Aging – much like death and taxes – is something that affects every single one of us. Aging is a complex process that is influenced by both genetic and environmental factors. The health of your mitochondria can either slow down – or speed up – the aging process. If aging slowly and gracefully is a priority for you, understanding what mitochondria are, how mitochondrial dysfunction ages you faster, and steps you can take to enhance your mitochondrial health is a great place to start.
What the heck are mitochondria?
Unless you recently took high school biology, you may need a refresher on mitochondria. Mitochondria are organelles found in cells (think of them like an organ with a specific job to do within a cell). Their job is to produce ATP (adenosine triphosphate), which is the energy currency of the cell.
In addition to energy production, mitochondria play a crucial role in several other cellular processes, including calcium signaling, apoptosis (the death of cells), and regulation of reactive oxygen species (ROS). (ROS are unstable molecules – aka free radicals – and a build-up of ROS in cells may cause damage to DNA, RNA and proteins, and may lead to cell death.)
Mitochondrial dysfunction, aging and disease
Dysfunction in mitochondrial function is connected to aging and age-related diseases. Mitochondrial dysfunction is believed to be a result of the accumulation of oxidative damage to mitochondrial DNA (mtDNA) over time, leading to impaired function. (Oxidative damage occurs when there are too many ROS/free radicals in the body and not enough antioxidants to get rid of them. This can lead to cell and tissue damage.)
Mitochondrial dysfunction can also lead to a decline in cellular energy production, which can contribute to age-related diseases such as neurodegenerative diseases, cardiovascular disease and metabolic disorders. For example, studies have shown that mitochondrial dysfunction is linked to the development of Alzheimer’s disease, Parkinson’s disease and Huntington’s disease.
7 ways to improve your mitochondrial function
As a functional medicine doctor at Evoke 5 Medical Center, I focus on identifying and addressing the root causes of disease, rather than simply treating symptoms. When it comes to mitochondrial dysfunction and aging, functional medicine can be used to improve mitochondrial health by addressing factors that contribute to oxidative stress and mitochondrial damage. Some common areas I work on with my patients include:
1. Diet and nutrition
As I always say, good health starts in the gut! Diet and nutrition play a crucial role in mitochondrial function. Certain nutrients, such as coenzyme Q10 (CoQ10), alpha-lipoic acid (ALA) and acetyl-L-carnitine (ALC), are essential for mitochondrial function and can help to reduce oxidative stress. Foods rich in these nutrients include organ meats, fatty fish, nuts and seeds.
A diet rich in antioxidants, such as fruits and vegetables, can also help to reduce oxidative stress and protect against mitochondrial damage. Studies have shown that diets rich in polyphenols, such as those found in green tea and dark chocolate, can improve mitochondrial function and reduce oxidative stress. Read more about the healing power of food.
2. Exercise
Keeping moving – at any age – is a key to longevity. Regular exercise has been shown to improve mitochondrial function, particularly in older adults. Exercise increases mitochondrial biogenesis, the process by which cells produce new mitochondria, and can help to reduce oxidative stress. Resistance training can be particularly effective in improving mitochondrial function in older adults.
3. Sleep
I could put you to sleep talking about the importance of sleep! Sleep is essential for cellular repair and regeneration, including mitochondrial repair. Sleep deprivation can lead to oxidative stress and mitochondrial dysfunction, while adequate sleep can help to improve mitochondrial function.
4. Stress management
Chronic stress can lead to oxidative stress and mitochondrial dysfunction. Stress management techniques, such as meditation and yoga, can help to reduce oxidative stress and improve mitochondrial function. Here are some tips I give patients on how to manage stress.
5. Supplements
Supplementation with certain nutrients can also help to improve mitochondrial function. For example, CoQ10 has been shown to improve mitochondrial function and reduce oxidative stress in older adults. And nicotinamide riboside (NR), a precursor to NAD+, a coenzyme involved in energy metabolism and mitochondrial function, has been shown to improve mitochondrial function and reduce oxidative stress in several studies.
6. Hormonal balance
Hormonal imbalances, particularly in thyroid and sex hormones, can also contribute to mitochondrial dysfunction. Addressing hormonal imbalances through hormone replacement therapy or other interventions can help to improve mitochondrial function and reduce the risk of age-related diseases. Read more about how to support hormone balance.
7. Environmental toxins
Toxins surround us everywhere – in our air, our water, our food, our cleaning and skin care products. Exposure to environmental toxins, such as heavy metals and pesticides, can also contribute to oxidative stress and mitochondrial dysfunction. Reducing exposure to these toxins and supporting the body’s detoxification system can help to improve mitochondrial function. Here are some tips on managing your toxin exposure and the importance of detoxing.
Take the next step in optimizing your mitochondrial function
Aging is a fact of life. But by addressing factors that contribute to oxidative stress and mitochondrial damage, such as diet, exercise, sleep, stress management, supplementation, hormonal balance and environmental toxins, we can improve mitochondrial function and reduce the risk of age-related diseases.
Functional medicine offers a comprehensive approach to improving mitochondrial function, addressing the underlying causes of mitochondrial dysfunction rather than simply treating symptoms. If you’d like to learn more about optimizing your mitochondrial function and improving your overall health and well-being, get in touch. I am welcoming new patients at Evoke 5, my functional family medicine clinic in Oklahoma City, as well as offering online consultations to clients across the country.