Optimizing Mitochondria
The powerhouse of the cell
I’m sure many of you have heard the word,” mitochondria” before but what exactly are mitochondria?
Mitochondria are organelles that can be found in most cells of living things. The mitochondria float around the cell absorbing nutrients and creating energy-rich molecules to support the cell’s function. These tiny, yet mighty, power plants convert food and oxygen into energy for the cell, which in turn fuels the entire organism [1].
Most of our energy is produced by the mitochondria. In fact, an average healthy human will produce 50 kg of energy per day and about 6 kg of that is used by the brain alone [2]. Which is why the first signs of mitochondrial dysfunction begin to occur in the brain.
While most cells have mitochondria, some have more than others. For example, cells in the brain, heart, liver, and skeletal muscles have higher numbers than the lungs, and pancreas. The heart, liver, brain and skeletal muscles need a lot of energy in order to function optimally.
Another fascinating fact about mitochondria is that they have their own DNA! This DNA is passed down from your mother [3]. Not only do mitochondria have their own DNA and play a crucial role in energy, but they also play a critical role in immune regulation, cell death, calcium homeostasis, and the regulation of stem cells!!
One of the main functions of the mitochondria is to convert the raw materials from macronutrients in food (carbohydrates, proteins and fats) and oxygen we breathe into a useable from of energy called adenosine triphosphate, better known as “ATP”, along with other necessary compounds. To make ATP, each mitochondrion has thousands of assembly lines producing ATP in a process called the Krebs cycle. Since this energy cannot be stored, the mitochondria must be in constant production of energy [4].
Causes of Mitochondrial Dysfunction
While decline in mitochondrial function appears to be a natural part of aging, decline in function is accelerated with any environmental factors which cause chronic inflammation.
Mitochondrial dysfunction can be genetic but can also be caused by chronic stress from adverse childhood events or exposure to trauma, drug abuse, some medications (psychotropic drugs, statins, and acetaminophen for example [5]), smoking, alcohol use, poor sleep, poor diet and lack of exercise. Poor air quality and exposure to mold have also been linked to decline in number and function of mitochondria.
Signs of Mitochondrial Dysfunction
• Gray hair
• Fatigue
• Poor memory and loss of cognitive function (so-called “brain fog”)
• Seizures, tremors, stroke
• Hearing loss
• Cardiac weakness
• Fatty liver
• Kidney problems
• Infertility
• Vision problems
• Droopy eyelids
• Digestive problems, including acid reflux, vomiting, chronic diarrhea
• Insulin resistance
• Muscle weakness, cramps
Improving Mitochondrial Function
There are a variety of things you can do to assess how your mitochondria are functioning and how to improve that function. The first step is to uncover whether or not you have mitochondrial dysfunction or not. By ordering an Organic Acid Test (OAT), you can get a good idea of how your mitochondria are functioning!
If you do in fact have mitochondria dysfunction occurring, you will then want to incorporate ways to improve their function by looking at ways to support your body in a way that is best for YOU! Examples of this may include:
Eating less and/or eating properly
By eating less, or by intermittent fasting, you are allowing for easier digestion and autophagy to occur. Many people also eat foods they actually have a food sensitivity too but don’t realize it. This can cause unwanted inflammation in the body. By not eating enough micronutrients, you can also be causing unwanted inflammation in your body as well. Gluten also plays a role in this. While there is debate on whether it is actually the gluten or glyphosate sprayed on the crops that is causing an increased sensitivity, the sensitivity is there in many, and even in those who show no signs of sensitivity, gluten can cause “leaky gut”[6]. minerals. In addition, consuming gluten can create a cascade of oxidative stress, which results in mitochondrial dysfunction [7].
Trying your best to avoid gluten-containing foods such as wheat, barley, rye and products made with these ingredients can be beneficial.
Consume healthy fats
Again, this is not for everyone. Some people can only tolerate certain fats, and only a certain amount due to their APOe type. Examples of healthy fats include: first, cold pressed, extra-virgin olive oil, omega-3’s, avocado or avocado oil, grass-fed ghee, MCT oil, and coconut oil.
