I could just rattle off the 12 ways I have in mind, and I promise you I will in a bit, but first I’d be remiss if I didn’t discuss what’s aging you. It boils down to DNA damage, and in particular the DNA that’s in tiny cellular organs (or “organelles”) called mitochondria.
These tiny structures are shaped like sausages or kidney beans, and they turn your food into energy.
Maybe you’re familiar with the importance of mitochondria and are already making them your best friends. But if not, PLEASE listen up. This month’s newsletter could be the most important health enhancing read of your whole year! How’s that for a promise?
So let’s continue!
With the exception of your red blood cells, you can have thousands of these organelles in every cell in your body.
Just how many depends on what kind of cell it is, and its energy requirement. (For example, the cells in our muscles and nervous system are chock-full of mitochondria.) Having healthy mitochondria is crucial for that tissue to function.
It’s not just about making energy for your cells. Mitochondria also have a role in other vital processes, such as:
**Making heme (for oxygen transportation via red blood cells)
**Regulating and releasing calcium ions needed for muscle contraction
**Helping your blood to clot
**Aiding in cell signaling (like getting cells to divide or grow and even telling old and damaged cells to self-destruct)
**Adapting to stress
Mitochondrial dysfunction can lead to accelerated aging.
Dysfunctional mitochondria can result in too many free radicals in your cells, which can then cause cell-damaging oxidative stress. So mitochondrial dysfunction is linked to all of the devastating chronic illnesses that become more common as we age, like diabetes, Alzheimer’s disease, cancer, and cardiovascular disease.
That’s why, no matter your age or where you’re starting from health-wise, employ these 12 ways to improve your health, with a focus on your mitochondria.
These cover four areas of your life:
**What kinds of actions you can take each day,
**What kinds of food you should strive to eat,
**What to seek (and avoid) in your environment,
**And a special note about temperature extremes.
When you mess with how well your mitochondria function, you mess with your whole-body health. And who wants messy whole-body health—not me and I’m thinking not YOU either.
Disruption to these organelles messes with the energy supply for the cell to function properly. Have enough of those dysfunctional cells and you’re looking at tissue and organ dysfunction.
Keeping your cellular machinery in tip-top shape is essential!
Top Tips for Mitochondrial Fitness
1. Inject some intensity.
Have you heard of HIIT? That’s high-intensity interval training, or “HIIT,” where you combine short bursts of “all out” intense exercise with “recovery” periods of less-intense activity.
Studies have shown that regular HIIT does wonders for your mitochondria. It boosts their size, number, density, and cellular-respiration function.
With age, the quality of mitochondrial protein starts waning. But doing HIIT slows down that process.
HIIT has shown to trigger or enhance:
The process of importing proteins needed for mitochondrial creation.
Mitophagy, where damaged mitochondria get broken down to keep your pool of mitochondria in tip-top health.
The mitochondrial unfolded protein response, which prevents damage from occurring in mitochondrial proteins.
Even just doing HIIT once a week will suffice. A 2018 study in Medicine & Science in Sports & Exercise looked at 250 overweight and obese adults. It showed that a single 23-minute HIIT session delivers nearly the same physiological benefits (like reducing blood pressure and body fat and improving aerobic fitness) as three moderate-intensity workouts.
Don’t overdue it, though. A 2021 study in Cell Metabolism found that five weekly sessions can impair mitochondrial function.
I keep my intense workouts simple. I’ll use a hill or stairs and go up and down as my routine. Do your HIIT outdoors for bonus points!
2. Clean up your sleep.
Nearly half of adults across the globe contend with sleep disturbances. In turn, they’re elevating their risk of suffering from metabolic disorders, cardiovascular disease, depression, and anxiety as well as cellular aging.
Studies tell us that getting fewer than seven hours of sleep per night is linked to shorter telomeres, the protective DNA “caps” at the ends of our chromosomes. And telomere shortening is a hallmark of aging, along with many diseases seen in old age.
Telomere shortening messes with mitochondrial function, which also sparks a vicious cycle. When those mitochondria go awry, they churn out more reactive oxygen species (“ROS”) that can speed up the telomeric shortening.
Luckily, a simple biological process can restore and protect our mitochondria – sleep. So it should come as no surprise that inefficient and ineffective sleep hurts your mitochondrial function.
Published in last January’s edition of the journal Sleep Medicine, a study of 238 adults aged 45 to 64 found that participants who reported poor sleep quality or took longer to fall asleep had a lower mitochondrial DNA copy number (the total number of copies of mitochondrial DNA per cell).
Sleep deprivation results in abnormalities in mitochondrial structures, decreased mitochondrial count, and mitochondrial dysfunction.
