Cellular Health
Tiny-Mighty Mitochondria: 10 Tips to Take Care for Them.
Without energy production from mitochondria, the body’s ability to survive and function is compromised, rendering life meaningless.
This article highlights the importance of mitochondria for health and introduces three concepts to take care of them. Then, as mitochondrial health is essential for survival and well-being and is highly complex, I provide ten practical tips to improve it based on healthy lifestyle choices.
Here’s Why We Should Look After Our Mitochondria.
At the highest level, the most critical factor for survival is energy. Life can lose meaning if the body cannot produce the required power. Mitochondria are tiny organelles responsible for energy production.
Besides using electrons from food to create an ATP molecule for energy, mitochondria can turn our genes on and off. Mitochondria can also trigger metabolic reprogramming of the cell.
In summary, mitochondria, as the energy powerhouse of our cells, play a critical role in our overall health. Due to their crucial roles in the body, mitochondria dysfunction and mitochondrial DNA cause numerous health conditions impacting the body’s homeostasis.
The common mitochondrial issues documented in the literature are “irregular mitochondrial morphology” and “increased production of mitochondrial reactive oxygen species.” These two concepts are related to damaged mitochondria, and I introduce three concepts to address them.
Three Concepts to Look After Mitochondria.
From my reviews and experience, there are two conceptual approaches to improving mitochondrial health in general. One concept is protecting mitochondria, and the other two are making them denser via lifestyle choices.
I introduced these concepts in different articles previously. Therefore, I summarize them here and link to the relevant stories for further details. Interested readers might check the attached stories below.
1- Mitophagy
Mitophagy refers to the removal of dysfunctional mitochondria using a process called autophagy. This process eliminates damaged mitochondria and improves cellular homeostasis.
I explain this concept in an article titled Initiate Mitophagy and Make Mitochondria Denser in 7 Steps.
2 — Mitochondrial uncoupling
Mitochondrial uncoupling refers to the sharing of load by moving protons from the mitochondrial matrix to the mitochondrial intermembrane space.
Scientists hypothesize that mitochondrial uncoupling can protect our cells from conditions that favor the production of reactive oxygen species.
Thus, mitochondrial uncoupling is implicated in lifespan extension through its effects on metabolic rate and reactive oxygen species production.
I explained the concept in an article titled 6 Tips to Uncouple Mitochondria and Increase the Chance of Living Longer.
3 — Mitohormesis
Mitochondria create low doses of reactive oxygen species as a signaling molecule to initiate cellular events aiming to protect the cells from the damaging effects of other events. This process is known as mitohormesis.
I touched on the concept while introducing a valuable nutrient in an article titled Mitohormesis: Here’s Why I Prefer N-Acetyl L-Tyrosine on Demanding Days.
Ten Practical Tips to Improve Our Mitochondria
As these concepts have highly complex mechanisms behind them, it might be difficult for those who don’t have a science background. Therefore, I provide practical tips in this section.
1 — Lower stress and inflammation.
As mitochondria are much affected by oxidative stress and inflammation, we must find ways to lower them.
Stress and inflammation might damage mitochondrial proteins, lipids, and mitochondrial DNA.
2 — Refrain from harmful materials.
As mitochondria are sensitive to toxins, pathogens, and heavy metals, eliminating them from the body, starting from the gut, can significantly improve mitochondrial health and increase energy production.
3 — Consume nutrient-dense food.
The body needs nutrient-dense food to facilitate mitochondrial ATP production. Besides macronutrients (proteins, carbs, and fats), mitochondria also need micronutrients (minerals and vitamins) as co-factors for energy production.
Thus, a balanced diet is crucial for mitochondrial health. If we miss out on essential micronutrients, we might consider supplementing them with support from professionals.
4 — Consume food in a specific window.
Consuming too much and too frequently food can increase oxidative stress on mitochondria. Therefore, time-restricted eating can be beneficial.
In fact, fasting can initiate mitophagy and contribute to creating new mitochondria producing more energy.
5 — Move the body regularly.
Even though chronic stress is harmful to mitochondria, acute stress stimulates it and can initiate mitophagy.
Therefore, when we apply a heavy load to the body via resistance training or calisthenics, mitochondria in the muscles get denser and produce more energy.
Moving the body can also lower the toxins via the lymphatic system and improve mitochondrial health. Aerobic exercises like walking, swimming, and hopping on a trampoline can enhance mitochondrial health.