Don’t consume high fat for too long
Following a ketogenic diet long term may have negative effects [8]. High-fat diets have become popular for improving metabolic flexibility, but there is still debate about how mitochondria respond to a long-term, high-
fat diet. Continuous overload of one nutrient, like fat, can result in mitochondrial dysfunction and reduced metabolic flexibility [9].
Move
Getting movement on a daily basis can help stimulate the production of mitochondria. Please be sure to exercise according to your body type, lifestyle factors, and exercise experience level.
Getting Adequate Sleep
Research shows that sleep deprivation increases oxidative damage in the brain and reduces mitochondrial function [10]. As I have mentioned in previous articles, prioritizing sleep with good practices like setting a regular bedtime and rising time (even on weekends), having a wind-down routine at least one hour before bedtime and creating a sleep-inducing environment in the bedroom.
Reduce Toxic Exposure
Toxins such as heavy metals (like mercury, lead, cadmium, arsenic, manganese and aluminum), pesticides and phthalates have been shown to cause mitochondrial dysfunction [11]. My favorite heavy metal detox can be found here: Heavy Metal Detox. This has been proven to work!
Think of reducing exposure in the air you breathe, what you ingest by eating and drinking and what goes on your skin. Eating organic foods, drinking filtered water, avoiding contaminated fish, using safe cooking equipment and using natural personal care products are good starting points. Of course, it should go without saying that cigarettes contain many toxic substances, so smoking should be avoided as well as air pollution in general [35].
Become educated in how you may be exposed to environmental toxins and chemicals in household products and consumer goods. A good place to start is to visit my Resources page on my website, and to download the Environmental Working Group’s Healthy Living app.
While this is a short list of examples, it gives you a good idea of some places to start. Working with an Integrative Health Practitioner can help you determine if in fact you have mitochondrial dysfunction, and how to properly address optimizing your mitochondria in a way that is best for your body.
Resources
Cooper, G., The cell: a molecular approach, 2e. 2000: Sunderland (MA): Sinauer Associates.
Kühlbrandt, W., Structure and function of mitochondrial membrane protein complexes. BMC Biol, 2015. Oct 29: p. 13-89.
Sato, M. and K. Sato, Maternal inheritance of mitochondrial DNA by diverse mechanisms to eliminate paternal mitochondrial DNA. Biochim Biophys Acta., 1833 (8): p. 1979-1984.
Osellame, L.D., et al., Cellular and molecular mechanisms of mitochondria function. Best Pract Res Clin Endocrinol Metab, 2012. 26(6): p. 711-723.
Medication-induced mitochondrial damage and disease - PubMed (nih.gov)
Myers, A., The autoimmune solution: prevent and reverse the full spectrum of inflammatory symptoms and diseases. 2015: HarperCollins.
Orlando, A., et al., An in vitro study on mitochondrial compensatory response induced by gliadin peptides in caco-2 cells. Int J Mol Sci, 2019. 20(8): p. 1862.
Dashti H., T. Mathew, T. Hussein, et al. Long-term effects of a ketogenic diet in obese patients. Exp Clin Cardiol, 2004. 9(3): p. 200-205.
Cormier, R., et al. Dynamic mitochondrial responses to a high-fat diet in Drosophila melanogaster. Sci Rep 9, 4531 (2019).
Du J., Zhu M., Bao H., et al., The Role of Nutrients in Protecting Mitochondrial Function and Neurotransmitter Signaling: Implications for the Treatment of Depression, PTSD, and Suicidal Behaviors. Crit Rev Food Sci Nutr, 2016. 56(15): p. 2560-2578.
Zolkipli-Cunningham, Z., M. Falk, Clinical effects of chemical exposures on mitochondrial function. Toxicology, 2017. 391: p. 90-99.
clearly explained, concise article, Ashley!
good fats are the best source of energy for the mighty mitochondria according to the Montessori. he had a unique theory of how the heart is a dam, not a pump.