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Feeling full of life is not a matter of luck, but of how we treat our bodies. From the production of energy in each cell to the crucial role of hydration, nutrition, sleep and exercise, in this article we tell you everything you need to know to keep those energy levels at their maximum.
How does our body generate energy at a cellular level?
It all starts in the mitochondria , the famous "powerhouse" of our cells. This is where ATP (adenosine triphosphate) is produced , the molecule that fuels all of our body's functions. From moving to thinking, everything requires energy, and ATP is the key.
To create ATP, our body uses glucose and fats in a process called cellular respiration , where oxygen plays a fundamental role. This process has three main phases:
- Glycolysis: Breakdown of glucose into energy.
- Krebs cycle: It occurs in the mitochondria, releasing electrons.
- Electron transport chain: The last phase, where most of the ATP is generated.
If you want your mitochondria to function at their best, include in your daily routine:
- Regular physical exercise , which increases the number of mitochondria.
- Natural light or red light therapies, which stimulate ATP production.
- Antioxidant- rich foods to protect your cells from oxidative damage.
Essential micronutrients for energy
Although vitamins and minerals do not provide you with energy directly, they are the cofactors necessary for the enzymes in your cells to do their job. Some of the most important ones are:
- B vitamins: Essential for transforming food into energy.
- Magnesium: Involved in over 300 enzymatic reactions, including energy production.
- Iron: Essential for transporting oxygen and helping in the production of ATP.
- Coenzyme Q10: Helps the electron transport chain and protects your mitochondria.
Hydration and energy: a fundamental relationship
Staying well hydrated is key to your body producing and using ATP efficiently. Water facilitates the chemical reactions needed for energy production, as well as helping transport nutrients and eliminate waste.
Do you feel fatigue or cramps? It could be a sign of dehydration.
Factors that influence your vitality
It's not just what you eat. Energy and well-being depend on many other factors, such as:
- Sleep well: During sleep, the body repairs and recharges.
- Physical exercise: Not only does it keep your muscles in shape, but it improves the efficiency of your energy production.
- Stress management: Chronic stress can wear you down, so include relaxation techniques in your routine.
Metabolism and aging
As we age, our ability to produce energy declines, in part because our mitochondria become less efficient.
Additionally, persistent inflammation and poor nutrient absorption can negatively affect our energy levels.
Maintaining a diet rich in antioxidants and reducing oxidative stress can help maintain your vitality.
Oxidative stress and the role of antioxidants
Free radicals are unstable molecules that damage cells and reduce energy production.
Antioxidants , such as vitamins C and E, CoQ10, and polyphenols, neutralize these radicals and protect your cells. Incorporating fruits, vegetables, and antioxidant supplements is key to staying energetic and healthy.
Conclusion
Vitality isn't just about getting enough sleep or eating right; it's a balance of multiple factors. With a combination of good habits, from a micronutrient-rich diet to an exercise routine and stress management techniques, you can maximize your energy and feel great day after day.
And if you need a little extra… you already know that at Baïa Food we have developed a whole range of supplements to help you finish giving your vitality that extra spark it is lacking.
Our recommendation to start the morning off right?
WELL BLEND : the ideal substitute for orange juice. Delicious, healthy, natural, sugar-free and loaded with all the nutrients your body needs to perform at its best first thing in the morning and feel vital all day long.
