Your lifespan and overall health depend on how healthy the mitochondria is. Maintaining optimal energy supports brain function and repair mechanisms in the body, thus slowing down the aging process. An antioxidant-packed diet that includes fruits, vegetables, nuts, and fish oils and low in sugars, saturated, and trans-fats can improve the mitochondrial function.
Exercise is also beneficial as it enhances mitochondrial biogenesis. Stress relaxation techniques like yoga and adequate sleep also play an important role in regulating the mitochondrial function.1 So, let’s look at exactly how mitochondria affect the energy levels and some ways to improve mitochondrial health in your body.
Mitochondria: The Energy Powerhouse Of The Cell
Mitochondria are the active cellular organelles in your body that are responsible for energy production in response to the energy demands. They are the primary control centers for energy production and cellular life and death processes.
Mitochondrial dysfunction can lead to a multitude of diseases. Mitochondria play a crucial role in intermediary metabolism, energy conversion, and maintaining stable energy levels. They also play a key role in cell signaling. They provide antioxidant responses to oxidative stress, which is a major factor in causing inflammation in the body. They regulate the cell cycle control, development, antiviral responses, menopause, and aging. Maintaining optimal energy revives the brain and delays the aging process.2
Ways To Improve Mitochondrial Health
Here are 3 ways you can keep yourself high on energy by maintaining mitochondrial health.
1. Eat Foods Rich In Antioxidants
Your food intake can prevent the damage to mitochondrial DNA. Quercetin, a flavonoid antioxidant with anti-inflammatory and antihistamine power, boosts the mitochondrial biogenesis. Include goji berries, red grapes, apples, purple-colored fruits and vegetables, licorice, and onions in your diet to keep the mitochondrial health intact.
Poultry, fish, beef, and curcumin from turmeric also have antioxidant benefits. Antioxidants such as vitamins C, E, D, and K and carotenoids in your daily diet can help maintain energy levels. Green foods like herbs and leafy vegetable aid in detoxification and serve as cellular rejuvenators. All these foods can replenish the energy levels in your body.3
2. Stay Stress-Free And Exercise Regularly
Exercise is the best way to curtail the ravages of aging and is beneficial for optimal mental health. To replenish the mitochondria that are the fountain of your energy, physical exercise and stress relaxation techniques can help. Aerobic exercises including cardio exercises increase the delivery of oxygen to the cells, which are essential for energy production. Two to four minutes of anaerobic exercises that include lifting, running, jumping, and uphill climbing can increase oxygen volume intake of the body and promote strength, speed, and power. This is because exercise reduces oxidative stress and stress hormones. It is directly linked to the health of mitochondria.4
Meditation and yoga boost mitochondrial performance. Mindfulness-based stress reduction meditation program, breathing exercises, and faith can improve your lifespan and rejuvenate the cells.5
3. Get Adequate Sleep
Sleep functions essentially as an antioxidant for the brain. The antioxidant mechanisms in the body increase in efficiency and the formation of free radicals that cause inflammation are reduced in sleep. 6
Sleep curtailment can also lead to increased intake of calories. This can disrupt the function of the mitochondria as calorie restriction is necessary for its optimal health. Ensuring regular sleep routines helps achieve increased energy and lets the brain be alert after rest. Inadequate sleep can also cause obesity and lead to inflammation.7
So, refill your energy powerhouses with a balanced, nutritious, antioxidant, and anti-inflammatory diet rich in veggies, fruits, meat, herbs, green foods, and spices. Follow exercise routines and stress relaxation techniques for a healthy lifespan and longevity. Retire to bed early and have a good night’s sleep to wake up fresh and rejuvenated with new energy to face the day’s demands.
|↑1||Zinczenko, David. The 8-Hour Diet: Watch the Pounds Disappear Without Watching What You Eat!. Rodale, 2013.|
|↑2||Levine, T. Barry, and Arlene Bradley Levine. Metabolic syndrome and cardiovascular disease. John Wiley & Sons, 2012.|
|↑3||Perricone, Nicholas MD. “Dr. Perricone’s 7 Secrets to Beauty, Health, and Longevity.” Random House Publishing Group, 2006.|
|↑4||Shukla, Triveni P. “Our Genes, Our Foods, Our Choices.” Author House, 2014.|
|↑5||Brown, Richard P., and Patricia L. Gerbarg. “Yoga breathing, meditation, and longevity.” Annals of the New York Academy of Sciences 1172, no. 1 (2009): 54-62.|
|↑6||Reimund, E. “The free radical flux theory of sleep.” Medical hypotheses 43, no. 4 (1994): 231-233.|
|↑7||Nedeltcheva, Arlet V., Jennifer M. Kilkus, Jacqueline Imperial, Kristen Kasza, Dale A. Schoeller, and Plamen D. Penev. “Sleep curtailment is accompanied by increased intake of calories from snacks.” The American journal of clinical nutrition 89, no. 1 (2009): 126-133.|