Your Brain’s Three Jobs
The Best Ways To Strengthen Your Mitochondria And Increase Energy
Mitochondria are the parts of cells (think of it like the cell’s main organ) that give your cells their energy by making a molecule called ATP that cells use as fuel.
The better your mitochondria work, the more and better energy your body has available.
Here are 5 study-proven ways to give your mitochondria a boost and/or increase the number of mitochondria:
- Cold Exposure (e.g. 30-second-showers under cold water or short ice baths)
- Heat Therapy (e.g. sauna)
- High Intensity Training (short bursts of maximum energy capacity, e.g. 30-second sprints)
- Turmeric (use as supplements, make a tea form it or sprinkle some on your meals combined with some freshly ground pepper for better absorption)
- Avoid processed/added sugars (you know it!)
7 Tips For Better And Deeper Sleep
1. bed-time schedule
Set a bed-time schedule and try to stick to it every day (it’s crucial to wake up around the same time every day).
Get 20-30 minutes of vigorous exercise, ideally early in the day. Avoid working out in the hours before bedtime as it will get your heart rate up.
3. Avoid Caffeine
Don’t drink caffeinated beverages after 2 PM such as coffee or black and green teas. 5 hours later your body still holds 50% of the caffeine you ingested.
4. Reduce Alcohol
Avoid drinking alcohol right before going to bed (it might make you drowsy, but also gives you lighter sleep).
5. Have a bed-time routine
Bed-time routines of 30 minutes to 2 hours before going to sleep prepare your mind and body and can be very helpful for good rest (unwind from the day by taking a bath, journaling, or reading).
6. The right Bedrom set-up
Consider feng-shui and other basic changes to your bedroom setup, such as turning off all electronics and keeping it cool and dark (full post here).
7. Don’t toss and turn
If you can’t sleep, get up and engage in a relaxing activity until you become tired (e.g. folding your T-Shirts, reading or drawing).
Backed by scientific research, “Earthing” has shown a surprisingly positive and overlooked impact on our health. Direct physical contact with the Earth’s surface helps to transfer electrons into the body, which has been found to promote physiological well-being (including better sleep, reduced stress and lower pain levels).
Walk, work, play or exercise outside with bare feet, ideally on natural surfaces (e.g. in the woods, on grass areas or at the beach) as much as you can (a daily dose of 30 minutes has been shown to have the greatest health benefits). Another option: Sit or sleep outdoors on the ground.