You know that short-term exposure to sunlight is important for your overall health—especially those hits of the morning sun when the UV rays are lower. Sunlight also helps vitamin D production and is known to increase serotonin levels, which can help decrease depression and anxiety, and help improve sleep quality. But there are few other things to keep in mind when it comes to the sun.

So let’s talk about what an excessive amount of sun exposure can do to your cellular health, specifically in terms of UV damage and other stressors. 

What is UV damage?

First, let’s take a look at how UV rays affect our cells. There are three types of UV rays: Ultraviolet A, B, and C, also known as UVA, UVB, and UVC. 

The last two types, UVB and UVC, are mostly absorbed by the ozone layer, although UVB helps the body produce Vitamin D. That being said, the main ultraviolet radiation you’re exposed to here on earth comes from UVA. When you’re not properly protected by clothing or sunscreen, proteins and DNA are the primary targets for damage, which means your cells take the main hit and struggle to carry out their main functions, like energy production and repair. And if your cells can’t repair themselves, that’s where the aging process begins.

What is cellular stress?

Excessive amounts of sunlight exposure stresses out your cells by depleting your NAD+, an important coenzyme in cellular energy and repair. Let’s take a look at why.  

• Your body uses NAD+ to repair cells that become damaged as a direct result of prolonged UV exposure. 

• A review published in the International Journal of Molecular Sciences suggests you’ll experience a greater sensitivity to sunlight if your NAD+ levels are depleted because UV rays have an adverse effect on cellular repair processes. 

• Maintaining NAD+ levels helps support a family of enzymes called “sirtuins” that help maintain cellular health and repair cellular damage.

All in the family.

Sirtuins are a group of seven enzymes that help regulate overall cellular health like energy metabolism and stress response (e.g., what happens during UV exposure), which are all things that can affect the aging process. A review published in Trends in Cell Biology suggests sirtuins need to lean on NAD+ for help to do this job properly.

These sirtuins enzymes react to the amount of NAD+ in the cells, helping them respond to stress and maintain their overall health. Because we know that NAD+ levels decline as we age, this relationship between sirtuin activity and NAD+ effectively promotes cellular health and healthy aging. 

Protect yourself from the sun.

 If you do step out into the sun, there a few things you can do to protect yourself:

• Cover up within 10-15 minutes of being in direct sunlight

• Wear sunscreen with an SPF of at least 15+

• Try to limit prolonged sun exposure.

And, if you feel like you’ve been out for too long or show signs of burning or fatigue, there are a few ways you can get back on track.  Maintaining a healthy diet, moving your body, or taking a mitochondrial supplement can all boost your NAD+ levels and help you recover more quickly. 

Many have learned to fear the slow-down that comes with age. Reduced energy, tense joints, and inhibited cognition are just some of the many markers we associate with aging.

Aging is inevitable, and people tend to fear processes they don’t understand. To most, what happens in their bodies feels like a mystery.

The answer lies in your cells. 

What is cellular energy?

When you’re young, cells have a bounty of cellular resources at their disposal. One molecule, NAD+ (nicotinamide adenine dinucleotide), is particularly useful to the body.

NAD+ is a resource called a coenzyme, meaning it works with enzymes in your body to support cellular energy production. Mitochondria, your cellular powerhouses, use NAD+ to help convert food into the energy that powers everything you do. 

Your cells need energy to build tissues and organs. All movement, both voluntary and involuntary, is the result of trillions of cells working together to help you walk, breath, eat, and thrive. Cellular energy fuels these basics.

Yet as you age, your body produces less and less NAD+. Between the ages of 40-60, NAD+ production begins to decline by as much as 50%. 

Imagine having access to just half of your daily resources. With half of a night’s sleep, half of your required calories, or half of as much water, function would be noticeably impaired.

How do I increase my cellular energy?

There are several solutions to maintain youthful NAD+ production: 

Exercise regularly. 

A review published in Medicine & Science in Sports & Exercise concludes that an active lifestyle helps cells defend against oxidative damage. Naturally increasing your stamina through exercise helps your body use energy efficiently while supporting organ health. Try this workout at home if you’re strapped for time. Even ten minutes of exercise per day can support your long-term health.

Sleep improves energy. 

This is fundamental knowledge you can experience in real-time; rest relieves stress and sustains energy at the cellular level. Many of your most necessary functions follow a sleep-wake cycle called circadian rhythm. To support your cognitive health and overall health, shut off devices an hour before bed and aim for eight hours of sleep every night. 

Nutrition affects cellular performance.

Certain foods are of unique energetic value to your body. While all food can be broken down into energy, whole foods like vegetables, fruits, legumes, and lean protein provide a higher ratio of nutrients to energy than processed foods.

