Do you think that you have long-discharged flashlights? Moreover, right now, when summer is approaching, time for outdoor activities, family trips and active forms of vacation? Unfortunately, what someone calls spring fatigue may bother others for another time of the year. It freezes the most when the summer months are on the horizon, the time of year when one is naturally most active. Why is it? Does fatigue automatically mean health problems? And what if the doctor sends you straight to a psychologist for fatigue complaints? In this article, we will try to answer all the important questions about energy. At the same time, we wrote down a lot of tips on how to regain energy. Forget the advice that you have to automatically give strong coffee straight away and come read on.
It is important to realize how energy is created
Your energy is affected by a huge number of aspects every day. Maybe it's a good idea to start from the beginning - to find out how energy is actually created. Under the term energy, you can imagine fuel not only for your body, but also for the brain that needs to send the right signals. And for such a process to work, you literally need a cell machinery designed to perform a variety of processes, a cascade of processes. When this army of cells begins to suffer or is irritated by anything harmful that we still get, it probably won't produce as much energy as you expect. Get to know the most important part of the cell for energy production - mitochondria. Mitochondria are organelles responsible for the production of adenosine triphosphate (ATP). Simply put, under this groundbreaking name lies the basic energy circulation for the cells in our body. Just to give you an idea - each cell consumes about 10 million (107) ATP molecules per second. With activity, the demands on consumption increase in the same way as when you press the gas on the floor in a car and your consumption increases. This also increases energy consumption in the form of glucose, and believe me, the whole system is so complex that it would spend on several separate cells. The most important thing to learn from this is the conscious support of the mentioned mechanisms for energy production.
Healthy energy production can be disrupted by many influences, and mitochondria, our imaginary power plants, are quite prone to many things. In the following list, you may also find a vice for which an imaginary beacon may light up, because this is your case.
What harms mitochondria:
- industrially prepared food and semi-finished products
- carbohydrates in the form of sweets or white bread
- toxins in the form of alcohol and tobacco
- statins - drugs to lower cholesterol
- some types of antibiotics - such as tetracyclines
- long-term stress
- anything else that increases free radicals
Can lack of energy be a sign of other health problems?
Of course, you can ask yourself this question as soon as you find out that none of the above list is your problem. Undoubtedly, there are cases where a lack of energy indicates a hidden health problem or disease. In that case, it's a good idea to see a doctor. An obstacle you may encounter is the effort of some less specialized doctors to send their patients with long-term fatigue and lack of energy to a psychologist, because they automatically see a psychosomatic problem behind it. Although this phenomenon is slowly disappearing from modern medicine, there are still "old schools" looking for a "head" behind everything. Don't be afraid to change your doctor and get more expert opinions.
This is because some genetic predispositions may be behind the lack of energy, such as reduced thyroid function or long-term infections without clear symptoms. If you know that you have had mononucleosis in the past - EB virus, borreliosis or even pulmonary chlamydia, it is advisable to perform control tests for the condition of antibodies to rule out possible reactivation of some of the infections. They can occur due to a weakened immune system, currently typically after covid-19.
Tips on what to do to increase energy and what benefits mitochondrial function
- Move! Even if you have little energy. No one says you have to run marathons straight away, but exercise is absolutely crucial for a healthy organism and the mitochondria inside it. Although the performance of mitochondria is most supported by interval training and their number increases strength training, even walking or cycling will help. Even better is yoga and similar exercises that allow mitochondria to function better and produce more ATP.
- Eat healthy! This is another key point. Get rid of all semi-finished products and make time for food and food selection - you do it for yourself. Don't let energy levels decide even more with an excess of coffee or chocolate. Instead, eat healthy fruits and vegetables. Such a breakfast in the form of a green smoothie will definitely start you better.
- Add antioxidants! As mentioned above, free radicals harm mitochondria. Therefore, it is advisable to turn with their excess. You can find a lot of antioxidants in ginseng, chlorella, ginkgo biloba, eleutherococcus or milk thistle. Of course, a lot of healthy food has antioxidant effects, especially foods from the plant kingdom. Combine green and colorful vegetables, this is an ideal way to increase antioxidant capacity.
- Try to practice fasting! Try to fast once a week, preferably on water. After a day of fasting, start with a light breakfast, preferably steamed fruit or vegetables. It is not good to perform drastic fasts, which can lead to even greater weakening of the body. The easiest way to fast is to stop eating from about 18.00 to about 12.00 the next day, when you do not start breakfast, but immediately have a healthy lunch.
- Make sure you have enough fluids! One of the causes of fatigue is a lack of fluids. In addition, if you start your day with a cup of coffee, you also contribute to the dehydration of the body. Unfortunately, not only coffee has a dehydrating effect. Sweetened drinks and energy drinks will have the same effect on you. Plus, they'll only give you a piece of false energy for a while, not a long time. The best thing to drink is clean water. Or try green tea, good quality, loose.
- Work on your psyche! Extreme stress draws energy for a long time, but at the same time reduces the function of the immune system and other systems in the body, because it is constantly exposed to the fight / escape mode due to stress. Try to build meaningful and harmonious relationships around you, meditate, relax.
Tips for mitochondrial supplements:
- coenzyme Q10