Suddenly, mitochondria seem to be everywhere. New studies show that taking care of our mitochondria will lead to better health, and a study on cell death and disease even suggests that healthy mitochondria can reverse the aging process.
But while mitochondria enjoy some fame, the importance of these cellular powerhouses is nothing new. In fact, as the organelles that produce cellular energy, mitochondria are some of the most important components of the human body.
What are Mitochondria?
If you remember your days in freshman biology, you may remember that mitochondria are the “powerhouses” of your cells. The analogy is appropriate; The role of the mitochondria is to convert the food we eat into cellular energy. In fact, mitochondria produce around 90 percent of the energy our cells need to survive.
But mitochondria don’t stop producing energy. They are also important in triggering cell death, an essential function that, if hindered, can lead to tumor growth and cancer.
And these aren’t the only health problems caused by dysfunctional mitochondria. As David Asprey, founder of Bulletproof explains, mitochondrial dysfunction “appears to be at the heart of most diseases and chronic diseases.”
“You can get mitochondrial dysfunction if you don’t have enough mitochondria, if the ones you have aren’t working well, or if you don’t consistently produce them,” he explains. “Worryingly, research suggests that half of people under the age of 40 have early-onset mitochondrial dysfunction.”
Why do we only hear about mitochondria now?
Mitochondria have not suddenly become more important in our body; Rather, our understanding of their essential role in a large number of disease processes has recently emerged.
“Mitochondria have always been important, but until recently there wasn’t much thought in medicine about doing anything to improve their function,” explains Jason Way, ND
“The development of chronic health problems and diseases has usually been attributed to faulty genetics and bad luck,” says Dr. Robert Zembroski, functional medicine specialist, clinical nutritionist and author of REBUILD. “This outdated thought process is now proven wrong.”
Malfunctioning mitochondria have been linked to problems like fatigue, excess fat, and decreased exercise, not to mention Alzheimer’s, Parkinson’s, amyotrophic lateral sclerosis (Lou Gehrig’s disease), atherosclerosis, diabetes, autoimmune disorders, and mood disorders.
For Way, this is a rapidly sliding scale from simpler problems to more serious ones, bearing in mind that as mitochondrial function and ability deteriorate, we may experience some kind of brain fog or difficulty thinking first.
“The muscles throughout the body will have less energy,” he explains. “As the mitochondria continue to deteriorate, there is a progression from these general and vague symptoms to actual disease states such as diabetes, heart disease and cancer as cell cells shifts metabolism to make up for the mitochondrial deficiencies.”
5 steps to taking care of your mitochondria
Taking care of your mitochondria is essential to averting these health problems, and it’s easier than you might think. To ensure your cellular powerhouses stay performing as well as possible, our experts suggest five basic steps.
1. Eat an anti-inflammatory diet
Inflammatory foods stress and overload your mitochondria. Cutting it out is therefore an important way to ensure that your mitochondria stay healthy and strong.
“The main reason for mitochondrial burnout is eating processed, low-calorie foods,” explains Zembroski. “These unhealthy foods cause the mitochondria to produce excessive free radicals and the immune system to cause inflammation, which in turn damages mitochondrial function.”
To ensure that your mitochondria live in their ideal environment – both to continue to be healthy and to repair themselves if they are damaged – our experts recommend a predominantly plant-based diet high in phytonutrients and antioxidants, and with small amounts Grass is supplemented. Fed or wild-caught sources of animal protein and as little processed foods as possible, such as refined sugar, gluten, dairy products, and hydrogenated oils and fats.
For many of our experts, this anti-inflammatory diet goes along with a ketogenic low-carb diet.
“Mitochondria love ketones for fuel, and if you follow a high-fat, low-carb diet correctly, you will end up in a fat-burning, ketone-producing state,” explains Asprey.
Naomi Whittel, author of the New York Times bestseller “Glow15”, recommends switching the metabolism intermittently.
This, she explains, “represents the transition from using carbohydrates and glucose to using fatty acids and ketones as primary fuel sources,” and can be achieved by combining regular intermittent fasting with regular exercise.
Moving your body is a great way to ensure that your mitochondria are healthy and strong.
“With movement and movement, we can actually trigger what is known as mitochondrial biogenesis – a fancy way of saying the production of more mitochondria,” explains Way.
“The only important and effective way to do this is to draw more energy from your muscle cells, which causes the mitochondria to divide. This means that more young and healthy mitochondria are produced, which are more likely to function better and increase our ‘bank account’ for energy. “
Try to find ways to incorporate exercise into your daily life, such as: B. Walking, playing outdoors with children or pets, or climbing stairs, in addition to your favorite spin class, Pilates workout, or hiking routine.
3. Get enough good quality sleep
Sleeping is one of the best ways to fight off mitochondrial dysfunction. In fact, a 2015 twin study showed that sleeping less than seven hours a night can lead to a significant decrease in mitochondria.
Go to bed at the same time each night and sleep in a completely dark room for at least seven hours to get the best possible sleep.
4. Avoid toxins
Toxins like heavy metals, solvents, and pesticides are some of the main culprits that disrupt cell and mitochondrial function. A 2017 study showed that exposure to pesticides may contribute to the pathogenesis of Parkinson’s disease due to the way pesticides induce morphological changes in mitochondria.
To avoid exposing your mitochondria to toxins, choose only the cleanest foods, cosmetics, and household cleaning products, and opt for organic whenever possible.
5. Stay stress free
Stress can put a heavy strain on your mitochondria. A recent study found that acute and chronic stressors adversely affect mitochondrial function, especially in the brain.
Consider adding meditation, forest bathing, or other relaxing protocol to your daily routine to reduce your overall stress and its adverse effects on your mitochondria.
Based on bio-authority
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