Mitochondria is often referred to as ‘the powerhouse of cells,’ and converts nutrients to energy. This energy inside our cells is needed for proper cellular function. Well functioning cells contribute to longevity.

Mitochondrial function tends to decline with age. Not only does this lead to a decrease in physical energy, but it can also result in cell damage and dysfunction. Because of their role in regulating cellular health, a decline in mitochondrial function can contribute to systemic inflammation, and chronic health challenges (e.g., autoimmune, cardiovascular, diabetes, cancer, and neurodegenerative). Parts of the body with higher energy demands  (e.g., heart, brain and muscles), are especially impacted with mitochondrial decline.

We can take proactive measures to support and enhance our mitochondria.  Mitochondrial health is a significant variable for biological age. Biological age refers to the functional state or physiological state of our body as a result of the accumulation of cellular damage and rate of aging. Chronological age refers to the number of years that have passed since birth. 

The goods news is that we have the ability to both enhance mitochondrial function and reduce our biological age. I’ve shared some recommendations below for supporting both.

Nutrients are needed to keep cells healthy. We have approximately 30 trillion cells in our body. Cells make up our tissues, and tissues make up our organs. The food we eat fuels, or hinders, energy production – ATP (adenosine triphosphate) – the energy currency of our cells. Nutrients needed to create ATP:

• Healthy fats – wild caught fish, nuts, seeds, avocados, eggs and dairy
• Protein – poultry, meat, fish, legumes, eggs, nuts, and seeds
• Antioxidant – berries, pomegranate, leafy greens, vegetables, citrus fruits, beets, green tea, and dark chocolate

*Many of the foods listed above are rich in the vitamins and minerals also needed to support mitochondrial function (e.g., B vitamins, magnesium).

Regulated blood sugar is also important. Too much glucose at any given time (i.e., high blood sugar,) not only hinders energy production but also contributes to oxidative stress, which ultimately can cause cell damage.

Exercise, especially aerobic exercise or high intensity interval training (HIIT) have been shown to support mitochondria. Resistance training also provides mitochondrial benefits. While some forms of exercise may be more beneficial for mitochondrial health, any form of exercise is going to be better than no exercise. Inactivity or a sedentary lifestyle hinders mitochondrial function thru reduced circulation, oxidative stress, and inflammation.

Intermittent Fasting provides multiple benefits for our mitochondria.

• Promotes autophagy- a process by which our cells clean out cellular waste and recycle healthy components
• Boost sirtuins – proteins that play a role in cell survival and DNA repair
• Reduces oxidative stress & inflammation – these lower levels reduce overall stress on mitochondria

Sleep 
Adequate sleep is critical for mitochondrial function. Sleep deprivation or poor quality sleep can hinder function.

Why does all of this matter?
Well functioning mitochondria contribute to longevity. Energy created in the mitochondria play a role in numerous cellular functions: metabolism, immunity, hormone function, oxidative stress and disease susceptibility. Research is ongoing so that we can continue to learn about ways to support our mitochondria and reduce our biological age. The recommendations listed above are a great place to start. In the coming months I will share additional information about promoting longevity and assessing biological age.