The little engine that keeps your body young: Mitochondria: How to keep them healthy?

 The little engine that keeps your body young: Mitochondria: How to keep them healthy?

Although it is still a matter of research whether mitochondria are the main cause of aging, experts say that human behavior has been proven to affect their health. What is beneficial for these small parts of our cells, it benefits the entire body.

Regular exercise has been proven to improve the functioning of mitochondria. In a very important study, researchers biopsied human thigh muscles. After an eight-week training program, they found more and healthier mitochondria in the muscle cells than before. Although both endurance and resistance training were effective for this, the greatest benefits were obtained when they were combined.

Daria Mauchly-Rozen, a professor of chemical and systems biology at Stanford University and author of the book “The Life Machines: How Taking Care of Your Mitochondria Can Transform Your Health,” sheds light on this issue.

“Exercise causes a little bit of damage to the mitochondria,” she says. “By exercising, you’re essentially sending a message to your entire body that it’s time to regenerate the mitochondria and make them stronger by making new parts.”

Our diet also plays a role, as the food we eat is converted into ATP. Mitochondria alternate between digesting glucose (from carbohydrates) and fatty acids (from fats). So, prioritize foods that are high in fiber and high in fat from high-quality sources. These foods include foods like legumes, whole grains, avocados, and fish.

Certain micronutrients, especially B vitamins and antioxidants, are also important for mitochondrial health. “This doesn’t mean you should be taking supplements, but it does mean that your diet should be balanced,” says Dr. Mauchly-Rogen.

Sleep is also essential for the mitochondrial cleansing process, and seven to eight hours of sleep is recommended for this. While you’re sleeping, mitochondria are working to repair themselves during the day.

Other modern remedies that are currently being marketed and sold are less reliable.

For example, research in mice has shown that supplements that increase levels of NAD+ can improve the health of mitochondria. This molecule is thought to be important for cell metabolism. But most trials in humans have not shown any clear clinical benefit.

Similarly, some human studies investigating the benefits of antioxidant supplements such as vitamins C and E have shown even worse outcomes in participants.

Cold and heat exposure (mainly ice baths and saunas) and red light therapy are also sometimes promoted as being good for mitochondria.

However, the research supporting these claims has mainly been conducted in animals and cells grown in petri dishes. So whether such methods actually produce meaningful improvements in human health is largely unknown.