Sleep regulates a brain protein called amyloid beta. And sleep deprivation can lead to increased levels of amyloid beta, which is also a hallmark of Alzheimer’s disease. And too much of this protein can build up and interfere with important mitochondrial functions. Damaged mitochondria, in turn, can lead to dysfunctional neurons.
It’s true that eating better and moving more are both terrific for improving sleep. But don’t overlook the effects of light.
Avoid bright overhead lights when you’re about to go to bed. Your body will start getting ready for sleep if you have lower light at bedtime. Also, the light emitted by computers, TV, and smartphone screens interferes with the production of the “sleep hormone” melatonin, so don’t use screens for the last hour or two before bed.
Also, for better sleep hygiene you want to sleep in a room that’s cool and dark. Darkness tells our brain to release melatonin and a cooler bedroom mimics how our body temperature slightly drops just before sleep.
Become obsessive about having great sleep hygiene and see if that doesn’t make a difference. And thank me in the morning 🙂
3. Reduce stress with yoga.
Chronic stress can damage your mitochondrial structure and function, as well as cause oxidative stress and damage. Therefore, controlling and reducing stress is key if you want to safeguard your mitochondria.
Practicing Yoga as a form of calming your mind and body improves your mitochondria by increasing:
**Stability of mitochondrial (and nuclear) DNA
**Levels of key molecules involved in cellular respiration
**Expression of genes that promote the creation of more mitochondria
**Mitochondrial DNA copy number
Yoga also ramps up melatonin levels in mitochondria. In addition to helping you sleep, melatonin acts as a powerful antioxidant to keep levels of ROS in check, preventing oxidative stress and damage to mitochondrial DNA. Remember, mitochondria generate ROS and are also susceptible to ROS damage.
Want more mitochondria? Yoga for the win!
Published in 2021, an eight-week study randomizing 70 adults into two groups looked at what practicing Yoga did for rheumatoid arthritis, a painful disease where the immune system attacks the joints. It’s also a disease rooted in inflammation and, therefore, linked to mitochondrial changes and oxidative stress. Compared with the group that didn’t practice Yoga, the Yoga group showed increased mitochondrial DNA copy number.
Whether you’re a Yoga veteran or new to the practice, knowing these benefits adds another WHY to your practice.
4. Get polyphenols in your diet.
Polyphenols are Mother Nature’s antioxidants, naturally occurring in plants. But they don’t just counter ROS damage to protect our mitochondria. Polyphenols help our mitochondria in other ways by promoting the creation of more mitochondria, regulating the mitochondrial system for cell death, and keeping your mitochondrial pool healthy by enhancing mitophagy, or the process of removing damaged mitochondria.
And numerous animal and human studies show that polyphenol consumption makes for stronger, fitter mitochondria.
Delphinidin, found in red wine, increases mitochondrial activity and promotes expression of genes involved in the creation of mitochondria.
Chlorogenic acid, found in apples and coffee beans, reduces ROS levels in mitochondria.
Lycopene, found in tomatoes, promotes gene expression for proteins involved in generating more mitochondria.
Resveratrol, found in grapes and red wine, activates sirtuin 1. That’s a “jack of all trades” protein that can regulate insulin secretion and gene expression, control inflammation, promote mitochondrial creation and function, and more.
Hydroxytyrosol, found in extra virgin olive oil, can boost mitochondrial numbers and activity.
Get these foods into your diet and your mitochondria will thank you!
5. Make room for fiber.
Fiber does more than just keep our bowel movements on an even keel and tamp down on our risk of developing cardiovascular disease, colon cancer, obesity, and Type 2 diabetes. It also feeds certain microbes in our gut, which benefit our mitochondria.
Specifically, bacteria in our colon can ferment the fiber we consume. And a byproduct of that fermentation is butyrate.
This short-chain fatty acid (“SCFA”) molecule is important for your immune system, regulates your blood pressure, keeps your gut-wall cells strong, and more. And scientists have found that butyrate can boost mitochondrial activity, enhance cellular respiration, and help regulate production of adenosine triphosphate (“ATP”), the molecule containing the energy from our mitochondrial “power plants.”
Scientists also believe that SCFAs can stimulate the breakdown of fatty acids in mitochondria to use for ATP generation, too.
Plant-based foods are a treasure trove of fiber. Choose whole-grain breads and pasta whenever possible, sprinkle chickpeas on your salads, and snack on unpeeled apples, berries, and almonds.
6. Get the right fats.
Fat is good for you if you get the right kind.
In this case, we’re talking about omega-3 fatty acids, or “healthy fats” that our bodies need.
