5 Everyday Habits to Support Your Mitochondria and Feel Energized

If you’ve been struggling with low energy, brain fog, or feeling like your body just isn’t cooperating anymore, you’re not alone. As women in our 40s and beyond, the changes we experience - especially during menopause - can leave us feeling drained and frustrated.

Here’s the thing: your energy comes down to one powerful part of your cells - your mitochondria. Think of them as tiny power plants, responsible for producing the energy your body needs to function. But as we age, these power plants can become less efficient, leading to fatigue and other symptoms many women face during menopause.

The good news? You can support your mitochondria with a few simple, everyday habits that will leave you feeling more energized, focused, and in control of your health. Let’s dive into the five habits you can start today.

1. Eat the Rainbow

The foods you eat provide the building blocks your mitochondria need to thrive. When I say “eat the rainbow,” I mean filling your plate with a variety of colorful fruits and vegetables. Each color represents different antioxidants, vitamins, and minerals that fight oxidative stress - a major culprit in mitochondrial damage.

Here’s how to start:

• Add a handful of berries to your morning yogurt or oatmeal.

• Include leafy greens like spinach or kale in your lunch.

• Roast a mix of colorful veggies - think sweet potatoes, bell peppers, and carrots - for dinner.

These simple swaps flood your body with nutrients like vitamin C, beta-carotene, and polyphenols that protect and support your mitochondria.

Bonus Tip: Add healthy fats like olive oil, avocado, and nuts to help absorb these nutrients and provide energy-stabilizing benefits.

2. Move Your Body Daily

You don’t have to run marathons to support your mitochondria! In fact, gentle, consistent movement is often more effective for maintaining energy levels. Exercise promotes mitochondrial biogenesis, which is your body’s way of making new, healthier mitochondria.

Here’s what works:

• Walking: Aim for 20-30 minutes of brisk walking most days of the week. It’s easy, low-impact, and energizing.

• Strength Training: Building muscle is critical for storing amino acids, which mitochondria need to function. Start with light weights or bodyweight exercises like squats or push-ups.

• Stretching or Yoga: These practices improve circulation and reduce stress, which can drain your energy reserves.

Find movement you enjoy. Whether it’s dancing, hiking, or even gardening, the key is consistency. Your mitochondria thrive on regular activity.

3. Set Boundaries and Protect Your Energy

This one’s not just about your body - it’s about your mind and spirit, too. We all have “energy leaks” in our lives. Maybe it’s saying “yes” to commitments that drain you or spending time with people who leave you feeling exhausted.

I want you to know it’s okay to prioritize yourself. Protecting your energy means setting boundaries and doing more of what fills your cup.

Here’s how to start:

• Say no to things that don’t align with your values or goals.

• Schedule time for activities that bring you joy - reading, painting, or spending time with close friends.

• Limit screen time in the evenings to give your brain and body a break.

When you reduce emotional and mental stress, your mitochondria can focus on producing energy rather than fighting off the effects of stress hormones.

4. Support Your Body with Restorative Sleep

Your mitochondria do some of their best work while you’re asleep. It’s during deep sleep that your body repairs cells, clears out toxins, and recharges for the day ahead. But let’s face it - sleep during menopause can be challenging.

To improve your sleep:

• Create a bedtime routine: Try going to bed and waking up at the same time every day.

• Limit caffeine and alcohol: These can disrupt your sleep cycles, especially later in the day.

• Darken your room: Remove screens, use blackout curtains, and consider a white noise machine for a peaceful environment.

If hot flashes or stress are keeping you awake, calming supplements like magnesium glycinate or herbal teas with chamomile or valerian root can make a big difference.

5. Detox Your Environment

Every day, your mitochondria are bombarded by toxins from the environment - whether it’s pollution, household chemicals, or even personal care products. These toxins create oxidative stress, which can damage mitochondria and sap your energy.

Here’s how to lighten the toxic load:

• Switch to natural cleaning products: Look for options free of harsh chemicals like ammonia and bleach.

• Use glass or stainless steel containers: Avoid plastic bottles and storage containers, which can leach harmful chemicals.

• Filter your air and water: A HEPA filter for your home and a water filter for your kitchen are simple ways to reduce exposure to toxins.

Small changes can add up to big benefits for your mitochondria - and your energy.

Putting It All Together

Supporting your mitochondria doesn’t require an overhaul of your life. It’s about making small, consistent choices that help your body thrive.

Start by picking one habit from this list and focusing on it for the next week. Maybe it’s adding more colorful veggies to your meals, taking a 10-minute walk each day, or prioritizing a good night’s sleep. Once that habit feels natural, layer in another.

Remember, this is your journey. Each small step you take is a powerful investment in your energy, your health, and your future.

You deserve to feel vibrant, capable, and full of life - no matter your age. Let’s make that happen together.

Need more support? Check out my Radiant Renewal: A 12-week Menopause Transformation 1:1 program here! (https://www.nourishwithliz.com/services-2)