In the September issue of LandMarks, we Iearned that Mitochondria, though very small—about the size of 1 to 3 grains of sand—are found in most of the cells of the body, and are primarily known for the vital role of producing the energy needed by our bodies to work, but they do so much more.
Unfortunately, our modern lifestyle and common health issues tend to magnify problems that damage our mitochondria and lessen the benefits that help them.
What damages or weakens mitochondria?
Let’s look at some of the worst things for well-functioning and healthy mitochondria.
- Fried foods, many commercially baked goods, some vegetable oils, microwave popcorn, frozen pizza, commercially made and refrigerated bread, biscuits, and rolls are prevalent in the American diet. All these foods contain high levels of trans fats, which enhance mitochondria’s production of reactive oxygen species, increasing cell death.
- Americans live fast-paced, non-stop lifestyles full of stress.
- Alcohol and smoking both affect the whole body and, in particular, these tiny, delicate mitochondria. Mitochondria become diseased, and the structure and function of these little giants are altered with regular consumption of these two health destroyers.
- Mold and mitochondria are closely linked. Certain species of mold produce mycotoxins which can damage mitochondria and interfere with other cellular processes. This can result in a range of health problems, including allergic reactions and respiratory issues. It is important to prevent mold growth in the home and workplace.
- Exposure to heavy metals, such as lead, mercury, arsenic, cadmium, and thallium, also affects the structure and function of mitochondria, including its ability to remove diseased mitochondria. These metals are found in our environment and in the foods we eat.
- The American on-the-go lifestyle affects the quality and quantity of our sleep. In addition, our circadian rhythm becomes confused by the lack of sunlight and the artificial lights illuminating our homes. The blue light emanating from computer screens, televisions, and cellphones damages the mitochondrial DNA, increasing free radicals that can cause photochemical damage to the eye’s retina.
- Americans today are very sedentary. Lack of exercise, fresh air, and plenty of water leaves us sleep deprived.
- Americans consume too much sugar, which weakens and damages mitochondria and negatively stresses our bodies.
- Overconsumption of sugar and fat, along with stress and inadequate sleep, lead to cardiovascular issues and diabetes, both of which are rampant in our society. High blood sugar inhibits the liver’s ability to metabolize fat and increases the body’s insulin resistance. It can also result in fatty liver. High blood sugar also impairs mitochondrial energy metabolism by triggering the “cell danger response.” The mitochondria then switch from energy production and its many other functions to concentrate on determining what is endangering the body and protecting it from the danger.
- Our consumption of omega-6 and omega-3 fatty acids has drastically changed. During the early history of man, these fatty acids were consumed at a ratio of 1 to 1. However, today, most people consume a larger quantity of omega-6, and while it is necessary for good health, too much increases inflammation and inflammatory diseases. Problems develop in the outer membrane of the mitochondria, reducing energy production and activating the cell danger response. Obesity impairs the mitochondria, and studies now show that an imbalance of omega-6 to omega-3 increases the risk of obesity.
- Consistent irregularity in meal times—though not to be confused with intermittent short-term fasting (Matthew 6:16-18, Esther 4:16)— and exposure to extreme heat or cold also damage mitochondria.
What strengthens or improves the mitochondria?
Now that we have looked at many things that can damage mitochondria and interfere with their proper function, let’s look at the other side of the coin, what improves the health and performance of our mitochondria.
- A healthy lifestyle that involves early morning sunshine is valuable. Early morning sunshine helps set the body’s circadian rhythm, which then brings the good restorative sleep we need when it becomes dark.
- The light/dark cycles help establish the production of melatonin and this, too, helps our sleep cycle. In addition, melatonin supports the health of the mitochondria and, if healthy, the mitochondria will make its own melatonin. The mitochondria-created melatonin is kept inside the mitochondria rather than being released into the blood stream, and this mitochondria melatonin “bathes” the mitochondria all night.
- Melatonin production is hindered by the artificial and blue lights in our homes. To minimize the damage you can wear blue-blocking glasses when using electronic devices or switching to lights that emit red, dim orange, or yellow light at night. It is also important to have complete darkness in the bedroom during the sleep hours. If you are unable to do this, consider an eye mask.
- Adequate levels of melatonin improve the health and function of mitochondria, decrease the risks of cancer, and increase the ability of the body to fight antioxidant damage. Melatonin is indeed a sleep hormone, but is very much a mitochondrial hormone that helps them do their many jobs so much better.
- Daily exercise, if possible in the sunshine and fresh air, is also very helpful to your mitochondria. Exercise can increase muscle size and strength. Muscles contain a higher number of mitochondria, more than many other types of tissue in the body. Researchers have shown that high amounts of physical activity in adults ages 65 to 70 can have mitochondrial capacity similar to 25 to 30-year-old adults. Stay active throughout the day; your mitochondria will thank you.
- Because of our hectic lifestyles, stress is detrimental to our mitochondria; however, some stress generates new mitochondria via mild cold or hot exposure by having a warm bath, a warm and cool shower, or warm and cold mitten friction.
- Chronic over-breathing—breathing too much or too quickly—caused by stress or anxiety lowers your CO2 levels and hinders oxygen delivery at the cellular level. This, too, is very damaging to mitochondria that needs lots of oxygen to produce the energy necessary to carry out their many functions.
- Moderation even in good things and avoidance of all hurtful influences such as tobacco and alcohol strengthens our powerhouse cells.
- A diet that discourages heart disease and diabetes will greatly improve mitochondrial health. Avoiding hurtful kinds and quantities of fat and decreasing sugar intake, consuming good proteins, greens and fresh, crunchy vegetables are all very helpful. A decrease in blood sugar is often achieved by eating greens and the fibrous, crunchy vegetables at the start of a meal. For example: broccoli sprouts when consumed are very neuroprotective, have anti-cancer effects, boost detoxification, and improve mitochondrial health. Supplementing your diet with riboflavin and the other B vitamins, plus coenzyme Q10 and carnitine is also beneficial to mitochondrial health.
Moral of the Story—be good to your mitochondria and they will keep you safe and healthy.
Note: The content of this article is for informational purposes only and is not intended to diagnose, treat, or cure any illness or medical condition, nor is it meant to serve as medical advice or as information to facilitate self-treatment. As always, please discuss any potential health-related decisions with your personal physician.
Sources: medicalnewstoday.com/articles/320875#aging; Wikipedia.org/wiki/Mitochondrion; sciencenotes.org/mitochondria-definition-structure-function; btl.science/blogs/news-1/worst-things-for-mitochondria-function; my.clevelandclinic.org/health/diseases/15612-mitochondrial-diseases; phys.org/news/2020-03-trans-fats-cell-death.html; “Eat for Energy: How to Beat Fatigue, Supercharge Your Mitochondria, and Unlock All-Day Energy,” by Ari Whitten; TheEnergyBlueprint.com; newhealthadvisor.org/Foods-High-in-Trans-Fat.html; my.clevelandclinic.org/health/diseases/23424-heavy-metal-poisoning-toxicity; healthline.com/nutrition/optimize-omega-6-omega-3-ratio#TOC_TITLE_HDR_3; sleepfoundation.org/bedroom-environment/what-color-light-helps-you-sleep; desbio.com/the-mold-mitochondria-connection-why-it-matters-for-your-health