Do you need to boost your energy in menopause? 

Are you struggling with getting through the day without dreaming of a nap?

Does getting up in the morning feel like torture?

You are not alone and what you are feeling is totally normal during menopause. In this blog post I will share with you some of the science behind why you feel tired and share actionable advice to give you the boost you need right now.

Mitochondria the “powerhouse” of your cells

Mitochondria are an integral part of the human cell that deal with respiration and energy production. These tiny organelles create 90% of the energy we need for life and for our organs to work properly.  They are also crucial for cell death which may sound contradictory, in fact this process is crucial for healthy cells to survive and reproduce new healthy cells that can make energy efficiently. .

These mighty mitochondria rely on oestrogen for optimal function. Because oestrogen fluctuates and eventually reduces during menopause. energy production in the mitochondria is also reduced.

As a result, energy levels can plummet, fatigue builds up, muscles ache and exercise becomes harder.

Sound familiar?

Help your mitochondria thrive

Some surprising lifestyle factors that can help your mitochondria and give you an energy boost.

Daily activity

Regular exercise uses more energy which will force the body to make more mitochondria as energy demand is high. It also increases your oxygen intake, which contributes to efficient energy production.

Heat or cold therapy.

Heat therapy, like saunas, increase the efficiency of the mitochondria. The energy needs of mitochondria increase, resulting in better use of oxygen in the blood. The effect of cold can do the same! Try 30 seconds of cold water at the end of your shower.

Reduce stress

Use relaxation techniques, mindfulness, meditation as the stress hormones alter mitochondrial function, affecting biological processes in the body, especially in the immune, nervous and endocrine systems.

Prioritize 8 hours of sleep.

A good night’s sleep helps the brain clear the by-products that build up during the day. These are harmful to the mitochondria in the neurons. Also, if your circadian rhythm (wake sleep cycle) is disrupted, this can lead to less cellular energy.

Manage environmental toxins

These lead to inflammation that stimulates the release of inflammatory molecules in the immune system causing internal damage known as oxidative stress. Mitochondria are sensitive to toxins including some medications and heavy metals. Because of their unique role in metabolism, they can trigger nonreactive chemicals. So they have the ability to activate pollutants.

Calorie restriction

Excess of calories leads to obesity and inflammation that increases oxidative stress. This oxidative damage can trigger mitochondrial changes and dysfunctions that aggravate the inflammation associated with obesity, causing a cycle that continuously inhibits energy production in every cell in your body.

Fasting

Limiting the eating window can trigger your mitochondria to adapt, often termed intermittent fasting. This supports the mitochondrial network by removing damaged mitochondria and triggering biogenesis of new mitochondria. Remember the quality of your food is essential to ensure you are providing your mitochondria with the nutrients needed to work efficiently.

Eliminating the foods and habits that drain your cells of energy will leave you with more options than you might realize to boost your mitochondria!

 Nutrients For Mitochondrial health

Providing the building blocks to ensure the mitochondria are nourished with the right nutrients is essential for them to function properly. They rely on a huge supply of nutrients to work effectively and are dependent on enzymes being broken down correctly to provide the right fuel to perform their tasks. This includes

B Vitamins

These coenzymes fuel the enzymes that are essential to proper cellular function.

Found in high amounts in sardines, lamb and nutritional yeast.

Magnesium

Aids in the production of ATP, the full-time job of our cells.

Found in almonds, spinach, avocado.

Zinc

An antioxidant with anti-inflammatory properties.

Found in seafood, beef, cashews and pumpkin seeds.

Polyphenols

Micronutrients from plant-based foods.

Found in apples, berries, brassica vegetables see below, tomatoes, grapes, onions. One type is called Resveratrol. High levels are found in red berries coloured vegetables, and leafy greens, green tea also contains one a catechin called EGCG.

Coenzyme Q10

Another name is ubiquinol which is the readily available supplement form. As a mitochondrial coenzyme it aids production of cellular energy and is also a protective antioxidant.

This is found in eggs, extra virgin olive oil and oily fish.

Sulfur

The fourth most abundant mineral found in our bodies and a primary source of antioxidants in the mitochondria.  It increases mitochondrial permeability which means a stronger barrier and defense system.

This is found in cruciferous vegetables like Kale, cabbage, cauliflower and sprouts!

It is my mission to inform and inspire menopausal women to enhance the power of nutrition and lifestyle.

For energy, vitality and life

Find out how I can help you personally by booking a free no obligation discovery call

References

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Ploumi C, Daskalaki I, Tavernarakis N. Mitochondrial biogenesis and clearance: a balancing act. The FEBS Journal [Internet]. 2017 Jan 11 [cited 2021 Mar 25];284(2):183–95. Available from: https://onlinelibrary.wiley.com/doi/abs/10.1111/febs.13820

Koklesova L, et al. Mitochondrial impairments in aetiopathology of multifactorial diseases: common origin but individual outcomes in context of 3P medicine [Internet]. EPMA Journal. Springer Science and Business Media Deutschland GmbH; 2021 [cited 2021 Mar 25]. p. 1. fAvailable from: /pmc/articles/PMC7931170/

Faas MM, de Vos P. Mitochondrial function in immune cells in health and disease. Vol. 1866, Biochimica et Biophysica Acta – Molecular Basis of Disease. Elsevier B.V.; 2020.

Jang JY, et al. The role of mitochondria in aging. Vol. 128, Journal of Clinical Investigation. American Society for Clinical Investigation; 2018. p. 3662–70.

Li Y, et al. Quercetin, inflammation and immunity [Internet]. Vol. 8, Nutrients. MDPI AG; 2016 [cited 2021 Mar 26]. Available from: /pmc/articles/PMC4808895/

Eng QY, Thanikachalam PV, Ramamurthy S. Molecular understanding of Epigallocatechin gallate (EGCG) in cardiovascular and metabolic diseases [Internet]. Vol. 210, Journal of Ethnopharmacology. Elsevier Ireland Ltd; 2018 [cited 2021 Mar 26]. p. 296–310. Available from: https://pubmed.ncbi.nlm.nih.gov/28864169/

Greco T, Shafer J, Fiskum G. Sulforaphane inhibits mitochondrial permeability transition and oxidative stress. Free Radical Biology and Medicine [Internet]. 2011 Dec 15 [cited 2021 Mar 26];51(12):2164–71. Available from: /pmc/articles/PMC3278304/

PDQ Integrative, Alternative, and Complementary Therapies Editorial Board. Coenzyme Q10 (PDQ®): Health Professional Version [Internet]. PDQ Cancer Information Summaries. National Cancer Institute (US); 2002   [cited 2021 Mar 26]. Available from: http://www.ncbi.nlm.nih.gov/pubmed/26389329