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Feeling full of life isn't a matter of luck, but rather how we treat our bodies. From energy production in every cell to the crucial role of hydration, nutrition, sleep, and exercise, in this article we'll tell you everything you need to know to keep those energy levels at their peak.
1. How does our body generate energy at the 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.
Photo of a mitochondria
To create ATP, our body uses glucose and fats in a process called cellular respiration , where oxygen plays a key role. This process has three main phases:
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Glycolysis: Breakdown of glucose into energy.
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Krebs cycle: It occurs in the mitochondria, releasing electrons.
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Electron transport chain: The last phase, where most of the ATP is generated.
If you want your mitochondria to function at their best, include the following in your daily routine:
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Regular physical exercise , which increases the number of mitochondria.
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Natural light or red light therapies, which stimulate ATP production.
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Foods rich in antioxidants to protect your cells from oxidative damage.
2. Essential micronutrients for energy
Although vitamins and minerals don't directly provide you with energy, they are necessary cofactors for the enzymes in your cells to do their job. Some of the most important are:
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B vitamins: Essential for transforming food into energy.
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Magnesium: Involved in more than 300 enzymatic reactions, including energy production.
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Iron: Essential for transporting oxygen and helping in the production of ATP.
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Coenzyme Q10: It helps the electron transport chain and protects your mitochondria.
3. Hydration and energy: a fundamental relationship
Staying well hydrated is key for your body to produce and use ATP efficiently. Water facilitates the chemical reactions necessary for energy production, as well as helping transport nutrients and eliminate waste.
Are you feeling fatigue or cramps? It could be a sign of dehydration.
4. Factors that influence your vitality
It's not just what you eat. Energy and well-being depend on many other factors, such as:
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Sleep well: During sleep, the body repairs and recharges itself.
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Physical exercise: Not only does it keep your muscles in shape, but it also improves the efficiency of your energy production.
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Stress Management: Chronic stress can wear you down, so include relaxation techniques in your routine.
5. Metabolism and aging
As we age, our ability to produce energy decreases, in part because our mitochondria become less efficient.
Additionally, chronic 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.
6. 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 a matter of good rest or good nutrition; 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 your best day after day.
And if you need a little extra… you know that at Baïa Food we've developed a whole range of supplements to help you give your vitality that extra spark it's missing.
Our recommendation for starting the morning off right?
WELL BLEND : the ideal substitute for orange juice. Delicious, healthy, natural, sugar-free, and packed with all the nutrients your body needs to perform at its best from first thing in the morning and feel vital all day long.
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Elena Garrido
Comprehensive nutritionist
