Posted ByTechViewBecause mitochondria play such a vital function in the body, maintaining their health is critical. However, chronic stress, pollution, and unhealthy lifestyle habits frequently impair its performance. These factors can also cause mitochondrial dysfunction, a condition in which these organelles do not function properly, paving the way for a variety of diseases.
Dr. Marcus Ranney
Obesity, diabetes, cardiovascular disease, cancer, and even neurodegenerative illnesses are all on the rise in the world. Recent research publications cite mitochondrial dysfunction as one of the causes for the rise in the prevalence of these disorders. While the hereditary origins of mitochondrial dysfunction are beyond our control, the environmental factors and lifestyle choices that might cause our mitochondria to malfunction can be altered for a longer, healthier life.
Let us first define mitochondria before delving deeper into the science of mitochondrial dysfunction and how it can lead to disease.
Mitochondria: The Cell’s Powerhouse
Mitochondria are organelles found in all cells. They are in charge of producing cellular energy known as adenosine triphosphate, or ATP. They are found in the brain, heart, liver, pancreas, and other organs and frequently help these organs function properly. Mitochondria also contributes to the body’s functioning through a variety of processes such as cellular repair, muscle contraction, DNA protection, immune system function, and so on.
Because mitochondria play such a vital function in the body, maintaining their health is critical. However, prolonged stress, pollution, and bad lifestyle behaviours frequently impair its performance. These variables can also cause mitochondrial dysfunction, a condition in which these organelles do not operate properly, paving the path for a range of disorders. What Can You Do to Maintain the Health of Your Mitochondria?
Now that you understand why these organelles in your cells are important, it’s time to take care of your health. The good news is that you can increase mitochondrial function by changing your lifestyle.
1. Organize Your Diet
Consume plenty of antioxidants, vitamins, and minerals-rich greens, veggies, herbs, and fruits. Eat healthy fats like avocados, coconut oil, ghee, nuts, and seeds. Concentrate on clean meats and veggies that are free of toxins and growth hormones. Include foods high in Coq10, an antioxidant that preserves the mitochondria. Salmon, chicken, peanuts, and spinach are examples.
Simply including these foods in your diet will not suffice. It’s also critical to limit your carbohydrate and refined sugar intake.
2. Use HIIT to Maintain Mitochondrial Health
Exercising is beneficial for more than simply weight loss. The effects of regular exercise may be observed all the way down to the molecular level. While any form of physical activity is beneficial, interval training in particular has shown tremendous results in terms of optimal mitochondrial functioning. In fact, according to a 2017 study published in the journal Cell Metabolism, engaging in high intensity interval training (HIIT) increases mitochondrial capacity by nearly 50% in young people and around 70% in people over 65.
If you’re new to HIIT, begin by doing interval training exercises once a week, gradually increasing your capacity to three to four times per week.
3. Get Plenty of Sleep
It is common knowledge that humans require 7 to 8 hours of excellent quality sleep every night in order to operate efficiently. But did you know that even a little lack of sleep can cause oxidative stress, commonly known as cell stress, and impair mitochondrial function?
Sleep deprivation and/or irregular sleeping patterns also alter mitochondrial DNA, preventing these organelles from assisting your body’s healing process.
4. Use Stress Reduction Techniques
Stress is an inevitable part of daily living; nevertheless, it is critical to ensure that it does not take over your life and negatively effect your health. According to research, psychological stress can disfigure mitochondrial structure by causing these organelles to enlarge and distend their membrane, limiting their function. Keeping your stress levels in check becomes even more important as a result.
You may manage your stress by meditating and using deep breathing exercises. Walking outside, exercising frequently, and doing yoga can all help relieve tension.
These easy lifestyle changes help guarantee that your mitochondria work optimally, boosting both health and wellbeing. The healthier your mitochondria, the longer you can live without worrying about chronic illnesses.