A Cellular Win-Win

You may never have thought of this, but you will soon!

No paywall today—a read for everyone

Greetings to all! I am back and happy to be here.

I had a topic ready for my return, but a brief headline distracted me. It announced that thanks apparently to our holistic-health-minded HHS secretary, we will soon be hearing lots about mitochondria. Well, that’s fine, but I suspect you might benefit from some preparatory knowledge about them before we are hit with the “news.”

What they are and why we care …

In my early days of health writing, I learned that mitochondria are the power plant of cells, a sort of cellular Con Ed. Called organelles, they exist in nearly all cells in the body, processing oxygen and converting nutrients from your food into energy that supplies 90 percent of what your cells need to function. Additionally, when your skeletal muscles and cardiovascular system need a little extra energy boost, the mitochondria are there to step in. And there is more … lots more.

Cellular level action …

Mitochondria act on a cellular level to help maintain cardiovascular and neurological health in particular. When mitochondria function starts to ebb, the decline contributes to inflammation and oxidative stress. Frankly there is still much to learn about how specifically mitochondria affect the body, but newer studies tell us that their importance is nearly body-wide. Mitochondria dysfunction plays a role in aging but also serious health issues, among them Alzheimer’s and Parkinson’s disease, heart disease, type 2 diabetes, thyroid problems, even cancer.

Additionally, there are more ordinary physical issues that can relate to mitochondrial dysfunction. Have you had any of these issues:

• Persistent fatigue that you can’t explain

• Gut problems, diarrhea, nausea, maybe vomiting

• Muscle soreness, weakness, cramping

• Brain fog, memory glitches, headaches

Admittedly, these can be caused by a number of factors, but taking care of your mitochondria might well help them and it is sure to help on many other levels as well. It’s a win-win.

Corrective steps …

Unfortunately, mitochondria function starts to slow as you age. While you can’t stop this natural decline, there are a lot of steps you can take to boost your mitochondria health whatever your age. Not surprisingly, much of it comes down to general good-health strategies, but there are interesting specifics that especially benefit mitochondria.

Exercise is considered the first and most important thing you can do to protect them. Physical activity stimulates production of new mitochondria (called biogenesis) and enhances their functioning. Resistance training is a particularly good form of exercise to achieve this followed by interval training. Aim to work out two or three times a week at the very least.

Diet is actually secondary to exercise, but that isn’t to say it is not important. Again, there are specific findings about what especially affects cellular health. The Mediterranean Diet’s emphasis on fruits, vegetables, fish, nuts, and whole grains provides you with nutrient-rich, whole foods that have ample antioxidants, healthy fats, and protein. These foods help protect mitochondria from damage, improve their function, and decrease inflammation.

A surprising tool …

In this particular situation, it’s not just what you eat, it’s also when you eat. Fasting, as it turns out, helps produce new mitochondria and enhance their functioning. My history of fasting was doing so all day Sunday once a month—tough for hungry kids. Happily, you can pick and choose the type of fasting that will work best for you. You might want to limit your caloric intake to 500 two days a week, or, since you are a grown-up, fast all day even several days a week. I suspect the easiest to manage for most people is limiting the number of hours when you eat. You decide how many hours you will go without food and, obviously, the count starts with your sleeping time possibly creating a fast from say eight to eight. Whatever you opt to do, start slowly and increase fasting as you adjust to the plan. Remember to drink ample amounts of water, always important and good for your mitochondria as well. It will also help you avoid dizziness and fatigue while you fast. By the way, if you have any kind of health issues, fasting may be off the table. Discuss with your doctor before you try it.

FINALLY, several supplements are highly recommended for mitochondrial health. These include the B complex, Magnesium, and CoQ10 (an absolute must if you are taking a statin drug). Anti-oxidants—vitamins A (for the beta-carotene), C, and E—are key, available in supplements but don’t forget the foods that are packed with them.

Health Wise Friday; Information and inspiration for a stronger, healthier, happier you!