Cells need omega-3s to keep their membranes intact. These fats keep our hearts and brains healthy, lowering our risk of cardiovascular disease by helping to keep triglyceride levels in check.
Omega-3 consumption also improves mitochondrial function for an antiaging effect. One animal study showed that omega-3s boosted ATP production and lessened oxidative stress within mitochondria in the brains of old mice.
Plus, omega-3s help stabilize the membranes of mitochondria, reduce ROS production, and promote mitochondrial fusion (in which damaged mitochondria combine with healthy ones to reduce the body’s number of unhealthy mitochondria).
People who eat too many fried and ultra-processed foods load up with another type of omega – omega-6 fatty acids, which are associated with higher risks of certain cancers. A UCLA study showed that men with early-stage prostate cancer who consumed less omega-6s and more omega-3s, and took a fish-oil supplement, saw a slowdown in cancer growth.
You’ll find no better source for omega-3s than fatty fish like salmon, sardines, mackerel, and sea bass.
You can also get a daily dose of omega-3s with a handful of shelled walnuts.
Go nutty and fishy as often as you can!
7. Eat less sugar.
Added sugar raises your risk of all the maladies you’re trying to dodge as you age. Let’s add mitochondrial dysfunction to that list!
Dysfunctional mitochondria in your heart and liver cells dysregulate your metabolism, sometimes through insulin resistance. That puts you at risk of developing diabetes.
Also, according to a 2021 Cell Reports study, having too much blood-glucose levels (or hyperglycemia) lowered the membrane quality of mitochondria in our “brown fat,” which helps keep our bodies warm.
Researchers used hyperglycemia mouse models fed a diet with nearly 80% of the calories from carbohydrates. The team found that the concentration of polyunsaturated fatty acids (“PUFAs”) in the membrane was lower than in mice without excess glucose. PUFAs are important for mitochondrial-membrane stability and efficiency during cellular respiration, and omega-3s that we just discussed are an example of PUFAs.
By the way, the researchers improved membrane quality by feeding the mice a low-carb diet. But when the mice were given PUFA supplements and extra sugar, the excess glucose wrecked any good provided by the supplements. So even if you’re getting enough omega-3s, that’s not an excuse to overdo sugary foods.
Need to quiet your sugar cravings?
Reach for fruit. Keep fruit like apples, navel oranges, and bananas in stock. They make great snacks if you feel your energy wane in the afternoon.
8. Try fasting.
Eating only during a specified time period is wonderful for your health. It can help with neurological disorders, obesity, diabetes, cardiovascular diseases, and even certain cancers.
Occasional fasting is great for mitochondrial health, too.
It helps kick-start the creation of more mitochondria by promoting gene expression of a molecule called PGC-1alpha. Fasting encourages your body to kill off and remove old, damaged cells and their damaged mitochondria, leaving you with a fresh, healthy pool of mitochondria.
One 2019 study found that intermittent fasting during Ramadan boosted the expression of genes for making antioxidants, which keep mitochondrial ROS levels in check.
Fasting also reduces inflammation, which means your mitochondrial DNA is protected from oxidative stress and damage. Fasting triggers production of mitochondria-friendly molecules, including ones that are crucial for ATP production.
Here are two ways to fast.
1. Skip breakfast or dinner. Skipping breakfast tends to be more convenient for many people since it’s usually a less social/family-oriented meal than dinner. If you start to feel hungry during your fast, drink some bone broth or water with lemon to tide you over.
2. Fast between dinners. As an example, eat dinner one night, finishing before 8 p.m. to balance your body’s natural sleep and hormone rhythms. Then don’t eat again until dinner the following day. You can still drink some water or coffee throughout the day. But don’t snack or have a meal.
You can do this a handful of times a year. See how it makes you feel and know that you are doing good things to reset your body’s systems and cells.
In addition to its mitochondrial benefits, studies show that fasting allows your body to detoxify itself naturally.
Our bodies destroy and recycle damaged cells, proteins, and debris during a process called autophagy. Turns out, fasting kick-starts the autophagy process.
Studies also show that fasting for 16 hours a day will help you lose fat while maintaining muscle mass, and it improves your mental and physical performance.
Just remember to stay well hydrated even when you’re not eating.
9. Seek out sunlight.
Vitamin D is technically a hormone, but it also goes by a well-known nickname: the “sunshine vitamin.”
Adequate levels of vitamin D keep our muscles strong and let us absorb calcium from foods to keep our bones healthy. These are two big defenses against suffering a debilitating fall or fracture as we age. And as it turns out, our mitochondria love this stuff.
Studies found that in cases of vitamin D deficiency, cellular respiration in mitochondria decreases, while inflammation and oxidative stress ramps up. In one study, giving vitamin D3 to human muscle cells improved mitochondrial activity and resulted in nearly 80% more messenger RNA containing instructions for making mitochondrial proteins.
