Mitochondrial Health
How to support mitochondria
A quick look at a few simple ways to support these important energy producers in our body
Mitochondria are the little powerhouses in our body that fuel us. Chemical energy produced by the mitochondria is stored in a small molecule called adenosine triphosphate (ATP). The more energy demand there is, the more mitochondria will be produced- our heart, brain, muscle and lungs have a high proportion of mitochondria to power these active areas of the body.
Dysfunction with mitochondria is linked to aging and a number of health ailments and diseases.
It is thought that we are likely only seeing only the tip of the iceberg of the role of mitochondrial dysfunction in disease and ill health and more research is needed. The following is a partial list of health concerns and diseases linked to mitochondrial issues.
Early aging
Amyotrophic lateral sclerosis
Alzheimer’s disease
Autism
Cardiovascular disease
Chronic fatigue syndrome
Dementia
Diabetes
Huntington’s disease
Migraine headache
Parkinson’s disease
In order to have healthy mitochondria, we need to be getting the right nutrients in our diet. The right types of fuel will power these little energy-producing organelles, leading to better energy and many health benefits (see previous post). Making sure you are getting optimum levels of nutrients , and filling the gap with a good multivitamin where necessary, is the first step in supporting mitochondria and overall health.
A good place to start is focusing on getting plenty of colourful vegetables. A diet rich in antioxidants is important to offset the oxidative damage to our cells caused by stress, poor dietary choices, environmental pollution, alcohol,etc!
Look for a wide variety of colourful/ seasonal veggies. Don't forget that herbs and spices can add a huge antioxidant punch to meals! This time of year they can really warm up a dish, helping to warm us through the cold weather.
Fruit is a great source of antioxidants too, but it's important to be mindful of only having a couple of servings of sugary fruit per day. Fructose, the type of sugar in fruit, impairs the mitochondria's ability to produce cellular energy. Opting for things like berries and pomegranate, which are naturally lower in sugar and higher in antioxidants is a great choice.
Two particular antioxidants Coenzyme Q10 and alpha lipoic acid are worth mentioning as they are important for mitochondrial health; not only are they needed for energy production, but they protect our mitochondria and support mitochondrial biogenesis- the formation of new healthy mitochondria.
Alpha lipoic acid is an organosulfur compound which is present in every cell and helps turn glucose into fuel. Some of the best food sources; broccoli, spinach, brussels sprouts, tomatoes, peas, beetroot, carrots, good quality red meat and good quality organ meat.
Coenzyme Q10 is an essential nutrient that also works like an antioxidant in the body. It's important for producing energy, helping enzymes work properly, regulating blood pressure and much more. We can make a certain amount but research has shown that as we age past about 40, we are much less able to produce it ourselves and need more in the diet or possibly supplementation. Sources are; grass-fed beef, herring, organic free-range chicken, rainbow trout, sesame seeds, pistachios, broccoli, cauliflower, oranges, strawberries, organic eggs, sardines, mackerel and good quality organ meats.
Other important lifestyle factors that support healthy mitochondria include:
Decrease toxin exposure- mitochondria are especially vulnerable to oxidation and free radicals
Focus on getting enough sleep- Studies show that poor quality sleep directly contributes to fatigue and mitochondrial dysfunction.
Prioritise exercise- even just a little bit at first if that is all you can handle.. Even those with mitochondrial damage, such as that found in Parkinson’s disease, can increase ATP production through strength training
Take time each day to calm your nervous system and tell your body and mind that you are safe and healthy, or healing. It is now thought that mitochondria shift from their role of making energy to protecting the body from perceived invasions (viruses, bacteria, stress, toxins, etc). Because we are bombarded by these things on a daily basis it is important to spend time focusing on healing and recovering from our stressful modern lives.
Recap---
Eat a wide variety of colourful veggies, herbs and spices and 2-3 servings of colourful fruit (especially berries- frozen is fine this time of year).
Make sure you are eating sources all essential nutrients including Coenzyme Q10 and alpha lipoic acid. and/or taking a good quality supplement (get in touch if you need advice).
Focus on sleep quality, exercise to your ability, avoid toxins where possible and take time each day to think positively and tell your body that you are healing and healthy. This can be through meditation, body scanning, journalling, etc.
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