How to increase energy levels via the diet?
How to increase energy levels via the diet?
Last updated: July 26th, 2024
Maintaining high energy levels is crucial to effectively tackle daily tasks. While lifestyle habits like regular physical activity and good sleep patterns play a vital role, different foods might also impact energy levels. Read more in this article!
How to maintain daily energy?
To tackle daily tasks at work or at home it is best to be fully energized. Lifestyle habits influence the daily energy levels. Aside from looking after physical activity and sleep pattern, the diet can also largly influence how energised we feel.
In this article, we will dive in the 4 best natural compounds to boost overall daily energy!
B Vitamins for energy
B vitamins are crucial for maintaining energy levels as they play a key role in converting the food we eat into usable energy. Specifically, B vitamins like B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6, B7 (biotin), B9 (folate), and B12 are involved in various metabolic processes that help the body produce ATP (adenosine triphosphate), the primary energy carrier in cells. Adequate intake of these vitamins ensures that the body efficiently metabolizes carbohydrates, fats, and proteins, supporting overall vitality and reducing fatigue (1).
Nitrates against fatigue
Nitrate-rich foods, such as beets, spinach, and arugula, are beneficial for energy levels due to their ability to enhance blood flow and improve oxygen delivery throughout the body. When consumed, nitrates are converted into nitric oxide, a molecule that helps relax and widen blood vessels, thereby increasing blood flow. This improved circulation supports more efficient delivery of oxygen and nutrients to muscles and tissues, enhancing physical performance and reducing fatigue. Incorporating nitrate-rich foods or supplements into the diet can thus help sustain energy levels, particularly during exercise and physical activities (2).
Hesperidin for energy boost
Hesperidin is a polyphenol abundantly present in citrus fruits, like oranges. Once ingested, hesperidin is converted into hesperetin by bacteria in the intestines. Hesperetin is then absorbed into the blood and transported to different parts of the body. Hesperidin increases the availability of nitric oxide, leading to increased blood flow to tissues and consequently to a higher supply of oxygen and nutrients to the body cells (3).
These characteristics make hesperidin most suitable to enhance recovery after physical activity, optimize the oxygen and nutrient supply to the muscles. That’s why hesperididin is often a great addition to energy or sports supplements.
Ashwagandha root against inflammation
Ashwagandha, also known as Withania somnifera, is a traditional herb from India. Ashwagandha is an apoptogenic herb, meaning that it helps the body’s response to stress. Due to its diverse composition of phytochemicals, Ashwagandha root extract has been researched for many biological implications. Fore example, it could reduce inflammation and boost the protection against infections (4).
Conclusion
In conclusion, there are several natural compounds that can help boost energy levels without resorting to caffeine or other instant energy boosters. B Vitamins, nitrate, hesperidin, and Ashwagandha root are all natural compounds that can help optimize the processes in the body, increase blood flow, reduce oxidative stress, and improve mitochondrial function. Incorporating these actives into the diet, alongside with maintaining good sleep patterns and engaging in regular physical activity, can help you maintain high energy levels and perform well throughout the day.
Want to know more about nutrients that help your mitochondrial health? Read about it here!
New preliminary clinical results: Bonolive® decreases menopause symptoms and improves skin health!
New clinical results: Bonolive® reduces menopause symptoms and improves sexual health and skin health markers!
The preliminary results from our latest study with Bonolive® are available and promise a hormone-free natural solution for menopause symptoms and skin health support!
Long-awaited preliminary data from our latest clinical study on Bonolive® is now available. This research underscores Bonolive®’s potential as an estrogen-free all-natural solution for menopause symptoms.
Study Design
The “FEMMED” study is a 12-week randomized placebo-controlled parallel trial, aiming to assess Bonolive®’s effect on various menopause symptoms. 64 women were recruited and randomized to receive daily either 250mg Bonolive® or placebo. They completed skin-aging assessment and the validated Menopause-Specific QoL Questionnaire (MENQoL) at baseline, 6 weeks and 12 weeks of intervention.
Results
The preliminary data indicates a significant reduction in overall menopause symptoms after Bonolive® intake, compared to placebo. This highlights Bonolive®’s effectiveness as a estrogen-free solution for menopause symptoms.
In addition to the reduction in menopause symptoms, the study also revealed substantial improvements in sexual health markers and in skin health paramethers. For more details, we made 2 infographics available: click here for sexual health or skin health.
These encouraging preliminary results validate the potential of Bonolive® as a natural solution for those navigating the challenges of menopause. As we continue our research, we look forward to sharing more detailed findings in the near future.
Feel free to contact us for more information on the possibilities Bonolive® has to offer.
Further information can be found on: www.bonolive.com
What are antioxidants?
What are antioxidants?
