How the Mitochondria is Key to Better Health, Fitness, and Longevity
Jeremy Colon
Empowering busy professionals to build strength, enhance mobility, and boost mental wellness in 12 weeks through a holistic, science-based, diet-free approach.
Have you ever heard of mitochondria? You’ll remember from biology class that these tiny organelles produce energy for our cells, which powers our entire body.
Mitochondrial dysfunction has connections to a wide range of health problems like Alzheimer’s and Parkinson’s disease.
You are probably asking, “How do I even take care of my mitochondria?”
Taking care of your mitochondria is crucial for maintaining optimal health and preventing diseases.
Supporting your mitochondria’s health can lower your risk of developing these conditions.
So before we start, understand that unhealthy mitochondria = Poor health.
Mitochondrial dysfunction leads to:
? Obesity
? Diabetes
? Muscle aging
? Neurodegeneration
? Cardiovascular disease
Here are 12 ways you can improve the health of your mitochondria:
1. Minimize Artificial Light Exposure
Artificial blue light (from screens and lightbulbs) harms your mitochondria. It’s a toxin. It increases oxidative stress in the body, which damages your mitochondria. Limit your exposure to all artificial light sources.
2. Consume Essential Nutrients
Mitochondria need certain nutrients to function correctly.
Optimize your mitochondrial health with these:
3. Increase Red Light Exposure
Artificial light harms mitochondria, and red light heals them. The best way to get red light exposure is to get outside at sunrise and sunset and expose as much skin to the light as possible. You can also get a red light device to use at home.
4. Minimize Oxidative Stress
Oxidative stress damages the structure of the mitochondria. Stress makes the mitochondria work less effectively, leading to less energy and other problems within the cell.
How to minimize it:
5. Consume Antioxidants
Antioxidants neutralize and reduce oxidative stress by donating electrons to unstable molecules (free radicals) to prevent cellular damage.
Include these foods in your diet:
领英推荐
6. Minimize Oxidized Oils
We touched on the importance of avoiding seed oils above. Minimizing (and ideally eliminating) your exposure to oxidized oils is crucial.
Avoid these: Canola, Safflower, and Sunflower.
Opt for these: Lard, Olive, Ghee, Butter, and Coconut.
7. Increase Deep Sleep
Deep sleep is crucial for mitochondrial health. While we sleep, Cellular repair, ATP production, and Hormone regulation all happen and keep our mitochondria healthy. Avoid bright lights and screens at night. Instead, aim to have a consistent sleep schedule in a cool bedroom.
8. Increase Movement
This tip is self-explanatory. Regular movement is crucial to the health of your mitochondria. Activity improves blood circulation and oxygen delivery to cells, helping mitochondria work more efficiently. Training also stimulates the growth of new mitochondria to make cells stronger.
9. Endurance Exercise
As VO2 max increases, so does mitochondrial density. (I.e., you gain more mitochondria as your aerobic fitness level improves.) What does it mean for you? You can use endurance-style training to increase mitochondria. Endurance training means moving at a steady pace.
10. Get Sunlight
Sunlight is crucial for the functioning of mitochondria. We already talked about how red light from the sun heals mitochondria. But getting sunlight exposure throughout the day is vital, too. Sunlight fuels ATP production and triggers vitamin D production.
11. Grounding
Mitochondria use free electrons to operate appropriately. Direct contact with the Earth enables a transfer of negatively charged electrons from the Earth into our bodies for this process. Make an effort to touch the Earth with your bare skin every day.
12. Get Your HIIT Workout In
For years, many folks assumed endurance exercise was the only exercise-based way to increase mitochondrial density for years. But it turns out that HIIT (high-intensity interval training) might do an even better job through a different mechanism, or “switch.” Include HIIT 2x/week.
Conclusion
In summary, to optimize your mitochondria, minimize artificial light exposure, consume important nutrients, increase red light exposure, minimize oxidative stress, consume antioxidants, minimize oxidized oils, increase deep sleep, increase movement endurance, exercise, get sunlight, grounding, and HIIT.
Taking care of your mitochondria can improve overall health and prevent diseases. So, next time you’re tempted to skip your workout or indulge in a sugary treat, remember that you’re not just making choices for your immediate pleasure but for the long-term health of your body’s powerhouses.
If you need support to get your health back on track, I’m happy to help!
Have you enjoyed this read? Please take the time to show some love, and I would love to know your thoughts, too, in the comments.
One Last Thing
If you've found value in this article, then you'll like this FREE resource I have put together to support your fitness and weight management goals - it's a collection of high-protein recipes that are meant to complement workouts.
Take the next step towards a healthier you by downloading this exclusive ebook.