Healthy living is actually within your reach. Healthy living is a long-term commitment so you have to prep yourself up if you’re indeed really serious about it. It’s not going to be a walk in the park, but the benefits are nonetheless lifelong. Here, Psst.ph teaches you how to make your life healthy and happy.
Power up – Your cells contain tiny engines that help keep you strong, slim, and healthy. Here’s how to maximize their amazing potential.
If you want to really make a difference in your energy levels, you need to start at the source your mitochondria, the tiny dynamos that live in every cell of the body. These powerhouses convert food into a adenosine triphosphate (ATP), which becomes your body’s main source of fuel. Mitochondria are so important because they regulate the way the body generates energy. And that process directly affects how quickly you burn fat, how well you recover from exercise, your capacity to fight off disease, and your ability to focus. As you approach your forties, however, your mitochondria become more sluggish and eventually die, thus draining your energy, slowing your metabolism, and weakening your immunity. Scientists don’t yet know why this happens, but there is exciting new research that finds certain habits can prevent and even reverse the decline. No matter what your age, fold the study-backed strategies, below into your routine, starting now. The first thing you’ll notice is an increase in your mental power. A few weeks in, you’ll also see improvement in your workout endurance and strength – you’ll probably drop a few pounds, too.
Ease up your cardio – High intensity training delivers fast results. But it also creates something called oxidative stress. Pushing yourself to your limit every time you work out will backfire, harming your mitochondria and making you feel tired and weak. Steady cardio, on the other hand, boosts your circulation, bringing more oxygen and nutrients to your cells without causing any additional strain. The result a two-to threefold bump in the number of mitochondria in your muscles, brain, heart, and lungs. When you do high-intensity sessions, work them in on the alternative days . Balance is key – if you exercise hard one day, rest or work out gently the following day to allow your mitochondria time to recover.
Sleep more soundly – An estimated 25 million Filipinos suffer from obstructive sleep apnea (OSA), a disorder that occurs when you stop breathing for anywhere from a few seconds to more than a minute repeatedly throughout the night. You don’t wake up, but you also never really sink into deep sleep. Besides making you feel exhausted and raising your risk of a range of health problems like heart disease, that lack of quality zzz’s triggers oxidative stress and inflammation, which in turn damage your mitochondrial DNA, according to recent research from the University of Foggia in Italy. If you snore (even when you’re not stuffy), recommends seeing a sleep doctor for diagnosis. Treatment can be as simple as wearing a fitted mouth guard to bed. But because some women with OSA don’t snore, see your M. D. if you consistently wake up in the morning feeling tired.
Foods for mightier mitochondria:
Turmeric – this spice contains curcumin, a potent antioxidant that helps protect mitochondria from oxidative stress. Add it to smoothies, vegetable dishes, and curries.
Cruciferous vegetables – Broccoli, brussels sprouts, and cauliflower contain sulforaphane, an antioxidant, and coenzyme Q10, a compound that helps your mitochondria convert food into adenosine triphosphate.
Lean meat – Red meat is especiall high in L-carnitine and vitamins B6 and B12, all of which help your mitochondria work more efficiently. Vegetarian? Ask your doctor if you should take supplements.
Dark Leafy greens – These are top sources of folic acid, a nutrient that boosts mitochondrial growth and function mitochondrial function will deteriorate. Opt for natural sources of sugar such as fruit or organic honey, which contain antioxidants that may help protect your cells and keep your energy high while satisfying your sweet craving.
Try a detox diet – Restricting your food intake to no more than 500 calories a day once or twice a week is extreme but it can be beneficial to your mitochondria. Such a diet appears to boost levels of brain- derived neurotrophic factor, a protein that’s critical to the growth of new mitochondria. Occasional fasts also make your body more sensitive to insulin and reduce inflammation, both of which help your mitochondria work harder. If you want to try it, eat healthy low- cal fiber- and protein-rich foods like chicken and veggies and guzzle water on the days you fast.