Cellular nutrients support energy metabolism within the cell. Vitamin B3 helps increase NAD+ production, thus maintaining cellular energy production, function, and repair. While vitamin B3 is naturally present in many foods, many prefer it in the form of a capsule. 

How do I defend my NAD+ supply?

Stressors are inevitable facets of daily life that strain one’s cellular function and energy. Stressors can often cause damage to cells, which prompts cells to utilize a large amount of NAD+ to counteract cellular stress.

Exhausted cells are less equipped to repair the body as needed.

While you may not be able to dodge cellular stress at every turn, understanding the most common cellular stressors will heighten your awareness.

• Poor diet

• Sun exposure

• Dehydration

• Drinking

• Sleep deprivation

• Sedentary lifestyles 

Though no one’s lifestyle is entirely stressor-proof, simple measures can be taken to help defend your cellular energy.

• Wear sunscreen with SPF 35 or higher, even on cloudy days. 

• Focus on maintaining a healthy lifestyle; exercise regularly, cut back on alcohol, and consume a proper ratio of carbs, fats, and proteins. 

• Practice good hygiene to reduce the spread of infectious diseases.

• Establish an airtight sleep schedule.

• Finally, stay hydrated. Mayo Clinic suggests a daily intake of 15.5 cups of water for men and 11.5 cups for women.

Everyday practice is the key to everyday energy.

Change rarely happens overnight. When you start at square one, it may take several weeks to notice the effect of a new routine. 

For example, muscle tone doesn’t improve after a single workout. It requires repeated daily effort.

And while a meal packed with vegetables may feel beneficial in the moment, your body reaps the most benefit after several weeks of healthy eating. 

Like anything else, noticeable changes in energy take time. Though cells will make use of a single serving of cellular nutrients, elevated cellular energy is best achieved through continuous practice. 

Macronutrients and micronutrients are considered to be the essential pillars of nutrition.

Every human body requires a precise balance of carbohydrates, fats, proteins, vitamins, minerals, and water to operate. Deficiencies in any of these nutrients may lead to health complications.

Not only are macronutrients and micronutrients important in a healthy diet, but they also contribute to the regulation of cellular health and organ function.

What are macronutrients? 

Macronutrients are nutrients you need in large amounts that your body does not produce inherently. You need to obtain your macronutrients through food. A healthy diet balances the proper ratio of three essential macronutrients: carbohydrate, fat, and protein.

Macronutrients are vital for optimal function and provide energy in the form of calories. Energy from carbs and protein is four calories per gram, and fat is nine calories per gram. 

What are carbohydrates?

Carbohydrates can have a bad reputation. Frequent dieters believe carbs are the enemy. 

Don't fall for this myth. Carbohydrates like vegetables, whole grains, and fruit, are healthy in the right amounts and are a vital component of a good diet. 

Carbohydrates include complex carbs (starch, fiber) and simple carbs like sugar. Food sources for complex carbs are grains, pasta, bread, potatoes, and vegetables. Simple carbs are found in fruit, dairy, sweets, and desserts. 

As a macronutrient, carbohydrates tend to generate most of the energy in your diet relative to the other macronutrients. Even famous athletes have been known to "carbo load" before a workout or game. 

What are fats?

Fat has many functions beyond providing energy for the body. 

Fat facilitates the absorption of fat-soluble vitamins, like vitamins A, D and E. It also serves as a building block for many hormones in the body and all of your cell membranes (the outer walls of cells that protect them). Your brain is made up mostly of fat. It comprises the membranes of the billions of neurons that make up brain tissue.

Dietary fat is typically found in two forms: saturated and unsaturated.

Saturated fat, such as butter or lard, is solid at room temperature. Medical professionals recommend limiting consumption of saturated fat to support heart health. Unsaturated fat, like oil, is liquid at room temperature and often used to replace saturated fat in your diet. 

Other common forms of fat include triglycerides. Triglycerides are a type of fat found in the blood and fat cell tissues. When you eat, unused calories are converted to triglycerides and stored in fat cells. When your body needs energy, hormones cause the release of triglycerides from fat cells so your body can use it for energy. 

What is cholesterol?

The infamous cholesterol is another surprisingly significant contributor to the health of your cells. Cholesterol tends to be thought of as fat but is a waxy substance that belongs to the steroid family (though it is not a steroid itself). 

Cholesterol helps your body produce cell membranes and certain hormones like vitamin D, estrogen, and testosterone while supporting cell structures. 

What are proteins? 

In contrast to fat, protein provides just four calories per gram. Protein contributes to the body's structural foundations.

Proteins are large, complex molecules in the body with multiple functions in the cell. They are required for the structure, function, and regulation of the body's tissues and organs.

