DO YOU KNOW ABOUT MITOCHONDRIA-FRIENDLY NUTRITION?
Mitochondria are the energy production centres of our cells. They use the carbohydrates, fats, and proteins that come from the foods we eat to produce energy.
Mitochondria-friendly nutrition aims to:
- 👉 Increase intracellular energy production
- 👉 Reduce oxidative stress (oxidation-related cellular damage)
- 👉 Lower inflammation
- 👉 Slow down the ageing process
Why Is It Important?
When mitochondrial function is impaired, the following conditions that reduce quality of life are seen more frequently:
- Chronic fatigue
- Insulin resistance
- Brain fog
- Low energy during menopause
- Muscle loss
- Accelerated ageing
Mitochondrial health becomes even more critical especially in women aged 40+ (decreasing oestrogen → increasing mitochondrial stress).
Basic Principles of Mitochondria-Friendly Nutrition
Balance Blood Sugar
- Refined carbohydrates are reduced.
- Glycaemic load is controlled.
- A combination of protein + healthy fats is included.
Important! Mitochondria do not like sudden blood sugar fluctuations. Blood sugar fluctuations are often seen in individuals who snack frequently.
Let’s Learn About Healthy Fatty Acids and Antioxidant-Rich Foods
Important! The goal is not simply to focus heavily on these foods, but to place them skilfully into a nutritionally diverse eating plan (paying attention to portion control).
- Omega-3 (EPA/DHA), olive oil, avocado, walnuts (healthy fatty acids)
- Blueberries, pomegranate, spinach, broccoli, cocoa (85%) (foods rich in antioxidants)
To Eat Protein or Not to Eat Protein, That Is the Whole Question
Muscles, the storage house of mitochondria, need care. Protein sources must definitely be included in your daily diet. Especially eggs, fish, lean red meat and chicken, yoghurt, and legumes do a very good job in your meals when combined with healthy carbohydrates.
Micronutrients That Support Mitochondria
B vitamins (especially B1, B2, B3), magnesium, Coenzyme Q10, alpha lipoic acid, and carnitine. These are the locomotives of the energy production chain.
IS THERE A FIRE IN MY BODY?
Chronic inflammation, the body’s silent and harmful enemy, causes cellular damage. As a result, insulin resistance, weight gain, the frequency of menopause symptoms, heart disease, and the ageing process all accelerate.
The factors that increase chronic inflammation are hidden enemies that must absolutely be brought under control: excessive sugar consumption, processed foods, lack of sleep, stress, inactivity, and increasing abdominal fat.
In summary, to put out the fire in your body, a healthy nutrition system that includes anti-inflammatory foods and a lifestyle with plenty of daily steps should be adopted.
WHICH FOODS REDUCE INFLAMMATION?
Omega-3 sources (oily fish, walnuts, chia seeds), olive oil, antioxidant-rich fruits and vegetables (red fruits, pomegranate, sour cherries, spinach, rocket, chard, broccoli, cabbage), turmeric, ginger, garlic, and onion.
An Anti-Inflammatory Dinner Menu
- Rocket salad with pomegranate
- Broccoli soup (with half a teaspoon of ground turmeric, black pepper, and one teaspoon of olive oil on top)
- Grilled salmon
THE REASON FOR YOUR WEIGHT LOSS RESISTANCE IS BLOOD SUGAR FLUCTUATIONS
The most frustrating and exhausting part of the weight loss journey is when the rate of weight loss slows down, and sometimes even stops. So what happened that, just when everything was going well, the scale started to disappoint us?
You have a diet plan given to you by professionals for weight control, and you started following this plan. But after a while, your weight loss stopped. One of the main reasons is blood sugar fluctuations. And what causes these fluctuations is actually you. At the moments when you think you are following your meal plan completely, those healthy snacks you have in between meals raise your blood sugar and untimely insulin release begins. This causes the calories you consume at that moment to be stored in your body instead of being used. And rising insulin also reduces the effectiveness of your diet.
As a result, snacking is the biggest enemy of weight management.
