Do you feel like constantly tired no matter how much you sleep?
Do you struggle to find the energy to complete basic daily tasks?
Are you often feeling drained and exhausted, even after minimal physical or mental exertion?
There’s a better way to get rid of the fatigue…
Living with fatigue, mood, and pain issues can feel like you are living half of a life. As a former chronic pain and fatigue patient, I understand how hard it can feel to get through the day, let alone plan for tomorrow or try to create the circumstances that are going to support intense healing.
You might find yourself wondering if things will ever feel good again and are tired of missing out because you can’t muster the energy to be fully present. Living with these issues is often like living with a secret that no one wants. It is an invisible condition that people do not fully understand unless they have experienced it. This is why it’s important to have an expert on your side.
Knowing where to focus can be confusing
There is so much information floating around that it is easy to get overwhelmed. You might be frustrated by doctors who don’t understand how bad it gets, tell you that your labs are just fine, offer medications that are not effective, or might cause a long list of side effects. My own journey with chronic fatigue, pain, and anxiety led me to study functional medicine, which is a systems biology approach that focuses on finding and addressing the root causes of symptoms. I was able to heal my symptoms by changing my body at the cellular level. My hope is that this blog inspires you to think about your healing journey in a much deeper way.
When you heal your mitochondria,
you are ready to conquer the day
Focus on this one thing to improve your fatigue, mood, pain, and brain function…..
Mitochondria are the tiny power plants that live in your cells. They’re responsible for producing energy, and they do so by burning glucose and fatty acids to create ATP (adenosine triphosphate). Mitochondria help regulate cell death (apoptosis), which is one reason why it’s so important to keep them healthy. Without apoptosis, we are more likely to develop cancer and other chronic health issues. When mitochondria malfunction or become damaged, they can’t produce enough energy for your body–and this can lead to serious problems like chronic fatigue, pain, and mood dysregulation. Once they become damaged, it becomes a cascade- damaged mitochondria make more damaged mitochondria, which leads to feeling more tired, achy, anxious, depressed and having increased brain fog.
It’s not clear why this happens, but it’s thought that free radicals can cause damage to the mitochondria, leading to the release of cytochrome c from within their inner membranes. This protein acts as an apoptotic signal, triggering cell death. Oxidative stress is an imbalance between free radicals and antioxidants in your body. Several factors contribute to oxidative stress and excess free radical production. These factors can include diet, lifestyle, certain conditions, environmental factors such as pollution, and exposure to toxins. Non-organic foods, and pesticides in and on foods, can also create oxidative stress. Poor gut health is another contributor to oxidative stress. After “trigger” foods, the other major source of oxidative stress for our bodies is overgrowing bacteria in the large intestine.
The Benefits of a Morning Routine
A morning routine is a great way to promote healthy habits and create structure in your life. By establishing a daily routine, you’re more likely to be productive throughout the day and stick with your goals.
1. Start Your Day with Movement, Light and Fresh Air for an instant mood booster
Regular exercise has been shown to support mitochondrial health and function. Consider incorporating some form of exercise into your morning routine, whether it’s a quick walk or a full workout. If you suffer from moderate to severe fatigue, gentle, regular gentle exercise like a daily walk will help build up your stamina. Moderate, consistent movement is the key – don’t overdo it on the days that you feel good.
Getting outside in the morning can help your body set its natural circadian rhythm, which helps regulate your sleep-wake cycle. Sunlight exposure also helps promote healthy mitochondrial function by increasing the production of vitamin D, which supports mitochondrial metabolism. If you too tired to exercise or pushed for time I recommend getting ready near a window that exposes you to some sunlight.
2. Stay Hydrated
Drinking enough filtered water is essential for overall health, and it’s especially important for supporting your mitochondria. Water helps to transport nutrients to your cells and remove waste products, which are both important for mitochondrial function. Water is essential for the body’s detoxification process, which helps your cells rid themselves of harmful waste products such as free radicals and toxins. When you’re dehydrated, toxins build up in your cells, making them less efficient and less able to function properly. When you’re dehydrated, mitochondria don’t work as well as they should — and this can lead to a host of other problems, including fatigue, headaches, and weight gain. I do not recommend drinking tap or bottled water, instead invest in a good quality water filter- your fridge filter is not going to cut it, so I recommend investing more comprehensive filter like a Berkey.
3. Fasting
Intermittent fasting is an eating pattern that cycles between periods of fasting and eating. Studies on both humans and animals have shown that regular fasting helps to improve mitochondrial function. Fasting helps to stimulate mitochondrial biogenesis (formation of new mitochondria), increase the activity of antioxidant defense systems, and improve mitochondrial quality control- all of which contribute to the overall improvement of function. Additionally, fasting has been shown to enhance the production of molecules known as ketones, which act as alternative sources of energy to glucose, thereby reducing oxidative stress and leading to an overall improvement in mitochondrial function.
Overall, fasting remains one of the most natural and effective strategies to maintain the health and functional integrity of our mitochondria. In order to harness these benefits, you have to fast for at least 16 hours several times a week. If you are new to this, I recommend starting with a 12-hour fast and working your way to 16 hours. You can drink water, plain coffee, or tea during your fasting time. Most people find it easier to skip breakfast or push their last meal of the day to early evening.
4. Targeted nutrition
Certain supplements have been shown to heal mitochondrial function, including B vitamins, glutathione, CoQ10, alpha-lipoic acid, and magnesium. Rather than guessing what you need, I recommend working with a certified functional medicine practitioner like myself. You will want to look for someone with formal medical training that has also certified in functional medicine. This level of quality care ensures that you are getting the right advanced lab testing to determine your nutritional deficiencies, toxin load, and gut health. I offer a free 15-minute call if you want to discuss what it looks like to start functional medicine care.
5. Don’t be afraid of the cold
Cold exposure has been shown to increase mitochondrial function. One study found that exposing people to cold temperatures for 2 hours per day for 7 days boosted their mitochondria’s ability to generate energy by a whopping 40%. One simple way to access this healing is to turn your water too cold at the end of your shower. I know this sounds crazy, but dipping your face or body briefly in a bucket of ice water can also stimulate the growth of healthy mitochondria.
By incorporating these tips into your morning routine, you can support your mitochondrial health and promote overall wellness. Remember, small changes can make a big difference, so start with one or two habits and build from there.
If you are ready to explore how advanced functional medicine testing and treatments can address the root cause of your exhaustion, then email clientcare@entouragefm.com to schedule a free discovery call today!