Proteins are made of 20 different amino acids combined in multiple ways to produce specific proteins your body needs, such as hormones, enzymes, antibodies, muscle, skin, hair, and nails.

Is water a macronutrient?

H2O is naturally occurring within the human body and void of actual nutritional content. So is water a macronutrient?

According to the Food and Agriculture Organization of the United Nations, water is a macronutrient and is needed in large amounts. Water suspends water-soluble nutrients for your system's benefit. And while it contains no nutrients or calories, hydration is a key component of health and helps all organs function.

How do I calculate my macros?

According to the AMDR (Acceptable Macronutrient Distribution Ranges), macronutrients are best calculated by age. Follow this brief guide to calculate your macros:

1. Consult a licensed dietitian to determine your ideal caloric intake, as individual needs will vary.

2. The acceptable range for carb intake is 45-65% of your total calories.

3. The acceptable range for fat intake is 20-35% of your total calories.

4. The acceptable range for protein intake is 10-35% of your total calories.

Your body is always shifting and adapting to find balance. Give your body and your cells nutrient-dense, unprocessed foods such as whole grains, fruits, vegetables, lean protein, unsaturated fat, and dairy (or fortified dairy alternatives).

What is a micronutrient?

Micronutrients consist of vitamins and minerals and must be consumed in adequate quantities. With some exceptions, the human body is unable to produce them in ideal amounts.

Vitamins and minerals help your body with a vast array of functions. Certain vitamins increase and maintain cellular energy, thus supporting multiple organ systems. Minerals like iron help regulate motor and cognitive function and support the blood, according to the CDC. 

What are the three micronutrients?

According to Washington State University, micronutrients fall into the following four categories.

• Water-soluble vitamins

Vitamin C and Vitamin B complex are both water-soluble. Instead of being stored in the body, they dissolve in water and are carried to the body's tissues. Water-soluble micronutrients are regularly flushed out and need to be consumed daily. 

• Fat-soluble vitamins

Vitamins A, D, E, and K are fat-soluble. Fat-soluble vitamins dissolve and are absorbed with the fat we eat and stored in the body to be accessed when needed. 

• Minerals

Iron, calcium, sodium, potassium, and zinc are all essential to your health. Minerals are easily consumed through food and serve multiple functions, including supporting bone and heart health.

According to Harvard experts, sodium helps "conduct nerve impulses, contract and relax muscles, and maintain the proper balance of water and minerals."

Meanwhile, potassium is cited as one of the most useful minerals for the body's function. The National Institute of Health reports dietary potassium can support heart health and help reduce blood pressure. 

Present in all human tissue, potassium is one of the most impactful micronutrients available.

What is a cellular nutrient?

Scientifically speaking, cellular nutrients and micronutrients are one and the same. All cellular nutrients are micronutrients. When broken down, vitamins, minerals, and even macronutrients contribute to cellular function.

As you age, cellular function is more noticeably maintained or hindered by the availability of resources. Cellular nutrients increase cells' access to resources and energy, enabling them to function in stressful conditions.

Which vitamin is best for energy?

The family of vitamins known as the “B complex” is of unique use to cells and their vitality. This group of  vitamins is diverse—while structurally related, each variant of vitamin B has a unique task in the human body.

For example, vitamin B2, known commonly as riboflavin, helps synthesize tissue and bone. Alternatively, pyridoxine, or B6, supports nervous system functioning while helping break down protein and carbohydrates.

Vitamin B is energetically valuable to the body and plays a role in metabolism at the cellular level, making vitamin B one of the essential cellular nutrients on the market.

When it comes to cellular energy, vitamin B3 is a standout. Vitamin B3 increases cellular energy production by providing cells with an essential resource called NAD+ (nicotinamide adenine dinucleotide).

NAD+ is found in every cell in the human body. A vastly useful coenzyme, NAD+ works with enzymes in the body to facilitate chemical reactions. 

Specifically, NAD+ helps mitochondria, the cell's engine, produce the energy that powers and sustains cellular function, repair, and defense. 

How do I support my nutrition?

To obtain a bounty of micronutrients, choose a balanced diet that will provide a range of nutrients—from vitamin A to zinc. 

Follow the adage: eat the rainbow.

Orange produce like carrots, citrus, and sweet potatoes are high in beta-carotene (vitamin A) and vitamin C, which help support vision, your immune system, and even collagen production.

Deep blues and purples in nature are often associated with antioxidant properties. Antioxidant vitamins support your body's defenses by fighting free radicals. Blueberries and red cabbage are particularly nutritious. 

While you introduce a higher proportion of fruits and vegetables to your routine, it may be wise to consult a dietitian.

Dietitians can determine gaps in nutrition and create a supplement regimen to address your specific needs.

A tailored plan can bolster your overall health, cater to your cells, and provide your body the essentials.