What’s the Deal With Mitochondria?
Mitochondria are crucial to our well-being. They are known as the “powerhouse of the cells.” If you have the picture in your mind of 6th grade science class, you may remember, each cell had only one mitochondria. Truth is, many of our cells have THOUSANDS of mitochondria and they really are what drive the cells to do what they were made to do, and therefore help us function at our best. So with that in mind, if the mitochondria stop functioning in the ways that they should, then our cells stop doing what they should be doing, and if the cells start breaking down and not functioning at 100%, then insert illnesses and chronic diseases.
That being said, cells die off all the time and new ones form. However, rapid progression of this process increases aging and can cause illnesses and chronic diseases, so it’s very important to eliminate the things that are causing harm to our mitochondria while at the same time making a habit of things that improve mitochondrial function.
So what do we need to eliminate?
Well, there are several areas of our lives that play a foundational role in mitochondrial function: diet, exercise, sleep, stress, and environmental exposures to name a few. Let’s look at diet first…
The easiest place to start is the diet. Ultra-processed foods are everywhere and they wreak havoc on our cellular energy. The fix: get rid of them. Focus on whole foods, but if you have to eat on the run, make the best choices you can. The simple principle here is if it could sit on the shelf for months and never change, probably not great for our bodies! And if it has an ingredients list as long as movie credits, stay far away! If you can't find that ingredient in someone's kitchen, don't buy it. Start with this. You'll get the biggest return on investment with changing your diet.
Additionally, work on decreasing alcohol consumption or even flat out removing it. Truth is, alcohol has zero health benefits to the body. It kills off cells, increases inflammation throughout the entire body, and tanks mitochondrial function.
Second area of concern - sleep. We wear it like a badge of honor that we constantly work and never rest, when deep down, we are just destroying ourselves. Our bodies were created with rest in mind. We need it. There are many things that mess with our circadian rhythms and there are certainly seasons where sleep is difficult, (especially the newborn stage!), but ultimately we should strive for 8 hours of sleep every night. Evidence certainly supports it, but even if we didn't have the research behind it, most of us would affirm that we feel better after sleeping at least 8 hours versus anything less than. For those who say, “I can't do eight hours. I feel great at six hours or less!” Adrenaline and cortisol can keep you going for quite some time, but eventually your body comes to collect. Aim for 8 hours. Set the bed time and make it a rhythm.
Stress. You can't escape it, but you can learn to mitigate it. Some of us are carrying around loads of stress for all kinds of different reasons: toxic work places, unmanageable loads, unhealthy relationships, past trauma, spiritual unhealthiness and more. It will begin to weigh on you. Stress is a different category in and of itself, because it's actually not a physical issue. It begins as a soul issue that leaks over and begins affecting the body. There isn't a one size fits all approach to stress, but there are some general recommendations: deep breathing exercises in the moment can be helpful- learn to regulate your nervous system by box breathing; get out of or fix the toxic relationships in your life; find a healthier job, a new position, or begin the process of letting go of things that you can't control. Maybe you need to work on delegating tasks to your employees or maybe you need to talk to someone professional like a counselor or a pastor. All of these options can be helpful; many even in combination with one another! Talk to your spouse or some close friends you trust and get the advice you need because opening up about the stress you are carrying begins the process of easing the weight of it. It’s much easier when the load is shared.
Environment exposures. Probably the most difficult to eliminate because they often are the hardest to identify. Big principles here would be to pay attention to what goes on your skin, what you breathe in, and what you ingest. Look at your household cleaners, soaps, shampoos, deodorants, candles, air fresheners, detergents - most are loaded with parabens, glycol, dyes, phthalates and other harmful chemicals that start disrupting mitochondrial function. I’d suggest working with a functional medicine provider to help determine if there are any chronic exposures or even toxicity that may be going on under the surface.
Now, it's not all about removing… There are also some things you can add in to help improve the health of your mitochondria.
1. Exercise - Don't neglect this foundational principle. Exercise strengthens the body and increases metabolism, causing you to sweat which ultimately helps with the body’s detox process of eliminating toxins. Those particularly helpful would be high-intensity (HIIT) and cardio workouts. The goal would be to exercise five days a week for at least 30 minutes each, but start where you can - even if it's 10 minutes! Ten minutes is better than zero minutes. It’s like compound interest over time. It’ll add up. Just focus on getting your heart rate up, sweat flowing, and keep pushing yourself.
2. Fasting - Such an underutilized tool. Fasting increases autophagy which is the body's ability to break down harmful cellular growth or damaged mitochondria, and starts the process of making new ones. Start with intermittent fasting from time to time by skipping breakfast or lunch and narrowing your eating window to 8 hours. I try to aim for 2-3 times per week.
3. Adequate sleep - The target is at least 8 hours. Not aiming for perfection but consistency. No caffeine after 2pm. If you are waking up not feeling rested or still fatigued, maybe consider tracking your sleep with wearable devices to see if it can give you some insight.
4. Diet - Focus on a diet rich in antioxidant foods (think foods that match colors of the rainbow) and eliminate sugars and highly processed foods.
5. Red light Therapy - Red light and near infra-red help increase mitochondrial function greatly! You can certainly buy at-home red light tools, which can be very helpful - I use them! However, if you are looking for a budget friendly recommendation, just getting outside and spending 15-30 minutes in the direct sunlight everyday can make a huge difference here.
6. Supplements - CoQ10 and magnesium are involved in supporting the mitochondria by generating ATP. Omega 3’s strengthens the mitochondria, specifically the cellular membrane, while Alpha Lipoic Acid and Glutathione help protect against oxidative stress. Now, these supplements aren’t replacements for stress management, sleep, and diet, but they can be helpful if needed for time
If you are concerned that your mitochondria function may be an issue, schedule an appointment to dive in and figure out how we can best support you on your health journey!
*None of this information is to be taken directly as medical advice. I recommend consulting with your healthcare provider before making any medical treatment decisions.*