6— Get adequate and restorative sleep.
Sleep contributes to mitochondrial health by lowering oxidative stress and inflammation of mitochondrial DNA.
As documented in this paper, “sleep deprivation affects mitochondrial bioenergetics capacity, decreasing respiration at oxidative phosphorylation and electron transport system.”
7 — Expose the body to bearable cold and heat.
Cold and heat (thermogenesis) stimulate mitochondria and lead to mitophagy. The reason is old and damaged mitochondria cannot handle too much cold and heat.
When we expose the body to cold and heat, it activates the creation of new mitochondria. Therefore, cold showers, ice baths, and dry saunas can enhance mitochondrial health.
8— Get some sunlight and try infrared light.
Excessive sunlight is harmful to cells and mitochondria, but mitochondria need some sunlight to function. Scientific studies also indicate the therapeutic effects of red to near-infrared light on mitochondria.
This paper informs that red light therapy might increase the number of mitochondria via multiple mechanisms.
9 — Leverage the power of ketosis
Ketone bodies, particularly β-Hydroxybutyrate (BHP), act as a signaling molecule, significantly reducing inflammation in the cells and mitochondria.
Scientists noticed that BHP plays a role in mitochondrial coupling.
I explained how to enter ketosis using lifestyle habits.
10 — Increase glutathione and melatonin.
Glutathione is the master antioxidant for the body. I explained the importance of glutathione in a previous article.
Melatonin is another potent antioxidant activating uncoupling proteins.
This paper informs “melatonin protects mitochondria by scavenging reactive oxygen species, inhibiting the mitochondrial permeability transition pore, and activating uncoupling proteins. Thus, melatonin maintains the optimal mitochondrial membrane potential and preserves mitochondrial functions.”
Conclusions and Takeaways
Mitophagy, mitohormesis, and mitochondrial uncoupling are highly complex processes and might be challenging to conceptualize by people with no scientific background.
However, we don’t need to know the theoretical details to benefit from these natural capabilities of the human body.
Even though they have specific functions, mitochondria touch many aspects of health, as cells, tissues, and organs need the energy to survive and grow.
Thus, healthy mitochondria are critical for cellular, metabolic, immune, genetic, endocrine, and mental health.
The growing literature informs us those disturbances in mitochondrial function might lead to metabolic diseases, neurodegeneration, cardiovascular diseases, and acceleration of the aging process.
Numerous studies indicate that mitochondrial uncoupling and the mitophagy process via healthy lifestyle habits might be alternative therapeutic targets in treating obesity and other metabolic disorders.
There are numerous preventative and therapeutic benefits of mitophagy, mitohormesis, and mitochondrial uncoupling.
The critical point is to allow our mitochondria to renew and uncouple by giving them the right conditions. The key mechanism is managed by uncoupling proteins.
Therefore lifestyle changes to increase these proteins can be valuable to achieve mitochondrial uncoupling.
In addition, healthy habits, including fundamentals, might initiate mitophagy and create fresh and functional mitochondria.
As our microbiome constantly interacts with mitochondria, we must improve our gut health. Some nutritionists focus on prebiotics, probiotics, and postbiotics from natural sources such as fermented foods.
As I keep highlighting, energy-rich and nutrient-dense foods are critical for mitochondria and overall health. Getting our nutrients from whole (unprocessed) foods is advised by qualified professionals.
We don’t need expensive supplements. However, if we have deficiencies in essential nutrients, we must consider supplementing them with support from qualified healthcare professionals.
In addition to essential minerals like magnesium, zinc, and B vitamins, we might consider some promising molecules, such as CoQ10, PQQ, NADH, n-acetyl l-tyrosine, n-acetyl-cysteine, and acetyl-l-carnitine to improve the function of mitochondria.
Nutrients play different roles indirectly in mitochondrial health. They primarily serve as co-factors in energy production.
Let’s look after these tiny yet mighty organelles giving us the essential energy to survive and thrive.
Thank you for reading my perspectives. I wish you a healthy and happy life.
As a new reader, please check my holistic health and well-being stories reflecting my reviews, observations, and decades of experiments optimizing my hormones and neurotransmitters. I write about health as it matters. I believe health is all about homeostasis.
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Disclaimer: My posts do not include professional or health advice. I only document my reviews, observations, experiences, and perspectives to provide information and create awareness.
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Sample Humorous Stories
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