Health really begins at the cellular level. When illnesses arise in major organs like the liver, kidneys, lungs, or heart, it often starts with cellular dysfunction. One key part of cellular health is energy production, which is where mitochondria come into play.
Mitochondria: The Powerhouses of Cells
Mitochondria are tiny organelles within cells that generate adenosine triphosphate (ATP), the fuel that provides energy for cells to perform their many functions. Therefore, maintaining the health of your mitochondria is incredibly important.
There are links between mitochondrial dysfunction and a wide array of conditions, such as cancer, diabetes, Alzheimer’s, Huntington’s, autism, fibromyalgia, and cardiomyopathy. More recent research has also begun implicating impaired mitochondrial function in the aging process itself.
Cellular Aging: Why Does It Happen?
One theory as to why cells age is because our mitochondria slow down over time. Mitochondria are also critical in apoptosis, which is programmed cell death that occurs when a cell is too damaged to function correctly. When mitochondria are impaired, unhealthy, aged cells are allowed to continue reproducing, leading to a decline in overall healthy cell function.
A significant issue in aging is the decline in the number of mitochondria in cells. This is particularly problematic when it comes to muscle cells, which need more energy and thus tend to have more mitochondria.
Lifestyle Factors Affecting Mitochondria and Aging
You may have heard of caloric restriction as a method to extend animal lifespans. While the underlying biochemistry is complex, it very likely works by supporting the health of mitochondria. It’s currently unknown whether these results will also apply to humans, but it isn’t unreasonable to assume that caloric restriction could be beneficial.
Some health practitioners have developed caloric restriction regimens that recommend cutting food intake by a third, but this is likely too extreme for most people. However, reducing the amount we eat and focusing on plant-based foods rich in antioxidants and polyphenols can still be beneficial. These essential phytonutrients help fight free radicals and protect cellular and mitochondrial health.
In addition to eating less, exercise is another powerful way to support the health of your mitochondria. Physical activity increases the number of mitochondria in cells as muscles require more energy to meet the demands of increased exertion. Even a brisk daily walk can signal to your cells that they need more energy producers, and they will respond accordingly.
Supplements to Support Mitochondrial Health
There are several supplements available which can help preserve and even bolster the health of your mitochondria.
Coenzyme Q10
One such supplement is coenzyme Q10 (CoQ10), which plays a vital role in mitochondrial function. CoQ10 is a vital element within the chain of chemical reactions that allow mitochondria to produce ATP. Supplementing with CoQ10 can help make this process more efficient. Additionally, because CoQ10 is also a natural antioxidant, it can help eliminate free radicals, protecting cells in a dual manner. CoQ10 is particularly beneficial for heart health since heart muscle cells require a lot of energy and are rich in mitochondria.
Alpha-Lipoic Acid
Alpha-lipoic acid (ALA) is another robust antioxidant that helps prevent and remove free radicals. Research has shown that combining both ALA and CoQ10 can support cognitive function, which relies heavily on healthy mitochondrial function.
Medicinal Mushrooms
Certain medicinal mushrooms, like cordyceps, have been found to support mitochondrial health. Studies show that cordyceps can protect mitochondria from damage, scavenge free radicals, and may even have other anti-aging properties. Mushrooms are also known for their ability to modulate immune function, providing additional health benefits.
By focusing on maintaining healthy mitochondria, you can improve both your lifespan and your healthspan. Not only will you be supporting your overall health and wellness in the long term, but you could also see more immediate benefits like increased daily energy production and reduced fatigue. Prioritizing your mitochondrial health can help you maintain your vital energy reserves and meet the demands of your busy life.