Everybody has heard of antioxidants as they are commonly discussed in health, bringing several benefits. However, what exactly are antioxidants, and why do they matter? This blog will explain the notion of antioxidants, how they operate and what is their relevance in maintaining good health.
Understanding antioxidants
What are Antioxidants?
Antioxidants are molecules that neutralize free radicals, which are unstable substances that can harm cells. Free radicals are naturally produced by numerous body processes, but they may also be caused by external influences such as pollution and smoking. In cases of strenuous exercise or other stressful for the body circumstances, free radicals could over accumulate and produce oxidative stress, which harms cells and contributes to chronic diseases (1). Fortunatelly, antioxidants can neutralize the free radicals and restore cellular balance.
How do Antioxidants work?
Antioxidants neutralize free radicals by donating an electron to stabilize these reactive molecules, thus preventing them from causing cellular damage. This process is essential in protecting the body from oxidative stress, which is associated with aging and various long-term conditions (2).
Sources of Antioxidants
Natural Sources (3):
- Fruits and Vegetables: Rich in vitamins C and E, and beta-carotene, found in foods like berries, carrots, and spinach.
- Nuts and Seeds: High in vitamin E and selenium.
Dietary Supplements:
- Astaxanthin is the most potent antioxidant from natural origin. It is extracted from H. Pluvialis microalgae. Daily supplementation requires a conveninet dose, bringing health advantages in terms of cellular health, longevity and healthy aging.
- Polyphenols are another strong source of antioxidants that is much more sustainable and safe than synthetic antioxidants. They can be supplemented as extracts from citrus fruits in an easy to get, single daily dose format.
Health benefits of Antioxidants
- Longevity support
Antioxidants can help prevent the oxidation of cholesterol, reducing the risk of cardiovascular problems and protecting cells from DNA damage (4).
- Anti-Aging Properties
Oxidative stress significantly contributes to the aging process. Antioxidants can help mitigate this, promoting healthier, younger-looking skin (5).
Conclusion
Antioxidants help to protect the body against oxidative stress and free radical damage, linked to a number of chronic conditions and the aging process. Consuming antioxidant-rich foods and taking quality supplements can help you maintain cellular health and longevity. As research into antioxidants advances, their importance in our daily lives becomes more apparent, underlining their crucial role in maintaining long-term health.
Ingredients to support mitochondrial health
Ingredients to support mitochondrial health
Last updated: July 12th, 2024
Discover the influence of nutrients on your mitochondrial health. Dive into our blog to learn how magnesium, hesperidin, vitamin C, omega-3s, and more can enhance your mitochondrial health and boost your overall vitality.
Nutrients to support mitochondrial health
Maintaining the optimal performance of our mitochondria is pivotal for our overall well-being. These microscopic organelles act as cellular powerhouses, generating the energy necessary for our optimal cell function.
Beyond energy production, they also regulate metabolic processes and uphold a delicate balance of nutrients within our cells
Dysfunctional mitochondria could result in symptoms like fatigue and muscle weakness. In more serious instances, they could lead to long-term health conditions.
Consequently, prioritizing the health of our mitochondria is not only essential for general vitality but also plays a preventive role against potential illnesses.
Within this article, we will take a look at specific nutrients that actively contribute to the maintenance and augmentation of mitochondrial health.
Magnesium and mitochondrial vitality
Magnesium plays a vital role in ensuring the well-being of our mitochondria. It serves as a crucial facilitator for enzymes responsible for energy production, while also exhibiting antioxidant properties.
The antioxidative function of magnesium is particularly significant, shielding mitochondria from potential risks induced by harmful molecules. Additionally, magnesium regulates calcium levels within mitochondria, a pivotal function in avoiding potential malfunctioning (1).
Sustaining an appropriate intake of magnesium is essential to uphold the health of mitochondria. Incorporating magnesium-rich foods into our diet, such as nuts, seeds, whole grains, and leafy green vegetables, provide a natural source of this essential mineral.
Hesperidin: a citrus boost for mitochondria
Hesperidin, a natural compound present in citrus fruits like oranges, lemons, and grapefruits, plays a big role in maintaining mitochondrial health.
By boosting the expression of genes linked to energy production, hesperidin enhances mitochondrial functionality. This augmentation translates to increased energy production within the mitochondria, resulting in elevated energy levels and reduced fatigue (2).
Moreover, hesperidin has an anti-inflammatory effects. As inflammation can contribute to mitochondrial disturbances, mitigating this challenge becomes paramount mitochondrial well-being.
Vitamin C to boost mitochondrial health
Vitamin C holds a crucial role in maintaining the well-being of our mitochondria. Serving as one of the body’s most potent antioxidants, vitamin C offers safeguarding powers against detrimental molecules known as free radicals, shielding our mitochondria from harm (3).
Free radicals possess the capacity to impair mitochondria, diminishing their capacity to generate energy. However, vitamin C effectively counters these radicals, preventing the damaging effects.
