MITOCHONDRIA: What they are, what they do, and how we can improve their function

(PART 1)

What are mitochondria?

Mitochondria are organelles found inside our cells, commonly referred to as “the powerhouse of the cell”. Mitochondria are important because they convert glucose, fat, and oxygen into ATP (adenosine triphosphate) through a process called cellular respiration.  ATP is the “energy currency” used for all cellular processes, including:

• Metabolism
• Muscle contraction
• Nerve impulses
• Hormone synthesis
• Calcium uptake
• Genetic expression
• Apoptosis (programmed cell death)

ATP must be constantly regenerated in order to keep us going.  This requires mitochondria to work efficiently, but there is a dysregulation of mitochondrial function as we age.  This results in fatigue, poor exercise tolerance, low stamina, inflammation, delayed wound healing, and visible signs of aging (such as wrinkles). 

What can we do to improve mitochondrial function?

There are 3 simple things that can improve mitochondrial function.  These 3 things are the most important foundations for anyone looking to become healthier:

1. Eating a diet rich in lean protein and fresh fruits and vegetables, while limiting processed foods, sweets, and sugar.  Paying attention to nutrition labels and trying to consume foods with only one or very few ingredients is one tip to find non- or minimally processed foods.  The closer you get to eating something the way it comes out of the ground, off the tree, or from an animal is the best.
2. Exercise!  Not just cardio, such as running, biking, or rowing, but also strength training.  Maintaining muscle is vital to maintaining health and mitochondrial function.  
3. Get enough quality sleep.  Your body needs sleep to heal and recover.  If you are not getting enough sleep, you never have time to recharge and repair your mitochondrial.  Using a sleep tracker, such as an Oura Ring or Garmin watch can help you identify issues with your sleep so you can work on better sleep habits.

The next step in improving mitochondrial function

Once you have the foundation of healthy diet, exercise, and sleep, there are some other things you can do to stimulate your mitochondria to work better:

• Red Light Exposure – this would be accomplished through using an infrared light source or a red light box to stimulate “chromophores” (molecules in our skin that absorb light). Sitting in front of an infrared light source for just 20 minutes a day has been shown to increase ATP production through cellular respiration, reduce inflammation, increase collagen production, aid in wound healing, and even decrease fine lines and wrinkles.  It is important to note that the key is infrared light, not just red light, and you should always wear eye protection. 
• Sauna – this involves exposure to high external air temperatures, forcing your body to regulate its own temperature through a process called homeostasis.  Beginners should start with 5 or 10 minutes, and there is not much benefit to more than 30 minutes due to risk of dehydration.  When you start sweating in the sauna, this stresses your body just enough to create the same response as moderate exercise.  Sauna is therefore considered an “exercise mimetic” (but it does not take the place of exercise!) There are 3 types of sauna:
  • Dry Sauna – high heat/low humidity to heat the ambient air
  • Wet Sauna – lower heat/high humidity to heat the ambient air
  • Infrared Sauna – infrared light that heats the body directly at lower ambient air temperatures (NOTE: this is different from Red Light Therapy discussed above). 
• Cold Plunge – this involves submerging your body in cold water to force homeostasis. Through cold exposure, your body learns to tolerate adverse conditions and will create more “brown fat” – which is different from undesirable fat because it is high in mitochondria.  Brown fat burns calories to produce heat, which also improves metabolism, decreases insulin resistance, helps with weight loss, and enhances resilience. There are benefits to as little as 45-90 seconds at 50-60 degrees for beginners; veteran plungers often enjoy longer times at lower temperatures.  It is recommended to start slowly and listen to your body to avoid injury.

WE WILL DISCUSS SOME OTHER WAYS TO IMPROVE MITOCHONDRIAL FUNCTION IN FUTURE POSTS – SEE “MITOCHONDRIA: What they are, what they do, and how we can improve their function, (PART 2)