Movement, Nutrition and Self-Care for Women - An Energy/Mitochondrial Approach
According to Monique Class, the Director at the Center for Women’s Health; the three most common health concerns facing women today is a lack of energy, a lack of motivation and brain fog. Our mitochondria convert the chemical energy from food into ATP, which creates energy for every cell in our body. Monique has several recommendations on how to increase mitochondria production within our bodies.
According to the American Heart Association, sitting is the new smoking. Exercise is one of the best ways to increase mitochondria and consequently increase energy levels. Movement in connection with a group enhances the benefits of exercise!
According to recent research at UCLA, working out with a friend or in on a small group decreases inflammation and increases the production of dopamine, which results in positive genetic expression. Just 4-5 minutes of interval training releases serotonin and stimulates the endocannabinoid system which reduces stress, combats fatigue and increases brain function! Exercising two time times per week has been proven to decrease both depression and the chances of a cardiac event by 30% and reduces the risk of breast cancer by 20%. So what are you waiting for? Sign up for one of group exercise classes today!
There are also other ways to increase production of the mitochondria within our bodies, examples include following a ketogenic diet, itermittent fasting, taking a curcumin supplement and meditation are all avenues to get there.
Ketones can be transported to the brain and used as an energy source. Ketones also go into the mitochondria which results in an increase in energy and the creation of new mitochondria. Monique stresses that the Ketogenic Diet is not for everyone, if someone is already in an inflammatory state, suffers from an auto-immune disease or is insulin resistant, then the ketogenic diet is not for them. The diet is not intended for long term use, she recommends a maximum of 3-4 weeks.
Interrmittent fasting also increases the production of mitochondria. You can begin by fasting 12 hours from dinner to breakfast, with clear liquids in the morning, 16 hours from dinner to lunch 2 times per week and then a 24 hour fast once per month. Again, intermittent fasting is not for everyone, so please check with your health care professional before you make any nutritional changes.
In conjunction with exercise, green tea extract, curcumin, resveratrol and meditation also have the same effect as the ketogenic nutrition plan and can offer a long term solution to decrease inflammation, increase energy levels and fight brain fog.
Come and take advantage of our 115 group exercises per week and experience the positive changes in your energy levels!
WRITTEN BY: Marlene Dickinson
Director of Wellness
Holistic Wellness Coach
BA Psychology/Sports Nutrition
Food as Medicine Coach