce energy by turning glucose and oxygen into ATP, the
cellular energy currency. The central set of reactions involved in ATP
production are collectively known as the Krebs cycle (or the citric acid
cycle). Each step of the Krebs cycle requires vitamin-derived cofactors and
minerals to operate. A deficiency in any one of these can have a
significantly negative impact on energy levels. Did you catch that? That is a
very important concept. Let me translate. In order for the mitochondria to
produce energy, you have to have adequate amounts of certain minerals
and vitamins. If you aren’t getting them from the foods you eat, you may
need to supplement.
There are three primary strategies to optimize mitochondrial function and maintaining or improving energy production:
The ATP produced in the mitochondria allows for the redistribution of
energy used throughout the cell, supporting its specific functions. The
complex set of reactions outlined above requires the input of various
nutrients used as cofactors in the reactions, including:
Several causes of low energy levels have been suggested, many of which
are correlated to mitochondrial dysfunction. Certain lifestyle factors may
impair the integrity and function of your mitochondria, such as antibiotics
and other medications, chronic stress, environmental toxins, elevated blood
sugar, and sleep disturbances.
Mitochondrial dysfunction may be characterized in several ways, including:
When mitochondrial damage or dysfunction occurs, the result is a
decreased production of ATP and an increased production of reactive
oxygen species (ROS). Additionally, chronic inflammation may contribute to
or aggravate fatigue.
Now that you know a little about how energy is produced in the body and
some things that can interfere with energy production, what can you do to
support energy production? Energy support may involve reducing
inflammation and improving antioxidant status in the body. Lifestyle
modifications include incorporating, healthy foods that give you energy,
dietary supplements, regular physical activity, and minimizing exposure to
environmental toxins.
Several dietary patterns may benefit individuals with fatigue, including the,
anti-inflammatory diet, the Mediterranean diet and the leaky gut diet. The
following table summarizes foods to enjoy and limit to help improve your
energy levels.
Dietary supplements may support mitochondrial function and energy
production in various ways. For example, certain supplements may provide nutrients used for oxidative phosphorylation, reduce oxidative stress,
encourage the generation of new mitochondria (yes, under the right
circumstances the cells can generate more mitochondria) and repair
damaged cell membranes that may be interrupting the transfer of electrons.
Several dietary supplements may be beneficial due to their roles in energy
production, including:
Most of my clients know that I am a believer in using supplements to
support nutritional deficiencies. However, I warn against going out and
buying all the above mentioned supplements to improve your energy
symptoms. That is something we should consider doing together. We will
add supplements as necessary while improving or working on other
aspects of maximizing optimal energy production.
I also recommend exercise to help increase energy in my clients with
energy issues. That advice sounds counterintuitive and seems to confuse
most of my clients. How can I exercise if I have no energy, they ask. Here
is what I do know. Exercise has been shown to induce mitochondria
biogenesis, the process by which new mitochondria are produced. Yes, it is
possible to increase the number of mitochondria. It is also possible to repair
damaged mitochondria to become more efficient. A research panel
appointed by the Mitochondrial Medicine Society recommends engaging in
endurance exercise, which can increase the activity of mitochondrial
enzymes in muscles. Examples of endurance exercises include climbing
stairs, biking, dancing, jogging, swimming, and walking.
For individuals with mitochondrial disease, a combination of progressive
resistance exercise may be beneficial. Resistance exercises may include
weight lifting, resistance band training, and body weight exercises (e.g.,
pushups, squats).
Many environmental factors have been established as mitochondrial toxins.
These toxins induce mitochondrial oxidative stress. Environmental toxins
associated with mitochondrial dysfunction include pesticides (e.g., Maneb,
Paraquat, Rotenone) and heavy metals (e.g., aluminum, lead, manganese,
methylmercury).
Minimize your exposure to pesticides by choosing organic foods as much
as possible, carefully washing produce, and avoiding the use of pesticides
in the garden. Installing a water filter can help remove heavy metals
commonly found in tap water. The Natural Resources Defense Council has
developed a guide outlining seafood types with low, moderate, and high
mercury levels that can be used to minimize consumption of mercury from
seafood.
Energy production is a multi-step process that occurs primarily in the
mitochondria found in cells. Improving your energy levels may involve
multiple factors, such as dietary modifications, dietary supplements, regular
exercise, and reduced exposure to environmental toxins. Also remember
these changes take months or longer each person is different. There is no
one size fits all. That is why we I re-evaluate and make changes as
necessary. In the next blog I will cover in more detail the minerals, vitamins,
and other nutrients needed to support mitochondrial health and how the
work.
Health and happiness,
Charlie
"God gave us the gift of life; it is up to us to give ourselves the gift of living well." - Voltaire
Contact us today to take your first steps towards a more happy and healthy life.
Phone: (706) 833-4017
Email: wispertc@bellsouth.net