Therefore, ensuring your diet includes a good dose of vitamin C becomes a noteworthy strategy to keep healthy mitochondria.
Omega-3s: helpful for energy
Omega-3 fatty acids are a type of healthy fat found in foods like fatty fish, nuts, and seeds. They play a crucial role in promoting the health of mitochondria.
Omega-3s could boost mitochondrial function: they help these powerhouses generate more energy from the same amount of nutrients, which leads to less fatigue and more energy (4). Omega-3s also shield mitochondria from damage caused by harmful molecules.
Including foods rich in omega-3s in our diet is a smart move to support your mitochondria, boost energy production, and keep inflammation in check.
Astaxanthin: the key to alleviate mitochondrial ROS
Astaxanthin aids in the neutralization of oxidative stress within mitochondria, thereby contributing to overall mitochondrial health and proper mitochondrial functioning.
Astaxanthin is a very strong antioxidant that can be derived from the microalgae H. Pluvialis. Due to its lipophilicity, astaxanthin is able to cross cell membranes, and thereby reach the mitochondria. Due to its antioxidant activity within the mitochondria, it is able to scavenge Reactive Oxygen Species (ROS) and other free radical types, and thus decrease oxidative stress. It also exerts anti-inflammatory effects. Hereby, proper functioning of the mitochondria, including mitochondrial respiration and energy production, is supported (5).
Next to the microalgae H. Pluvialis, astaxanthin can also be found within seafoods such as salmon, crab and shrimp.
Conclusion
In summary, looking after the health of mitochondria is vital for general well-being. A range of nutrients, such as hesperidin, magnesium, astaxanthin, omega-3 fatty acids, and vitamin C, play key roles in supporting mitochondrial function, helping to diminish oxidative stress and inflammation.
By incorporating these essential nutrients in the diet, we can effectively boost our mitochondrial health and ensure optimal energy production.
4 Tips for Healthy Aging
4 Tips for Healthy Aging
People worldwide are aiming to live longer and the key to enjoying those extra years is ensuring quality aging. It’s not just about getting older, it’s about getting older in good health. This is a global issue that affects everyone. How to achieve it?
What is aging?
Aging itself isn’t a disease, but it does make us more vulnerable. Good health in old age means maintaining independence, which involves two main aspects: mobility, which can be driving a car or simply going to the toilet; and cognitive health – your ability to think, learn, and remember. There is a link between them as being sedentary can negatively impact your cognitive health (1). So, how to limit the loss of mobility and maintain cognitive health?
Tips for Healthy Aging
1.Take Care of Your Mental Health: As people age, they may experience certain life changes, such as retirement, which is a significant risk factor for mental health issues like depression (2, 3). Depression, in turn, is an established risk factor for functional mobility impairment (4). Additionally, stopping work may often result in memory loss and experiencing reduced social interaction, both crucial for cognitive health. Social interaction is extremely beneficial for memory (5) and should be encouraged especially after retirement.
2.Stay Physically Active: Regular physical activity is crucial for successful aging as it preserves muscle performance, promotes mobility, and reduces the risk of falls, thereby significantly boosting physical well-being (6). Physical exercises like yoga or walking also improve psychological well-being (including depression) by reducing muscle tension (7). Moreover, physical activity supports brain health by promoting brain maintenancе (8). It induces biological and structural changes in the brain (9), increases blood flow and oxygen delivery to your brain, which helps with memory and learning by benefiting the hippocampus, a key memory structure (7). This is essential since aging is associated with memory decline (10). To prevent it, engage yourself in activities like jogging, running, cycling, or swimming.
3.Take Care of Your Cognitive Health: Some people may possess or develop a cognitive reserve that helps them resist cognitive aging and reduce the impact of potential brain damage (11). This means their brain can function well even when affected by similar levels of deterioration as others. Key factors that improve cognitive reserve include cognitive stimulation and lifelong learning (12). To increase focus and protect your memory, use it regularly. Try navigating without maps, memorize your relatives’ phone numbers, read or learn a new language.
4.Make Smart Food Choices: Consuming flavonoid-rich foods, such as berries or citrus fruits throughout life may help limit or even reverse age-related memory and cognitive decline. Polyphenols, found in these foods, improve synaptic transmission, increase synaptic plasticity, and enhance neurogenesis. These compounds not only provide various other health benefits that collectively support memory (10, 13), but also may enhance muscle health (14), which is important for maintaining mobility. Additionally, there is an inverse relationship between the intake of polyphenols and depressive symptoms—the more you consume, the less likely you are to experience depression (15), supporting both mental well-being and cognitive health.
Conclusion
Healthy aging is about maintaining physical and cognitive health. By staying active, caring for mental and cognitive well-being, and making smart food choices, you can enjoy your later years with greater independence and vitality. Aging well is not just about adding years to life but adding life to years.