All you need is just 10 to 20 minutes of direct sunlight exposure daily to get your skin’s built-in vitamin D factory revved up. Going out for a stroll around midday when the sun is highest can help, especially during winter when we’re covered up.
Now, we get about 90% of our vitamin D from the sun. But the rest comes from our diet.
Instead of going straight for a supplement, boost your intake of vitamin D-rich foods. Fish like salmon and sardines are great, along with those omega-3s I mentioned earlier. These foods also have a lot of vitamin D. You’ll also find vitamin D in egg yolks, mushrooms, cooked spinach, and fortified foods like milk and cereal.
10. Eliminate environmental toxins.
Unfortunately, our mitochondria are magnets for some nasty substances.
For example, bisphenol A – known as BPA, a chemical found in plastic food containers and water bottles – can promote mitochondrial dysfunction, resulting in decreased energy production and increased oxidative stress. Some states like Maryland have even banned BPA in certain products (like drinkware for babies).
To keep BPA away from your mitochondria, stick to glass or stainless-steel food containers, avoid plastics printed with a recycling code number of 3 or 7, and look for “BPA free” on the label before buying a plastic product.
Also, certain heavy metals like lead, mercury, and cadmium have been shown to build up in mitochondria, which take up the metals in the same process they use for calcium. Researchers have linked these metals to a host of mitochondrial woes, like reduced cellular respiration and ATP production, increased oxidative stress, and damaging mitochondria’s ability to grow.
Use water filters and stick to low-mercury, fatty fish like salmon, Atlantic mackerel, anchovies, and sardines.
Pesticides are also a problem. For example, glyphosate exposure diminishes mitochondria activity by disrupting the last step of cellular respiration needed to generate ATP. Buy organic produce that has fewer pesticides, and rinse veggies or soak them in diluted white vinegar.
Limit your exposure to polycyclic aromatic hydrocarbons (“PAHs”), which create more ROS that poison mitochondrial DNA. PAHs are chemicals found in coal and gasoline, which also arise from burning coal, gas, oil, and wood.
Protect your mitochondria by keeping the exhaust fan on when cooking at home. You can also consider purchasing an air purifier with a true HEPA filter or simply open the windows periodically throughout the day (except when the day’s Air Quality Index exceeds 101).
11. Try some heat therapy.
Research has shown that repeatedly exposing yourself to a mild heat stressor (around 104 degrees Fahrenheit, on average) triggers skeletal-muscle mitochondrial adaptation.
It’s the same idea as challenging your muscles and helping them grow by lifting weights. A little bit of heat has been shown to boost mitochondria numbers in muscle cells.
In this case, exposing muscle cells to heat stress boosts the creation of heat shock proteins (“HSPs”). Also called “stress proteins,” HSPs get released by a stressed cell to repair and remove damaged proteins, protecting the cell from damage, which is great for longevity. Some HSPs even have antioxidant and anti-inflammatory powers.
A great place for this heat therapy is in a hot bath or shower. Enjoy using the sauna, steam room, or whirlpool when you have them available to you.
12. Take a cold shower
While most love a hot shower, try finishing with the opposite by turning the tap as cold as it will go.
Cold exposure boosts the expression of genes related to mitochondrial creation, and that means having more of these energy-producing organelles. Plus, cold temperatures can help activate the “brown fat” mentioned earlier.
Lots of mitochondria loaded with iron lend the brownish tint to the normally white-colored fat. And brown fat is what helps us warm up when it’s cold by breaking down glucose and fat to generate heat. One animal study from 2023 found that swimming in cold water boosted the number of brown fat cells and mitochondrial genesis.
Cold water helps with inflammation, swelling, and pain, as well as levels of cortisol also known as the stress hormone. We know that too much stress isn’t healthy for our mitochondria. In one study, researchers immersed participants in cold water (about 57 degrees Fahrenheit in this case) and found they experienced reduced levels of cortisol and a 350% increase in their metabolic rates (how fast our bodies expend energy or burn calories).
If you want to try out the benefits for yourself, turn on the cold water for 20 to 40 seconds. Rotate your body while doing this so your forehead, then a shoulder, and then back, then the other shoulder, and so on each get a turn with the cold water.
At first you might find 20 seconds too long. But after a couple months of practicing this twice a week, you’ll add time and maybe even boost your cold showers to two to three minutes.
So there you have it. I urge you to focus on your mitochondria. It will pay off in both a longer and healthier life!
Until next month, let me know which of these 12 you’re already practicing and which ones you’ll add next.
shelli
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